Strengths worksheet

List 3 strengths, an example of each, and one way to keep each sharp.

Slot: Mental and reflection
Focus: Reflection
Time: 10 min
Intensity: Low
Injury risk: Low
Equipment: Notebook

How to do it

List three things you're already good at as a climber (e.g. footwork on slab, reading sequences fast, staying calm under pressure). For each, note one example of a climb or session where it showed up, and one small thing you'll do to keep it sharp while training time goes toward your weaknesses. Strengths fade if they're never used, even during a block built around fixing something else.

Who it’s for

Climbers deep in a block on their weaknesses, which is most people most of the time. Strengths fade when they’re never used, and this is ten minutes to stop that happening.

Common mistakes

Vague strengths. ‘Good technique’ isn’t useful. ‘Footwork on slab’ is.
No example. Naming the session or climb where it showed up makes it real.
A maintenance plan that’s another block of training. One small thing per strength.

How to progress

Redo it at the start of each block. Watching the list change over a year is a better record of progress than a grade is.

When it fits

The training periods this exercise fits into in Blok Sessions.

Deload Train less, let your fingers recover, keep moving.

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.