Weekend Warrior Sport - Build-up 1 (PE)

Optimized build-up 1 (pe) program for weekend warrior sports (5.11a-5.12a). 2 sessions/week, 591.5 moves/week.

At a Glance

Time per Session
60-90 min/session
Frequency
2 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-endurance
capacity
interval-training
sport-climbing
route-climbing

Program Overview

Optimized Build-up 1 (PE) program for weekend warrior sports (5.11a-5.12a)

Make the most of your weekend climbing sessions with strategic endurance work and technique refinement

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: 2 sessions/week Session Duration: 150 minutes Total Weekly Volume: 591.5 moves Fitness Score: 2075.7/100

Weekly Schedule

Friday

Rest day or light mobility work

Saturday

Rest day or light mobility work

Training Focus

Developing power-endurance capacity through interval work. Higher intensity with incomplete recovery to build tolerance to fatigue.

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-endurance
  • • Can train 2 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
💬COMMUNITY FEEDBACK

Real Climbers Say...

💡 Community Insights:

"Mental Training Gap: High interest in Rock Warrior's Way philosophy suggests demand for mental performance training programs"

"Mental Training is Undervalued: Success stories show mental approach training (Rock Warrior's Way) having significant impact, but it's not commonly discussed compared to physical training"

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