This program is designed for climbers looking to improve their strength and general physical preparedness with 3 days of training per week. Each session is designed to be completed in under 90 minutes, including both on and off the wall training.

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Weekly Schedule Recommendation

Day 1 (Power Bouldering)

Intensity: High-Max

Bodyweight Warm Up (5-10 Min) - Short

Bar Hangs (5-10 min)

Power Bouldering (45 min -1 hour)

Aerobic Flushing (10+ min)

Day 2 (Movement Mastery + Aerobic Capacity)

Intensity: Low-Mid

Bodyweight Warm Up (5-10 Min) - Short

No-Hangs Protocol (10 min)

Movement Mastery (30-45 min)

Core - Bodyweight (5 min)

Stair EMOM (20 min)

Day 3 (Volume Bouldering + S&C)

Intensity: Mid-High

Bodyweight Warm Up (5-10 Min) - Short