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Regeneration traverse (four stages)

10 min of easy traversing in 4 stages of 2-3 min: footwork, body position, momentum, then speed.

Slot
Warm-up
Focus
Technique
Time
10 min
Intensity
Low
Injury risk
Low
Intervals
4 × 2:30 on
Equipment
Easy circuit, Timer

How to do it

On a traverse wall or the bottom of a wall with plenty of good holds, climb continuously on very easy ground for about 10 minutes, changing what you pay attention to every 2-3 minutes. Footwork: place each foot exactly and silently, no scraping. Body position: try drop knees (one knee turned down and in), bridging (feet pushing apart on opposing holds) and rock-overs (shifting your weight over a high foot) wherever the holds allow. Momentum: instead of pulling statically, let a small swing of the hips carry you to the next hold. Speed: climb faster while keeping the same precision. Afterwards work up through boulders that get gradually harder until you're ready to pull hard.

Who it’s for

Anyone who warms up by mindlessly traversing. Giving each few minutes a focus turns that time into technique practice, and the last stage gets you moving at speed before the boulders start.

Common mistakes

  • Climbing too hard. Very easy ground. If you’re pumped or thinking about the holds, you can’t pay attention to your feet or your hips.
  • Staying on one focus. Change every few minutes. Ten minutes of footwork alone isn’t this drill.
  • Losing precision in the speed stage. Faster, with the same quiet feet. Scraping feet mean slow down.
  • Going straight from the traverse to your project. Work up through gradually harder boulders first.

How to progress

Keep the ground easy and make the focus harder: bigger drop knees, smoother swings, quicker climbing with no noise. Look for more places on the wall to use each technique.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • 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.