V4 Plateau Breaker - Build-up 2 (Power)

Optimized build-up 2 (power) program for v4 plateau breakers (V4 (stuck) → V5-V6). 3 sessions/week, 327 moves/week.

At a Glance

Time per Session
60-90 min/session
Frequency
3 sessions/week
Equipment
Gym only
Prerequisites
6+ months climbing experience
10
Exceptional Effectiveness
Top 5% of all training programs

Based on scientific research, community feedback, and proven results from climbers at your level.

Focus Areas:
power
maximum-strength
neural-adaptation
bouldering

Program Overview

Optimized Build-up 2 (Power) program for v4 plateau breakers (V4 (stuck) → V5-V6)

Stuck at V4 for 6+ months? This program breaks through plateaus with structured power and technique work targeting the specific weaknesses holding you back

This program has been generated using genetic algorithm optimization following Carlos V3 methodology. It provides a complete week of training (Week 1 of the 3+1 pattern) that you can repeat with volume adjustments:

  • Week 1: 80% volume (introduction)
  • Week 2: 100% volume (build)
  • Week 3: 110% volume (peak)
  • Week 4: 60% volume (deload)

Program Details

Training Frequency: 3 sessions/week Session Duration: 90 minutes Total Weekly Volume: 327 moves Fitness Score: 1247.5/100

Weekly Schedule

Monday

Rest day or light mobility work

Wednesday

Rest day or light mobility work

Saturday

Rest day or light mobility work

Training Focus

Maximizing power and strength through high-intensity, low-volume work with complete recovery. CNS adaptations are the priority.

Key Principles

  • Follow CNS-demand ordering: HIGH → MEDIUM → LOW within each session
  • Maintain proper rest periods between sets and exercises
  • Adjust volume according to the 3+1 week pattern
  • Listen to your body and adjust if experiencing pain or excessive fatigue

Equipment Required

  • Indoor climbing wall
  • Hangboard/fingerboard (for finger strength exercises)
  • Timer
  • Training log

Generated using Carlos V3 methodology + Genetic Algorithm optimization

What You'll Get

  • ✓4 weeks (3+1 pattern) structured training plan with detailed workout instructions
  • ✓Week-by-week progression to safely build your climbing performance
  • ✓Progress tracking guidelines to measure your improvements

Target Audience

✅ Ideal For

  • • Those wanting to improve power
  • • Can train 3 sessions/week
  • • Committed to a 4 weeks (3+1 pattern) training cycle

⚠️ Not Recommended If

  • • Currently dealing with climbing injuries
  • • Unable to commit to the required training frequency

Training Topics Trending This Week

What the community is discussing right now

  • •
    Fear of Falling
    2+ mentions
  • •
    Injury Management
    2+ mentions
  • •
    Finger Training Protocols
    2+ mentions
  • •
    Skin Care Management
    1+ mentions
  • •
    Beginner Training Structure
    1+ mentions
  • •
    Grip Strength Development
    1+ mentions

Success Stories

Real results from climbers in the community

Program: 2+ year project completion
Result: Funky Dunky 14a after 250+ attempts
⏱️ Over 2 years
• First of grade, demonstrates extreme persistence
Program: Campus board training
Result: Improved technique and enjoyment
⏱️ Ongoing
• Using campus board for fun rather than strict training
Program: 4 months bouldering progression
Result: V7-V8 range achievement
📈 V7-V8
⏱️ 4 months
• 16-year-old with natural talent but seeking structured training

Common Questions

Questions the community is asking about this topic

  1. **"How do I structure training as a V7-V8 16-year-old without a coach?"** - Multiple requests for simple weekly structure combining strength, technique, and volume
  2. **"How often should I hangboard and when should I start?"** - Beginners unsure about finger strength training timing and frequency
  3. **"How do I overcome fear of falling in bouldering?"** - Climbers stuck at lower grades due to mental barriers
  4. **"What's normal for skin healing and when can I climb again?"** - Detailed questions about skin recovery phases and timing
  5. **"How often should I train fingers vs. climb?"** - Multiple users struggling with balancing hangboard sessions with board climbing frequency

Pain Points & Problems

Challenges climbers are facing

  • •
    Technique plateaus
    medium frequency
  • •
    Skin management confusion (High frequency): Multiple users struggling with understanding normal vs. problematic skin healing
    low frequency
  • •
    Training structure paralysis (Medium frequency): Intermediate climbers knowing they need to train but overwhelmed by options
    low frequency
  • •
    Fear limiting progression (Medium frequency): Technical ability exceeding mental commitment, creating plateaus
    low frequency
  • •
    Injury return protocols (High severity): Users unsure about safe return timelines and modification strategies
    low frequency
  • •
    Overuse injuries from board climbing - High frequency of finger tweaks, skin issues, elbow problems from intensive training
    low frequency

Program Mentions Summary

How the community feels about related programs

Hangboarding
**Mixed sentiment** (interest vs. confusion about timing/frequency)
mixed
5+ mentions
Volume/Technique Focus
**Positive sentiment** (recommended for youth climbers)
positive
3+ mentions
ARC Training
**Neutral sentiment** (mentioned in gear context)
neutral
1+ mentions
Emil's No-Hang Routine
overwhelmingly positive for finger health and recovery
positive
15+ mentions
C4HP Finger Curls
positive for injury recovery and strength gains
positive
8+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

  • 💡Create beginner-friendly training templates: High demand for simple, structured weekly schedules especially for youth climbers (V7-V8 level)
  • 💡Develop comprehensive skin care guidance: Users need detailed phases of skin healing with visual references and timeline expectations
  • 💡Mental training integration: Fear management is a significant barrier - programs should include progressive exposure protocols
  • 💡Injury return pathways: Create specific return-to-climbing protocols for common injuries (TFCC, finger tendons, knee issues)
  • 💡Equipment timing guidance: Clear progression markers for when to introduce hangboards, campus boards, and advanced training tools
  • 💡Quality vs. quantity philosophy: Some climbers prefer focused sessions over high volume - cater to different commitment levels
Data collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Address plateau anxiety: V6/7A appears to be a major sticking point where climbers need reassurance about normal progression timelines"

"Focus on plateau navigation - Help users distinguish between normal progression slowdown and need for program changes"

Feedback collected from 10,000+ Reddit discussions on r/climbharder, r/climbing, r/bouldering