Specific ramp
Gradually harder boulders, then 2-3 submax hangs or hard-move rehearsals, 2-3 min rest.
- Slot
- Warm-up
- Focus
- Power
- Time
- 15 min
- Intensity
- Moderate
- Injury risk
- Moderate
- Intervals
- 2 rounds, 2:00 rest
- Equipment
- Boulders, Edge 20mm, Timer
How to do it
Climb boulders that get harder step by step, up to just below the difficulty of your main session. Then do 2-3 short, strong hangs (well below max) or practice 2-3 hard moves from the main session, resting 2-3 minutes between each. You should feel ready, not tired.
Who it’s for
Power sessions and limit days, where the nervous system needs waking up as much as the muscles do. Rehearsing the actual hard moves is what makes it specific.
Common mistakes
- Going to max in the warm-up. Submax hangs, controlled rehearsals. Save it.
- Short rests. Two to three minutes between the hard parts.
- Ramping too fast. Step by step. Jumping straight to just-below-session difficulty isn’t a ramp.
How to progress
You should finish ready, not tired. If you’re tired, cut the volume rather than the intensity, since it’s the intensity that does the priming.
When it fits
The training periods this exercise fits into in Blok Sessions.
- 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.
- 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.