An endurance plan for boulderers, 4 days a week

Week 2: Add one bout to the traverse and 5 problems to the circuit. Week 3: The same volume a grade harder.

1. MondayOn the wall · 44 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • Continuous climbing lap3 rounds of nonstop climbing until pumped, 5 min rest between rounds.25 min
   • Wrist and forearm stretch + Behind-the-back towel stretch9 min

2. TuesdaySkills on the wall · 44 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • Up-and-down boulders5 easy boulders, 2 laps each: climb up, then all the way back down.25 min
   • Wrist and forearm stretch + Behind-the-back towel stretch9 min
3. WednesdayRest

4. ThursdayOn the wall · 44 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • Continuous climbing lap3 rounds of nonstop climbing until pumped, 5 min rest between rounds.25 min
   • Wrist and forearm stretch + Behind-the-back towel stretch9 min
5. FridayRest

6. SaturdaySkills on the wall · 44 min

   • Movement quality warm-upBrief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.15 min
   • 20 boulders in 20 minutes20 boulders in 20 minutes at flash level or one grade below.20 min
   • Wrist and forearm stretch + Behind-the-back towel stretch9 min
7. SundayRest

1. MondayOn the wall · 31 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • Continuous climbing lap3 rounds of nonstop climbing until pumped, 5 min rest between rounds.15 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min

2. TuesdaySkills on the wall · 28 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • Up-and-down boulders5 easy boulders, 2 laps each: climb up, then all the way back down.12 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
3. WednesdayRest

4. ThursdayOn the wall · 31 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • Continuous climbing lap3 rounds of nonstop climbing until pumped, 5 min rest between rounds.15 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
5. FridayRest

6. SaturdaySkills on the wall · 31 min

   • Movement quality warm-upBrief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.15 min
   • 20 boulders in 20 minutes20 boulders in 20 minutes at flash level or one grade below.10 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
7. SundayRest

Week 2: Add one bout to the traverse and 5 problems to the circuit. Week 3: The same volume a grade harder.

1. MondayOn the wall · 60 min

   • Progressive limit boulder ramp2-3 easy, 2-3 moderate, 2-3 hard boulders, then 1-2 powerful attempts just below max.20 min
   • Aerobic restoration traverseEasy nonstop traversing in 10 min bouts, 2 min rest.34 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min

2. TuesdaySkills on the wall · 59 min

   • Easy volume warm-upEasy problems back to back until you feel warm.15 min
   • Execute a circuit perfectlyRepeat each circuit problem until it's perfect: no hesitation, no readjusting.35 min
   • Wrist and forearm stretch + Behind-the-back towel stretch9 min
3. WednesdayRest

4. ThursdayOn the wall · 59 min

   • Full warm-up (floor and wall)3-5 min of light cardio, shoulder/hip/wrist mobility, then 6-10 very easy boulders.15 min
   • Density boulderingAs many clean boulders 2-3 grades below your max as you can, 1-2 min rest.35 min
   • Wrist and forearm stretch + Behind-the-back towel stretch9 min
5. FridayRest

6. SaturdaySkills on the wall · 59 min

   • Movement quality warm-upBrief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.15 min
   • 20 boulders in 20 minutes20 boulders in 20 minutes at flash level or one grade below.20 min
   • Pulling maintenance + Push-ups + Dead bug13 min
   • Wrist and forearm stretch + Cross-body shoulder stretch11 min
7. SundayRest

1. MondayOn the wall · 48 min

   • Progressive limit boulder ramp2-3 easy, 2-3 moderate, 2-3 hard boulders, then 1-2 powerful attempts just below max.20 min
   • Aerobic restoration traverseEasy nonstop traversing in 10 min bouts, 2 min rest.22 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min

2. TuesdaySkills on the wall · 42 min

   • Easy volume warm-upEasy problems back to back until you feel warm.15 min
   • Execute a circuit perfectlyRepeat each circuit problem until it's perfect: no hesitation, no readjusting.21 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
3. WednesdayRest

