Competition simulation
6 new boulders, 4 min on each and 4 min rest between, under real comp rules.
- Slot
- Mental and reflection
- Focus
- Mental
- Time
- 44 min
- Intensity
- High
- Injury risk
- Moderate
- Intervals
- 6 × 4:00 on, 4:00 off
- Equipment
- Boulders, Timer
How to do it
Set up a mock round: pick 6 boulders you haven't tried and give yourself 4 minutes on each, with 4 minutes rest before the next, like a real competition. Use comp rules - no watching others try first, and once your 4 minutes are over you can't go back. For each boulder, note your attempts, whether you topped it, and one decision you made (committed too early, rested too long, gave up too soon). Afterward, pick one tactical change for next time.
Who it’s for
Anyone with a comp coming up, and anyone who climbs worse when it counts. The rules are what make it useful: no watching, no going back, four minutes.
Common mistakes
- Watching others try first. That’s the rule you’ll want to break and the one that matters most.
- Going back to an earlier boulder. Once your time is up, it’s done.
- Skipping the notes. One decision per boulder, written down. The tactics are the training here, not the climbing.
How to progress
Run it with a group so the pressure is real, and keep the notes together. The same tactical mistake showing up three rounds in a row is the thing to work on.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Power Endurance Keep your power through one hard move after another.
- Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.