A power endurance plan for boulderers, 2 days a week

Week 2: Cut the rest between laps and between sets by 30 seconds, or take one boulder a grade harder. Week 3: The boulders a grade harder, with the rest back where it was in week 1.

1. MondayRest

2. TuesdayOn the wall · 44 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • 4x44 boulders, each climbed 4 times within 4 min, then 4 min rest.28 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
3. WednesdayRest
4. ThursdayRest

5. FridayOn the wall · 44 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • 4x44 boulders, each climbed 4 times within 4 min, then 4 min rest.28 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
6. SaturdayRest
7. SundayRest

1. MondayRest

2. TuesdayOn the wall · 28 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • 4x44 boulders, each climbed 4 times within 4 min, then 4 min rest.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. ThursdayRest

5. FridayOn the wall · 28 min

   • Warm-up on the wallEasy problems, a little harder each time, until you're warm.10 min
   • 4x44 boulders, each climbed 4 times within 4 min, then 4 min rest.12 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
6. SaturdayRest
7. SundayRest

Week 2: Cut the rest between laps and between sets by 30 seconds, or take one boulder a grade harder. Week 3: The boulders a grade harder, with the rest back where it was in week 1.

1. MondayRest

2. TuesdayOn the wall · 59 min

   • Wall ramp8-12 boulders from very easy to just below flash, ending in today's main style.15 min
   • 4x44 boulders, each climbed 4 times within 4 min, then 4 min rest.28 min
   • Wrist and forearm stretch + Lat and pec doorway stretch + Frog stretch16 min
3. WednesdayRest
4. ThursdayRest

5. FridayOn the wall · 59 min

   • Boulder and hang rampGradually harder boulders, then 2-3 submax hangs on a 20 mm edge, 2-3 min rest.15 min
   • 30/30 intervals3 sets of 6 x (30 s hard climbing, 30 s rest), 7 min rest between sets.31 min
   • Wrist and forearm stretch + Cross-body shoulder stretch + Pigeon pose13 min
6. SaturdayRest
7. SundayRest

1. MondayRest

2. TuesdayOn the wall · 33 min

   • Wall ramp8-12 boulders from very easy to just below flash, ending in today's main style.15 min
   • 4x44 boulders, each climbed 4 times within 4 min, then 4 min rest.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. ThursdayRest

5. FridayOn the wall · 39 min

   • Boulder and hang rampGradually harder boulders, then 2-3 submax hangs on a 20 mm edge, 2-3 min rest.15 min
   • 30/30 intervals3 sets of 6 x (30 s hard climbing, 30 s rest), 7 min rest between sets.18 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
6. SaturdayRest
7. SundayRest

Week 2: Cut the rest between laps and between sets by 30 seconds, or take one boulder a grade harder. Week 3: The boulders a grade harder, with the rest back where it was in week 1.

1. MondayRest

2. TuesdayOn the wall · 89 min

   • Wall ramp8-12 boulders from very easy to just below flash, ending in today's main style.15 min
   • 3x3 boulder repeats6 sets of one boulder 3 times, 1 min rest between tries, 3 min between sets.41 min
   • Up-and-down boulders5 easy boulders, 2 laps each: climb up, then all the way back down.25 min
   • Wrist and forearm stretch + Pigeon pose8 min
3. WednesdayRest
4. ThursdayRest

5. FridayOn the wall · 89 min

   • Boulder and hang rampGradually harder boulders, then 2-3 submax hangs on a 20 mm edge, 2-3 min rest.15 min
   • Repeat hard boulders under time limit8 boulders 1-2 grades below your max, 5 min each including rest.40 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
6. SaturdayRest
7. SundayRest

1. MondayRest

2. TuesdayOn the wall · 40 min

   • Wall ramp8-12 boulders from very easy to just below flash, ending in today's main style.15 min
   • 3x3 boulder repeats6 sets of one boulder 3 times, 1 min rest between tries, 3 min between sets.19 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
3. WednesdayRest
4. ThursdayRest

5. FridayOn the wall · 41 min

   • Boulder and hang rampGradually harder boulders, then 2-3 submax hangs on a 20 mm edge, 2-3 min rest.15 min
   • Repeat hard boulders under time limit8 boulders 1-2 grades below your max, 5 min each including rest.20 min
   • Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
6. SaturdayRest
7. SundayRest