Power Endurance block
A power endurance plan for boulderers, 2 days a week
You run out of power halfway up. Keep your power through one hard move after another.
- 2 sessions a week
- 60 minutes each
- 4 weeks, the last one lighter
The four weeks
Weeks one to three train power endurance, endurance and mental focus, on the same days each week. Week four is a deload: the same days with less work, so you start the next block fresh. The plan leaves out the high-risk exercises. If you've bouldered for more than three years and nothing is sore, add the version with them in.
Week 1
MondayRest
TuesdayOn the wall · 59 min
- Wall ramp15 min
- 4x428 min
- Six one-minute reps6 min
- Forearm flush10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 56 min
- Boulder and hang ramp15 min
- 30/30 intervals31 min
- Forearm flush10 min
SaturdayRest
SundayRest
Week 2
MondayRest
TuesdayOn the wall · 59 min
- Wall ramp15 min
- 4x428 min
- Six one-minute reps6 min
- Forearm flush10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 56 min
- Boulder and hang ramp15 min
- 30/30 intervals31 min
- Forearm flush10 min
SaturdayRest
SundayRest
Week 3
MondayRest
TuesdayOn the wall · 59 min
- Wall ramp15 min
- 4x428 min
- Six one-minute reps6 min
- Forearm flush10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 56 min
- Boulder and hang ramp15 min
- 30/30 intervals31 min
- Forearm flush10 min
SaturdayRest
SundayRest
Week 4, lighter
MondayRest
TuesdayOn the wall · 45 min
- Wall ramp15 min
- Limit movement bite30 min
WednesdayRest
ThursdayRest
FridayOn the wall · 45 min
SaturdayRest
SundayRest
Train it with the timer
Add the plan and tick sessions off in the browser planner. It syncs to the iPhone app on the same account.