Strength block
A strength plan for boulderers, 2 days a week
Small holds are stopping you. Stronger fingers and pulling, with weight you control.
- 2 sessions a week
- 60 minutes each
- 4 weeks, the last one lighter
The four weeks
Weeks one to three train finger strength, pulling strength and stability, 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 · 60 min
- Progressive limit boulder ramp20 min
- Limit movement bite30 min
- Recruitment pulls10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 57 min
- Boulder and hang ramp15 min
- First moves on too-hard boulders30 min
- Offset pull-ups12 min
SaturdayRest
SundayRest
Week 2
MondayRest
TuesdayOn the wall · 60 min
- Progressive limit boulder ramp20 min
- Limit movement bite30 min
- Recruitment pulls10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 57 min
- Boulder and hang ramp15 min
- First moves on too-hard boulders30 min
- Offset pull-ups12 min
SaturdayRest
SundayRest
Week 3
MondayRest
TuesdayOn the wall · 60 min
- Progressive limit boulder ramp20 min
- Limit movement bite30 min
- Recruitment pulls10 min
WednesdayRest
ThursdayRest
FridayOn the wall · 57 min
- Boulder and hang ramp15 min
- First moves on too-hard boulders30 min
- Offset pull-ups12 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.