Weekend Warrior V5 - Build-up 1 (PE)

Optimized build-up 1 (pe) program for weekend warrior v5s (V5-V6). 2 sessions/week, 965.5 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

bouldering

Program Overview

Optimized Build-up 1 (PE) program for weekend warrior v5s (V5-V6)

Limited to weekends only? Maximize your 2 quality sessions with high-efficiency training designed for busy professionals

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: 120 minutes Total Weekly Volume: 965.5 moves Fitness Score: 2023.7/100

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

Training Topics Trending This Week

What the community is discussing right now

•
Recovery and injury prevention
1+ mentions
•
Outdoor vs indoor grade translation
1+ mentions
•
Board climbing specificity
1+ mentions
•
Technique refinement on easier climbs
1+ mentions
•
Body positioning and hip movement
1+ mentions
•
Injury Prevention & Recovery
1+ mentions

Success Stories

Real results from climbers in the community

Program: Consistent climbing 3x/week + strength training

Result:

⏱️

Program: Post-chemotherapy return to climbing

Result:

⏱️

Program: General training consistency

Result: User improved from 5.10b indoor/5.7 outdoor to targeting 5.11c indoor/5.10b outdoor

⏱️ Not specified

• Motivated by relationship dynamics, climbing 2-3x weekly plus cardio/weights

Common Questions

Questions the community is asking about this topic

**Grade translation between gym and outdoor**: "Why can I climb V6 indoors but struggle on outdoor V4s?"
**Training frequency and rest**: "How often should I climb and when should I rest?"
**Technique vs strength balance**: "Should I focus on harder projects or perfect easier climbs?"
**Board climbing integration**: "How do I incorporate training boards into my routine?"
**Injury management**: "How do I know when to push through discomfort vs. take time off?"

Pain Points & Problems

Challenges climbers are facing

•
Grade confusion and ego management
low frequency
•
Overtraining without adequate recovery
low frequency
•
Technique plateaus
low frequency
•
Beta spray and gym etiquette
low frequency
•
Finger/hand injuries are epidemic - Multiple posts about finger joint pain, extensor tendon issues, and skin problems (high frequency/severity)
low frequency
•
Training partner challenges - Users struggling to find appropriate climbing partners, especially for outdoor progression (moderate frequency/high impact)
low frequency

Program Mentions Summary

How the community feels about related programs

Hangboard Training

Mixed sentiment (positive for strength gains, concerns about injury risk)

positive

15+ mentions

Max Hangs

Positive sentiment for strength development

positive

3+ mentions

Tyler Twists

Neutral (works for some elbow issues, not others)

neutral

2+ mentions

Fingerboard protocols

Neutral to positive (seeking specific guidance)

positive

8+ mentions

Beastmaker

Positive (most recommended hangboard brand)

positive

4+ mentions

Key Insights for ClimbingBrowser

Strategic insights from community analysis

💡Technique focus is crucial: Users consistently report better results when emphasizing movement quality over pure strength training
💡Recovery is undervalued: Many posts indicate climbers need better guidance on rest and injury prevention
💡Style-specific training matters: Board climbing, outdoor rock types, and gym setting styles require different approaches
💡Grade management: Help users set realistic expectations between different climbing contexts
💡Community knowledge gaps: Strong demand for proper technique instruction and safety education
💡Progression tracking: Users want better ways to measure improvement beyond just grades climbed

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

💬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