4. ThursdayOn the wall · 39 min

   • Full warm-up (floor and wall)3-5 min of light cardio, shoulder/hip/wrist mobility, then 6-10 very easy boulders.15 min
   • Density boulderingAs many clean boulders 2-3 grades below your max as you can, 1-2 min rest.18 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
5. FridayRest

6. SaturdaySkills on the wall · 31 min

   • Movement quality warm-upBrief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.15 min
   • 20 boulders in 20 minutes20 boulders in 20 minutes at flash level or one grade below.10 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
7. SundayRest

Week 2: Add one bout to the traverse and 5 problems to the circuit. Week 3: The same volume a grade harder.

1. MondayOn the wall · 89 min

   • Progressive limit boulder ramp2-3 easy, 2-3 moderate, 2-3 hard boulders, then 1-2 powerful attempts just below max.20 min
   • Beta before microbetaOne move that stops you, 8 tries, one change per try: sequence first, then body, details last.19 min
   • Aerobic restoration traverseEasy nonstop traversing in 10 min bouts, 2 min rest.34 min
   • Wrist and forearm stretch + Lat and pec doorway stretch + Frog stretch16 min

2. TuesdaySkills on the wall · 89 min

   • Easy volume warm-upEasy problems back to back until you feel warm.15 min
   • Climb with flow4-5 easy boulders, 3 times each, linking moves with your hips without pausing.20 min
   • Up-and-down boulders5 easy boulders, 2 laps each: climb up, then all the way back down.25 min
   • Pulling maintenance + Push-up plus + Hollow body hold18 min
   • Wrist and forearm stretch + Lat and pec doorway stretch11 min
3. WednesdayRest

4. ThursdayOn the wall · 89 min

   • Full warm-up (floor and wall)3-5 min of light cardio, shoulder/hip/wrist mobility, then 6-10 very easy boulders.15 min
   • First moves on too-hard bouldersOnly the first 1-2 moves of 4 boulders above your project grade, max 3 attempts each.30 min
   • Density boulderingAs many clean boulders 2-3 grades below your max as you can, 1-2 min rest.35 min
   • Wrist and forearm stretch + Behind-the-back towel stretch9 min
5. FridayRest

6. SaturdaySkills on the wall · 88 min

   • Movement quality warm-upBrief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.15 min
   • Straight-arm efficiency drill6-8 boulders below your limit, 2 laps each, arms straight wherever possible.20 min
   • Aerobic restoration traverseEasy nonstop traversing in 10 min bouts, 2 min rest.34 min
   • Pulling maintenance + Push-ups + Dead bug13 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
7. SundayRest

1. MondayOn the wall · 48 min

   • Progressive limit boulder ramp2-3 easy, 2-3 moderate, 2-3 hard boulders, then 1-2 powerful attempts just below max.20 min
   • Aerobic restoration traverseEasy nonstop traversing in 10 min bouts, 2 min rest.22 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min

2. TuesdaySkills on the wall · 43 min

   • Easy volume warm-upEasy problems back to back until you feel warm.15 min
   • Climb with flow4-5 easy boulders, 3 times each, linking moves with your hips without pausing.10 min
   • Up-and-down boulders5 easy boulders, 2 laps each: climb up, then all the way back down.12 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
3. WednesdayRest

4. ThursdayOn the wall · 39 min

   • Full warm-up (floor and wall)3-5 min of light cardio, shoulder/hip/wrist mobility, then 6-10 very easy boulders.15 min
   • Density boulderingAs many clean boulders 2-3 grades below your max as you can, 1-2 min rest.18 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
5. FridayRest

6. SaturdaySkills on the wall · 53 min

   • Movement quality warm-upBrief mobility, then easy boulders with one rule per lap: quiet feet, straight arms, or hips close.15 min
   • Straight-arm efficiency drill6-8 boulders below your limit, 2 laps each, arms straight wherever possible.10 min
   • Aerobic restoration traverseEasy nonstop traversing in 10 min bouts, 2 min rest.22 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
7. SundayRest