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Strength block

A strength plan for boulderers, 4 days a week

Small holds are stopping you. Stronger fingers and pulling, with weight you control.

  • 4 sessions a week
  • 60 minutes each
  • 4 weeks, the last one lighter

Add all four weeks to your free accountAdd to your calendar

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

  1. MondayOn the wall · 60 min

  2. TuesdaySkills on the wall · 58 min

  3. WednesdayRest

  4. ThursdayOn the wall · 57 min

  5. FridayRest

  6. SaturdaySkills on the wall · 58 min

  7. SundayRest

Week 2

  1. MondayOn the wall · 60 min

  2. TuesdaySkills on the wall · 58 min

  3. WednesdayRest

  4. ThursdayOn the wall · 57 min

  5. FridayRest

  6. SaturdaySkills on the wall · 58 min

  7. SundayRest

Week 3

  1. MondayOn the wall · 60 min

  2. TuesdaySkills on the wall · 58 min

  3. WednesdayRest

  4. ThursdayOn the wall · 57 min

  5. FridayRest

  6. SaturdaySkills on the wall · 58 min

  7. SundayRest

Week 4, lighter

  1. MondayOn the wall · 45 min

  2. TuesdaySkills on the wall · 45 min

  3. WednesdayRest

  4. ThursdayOn the wall · 45 min

  5. FridayRest

  6. SaturdaySkills on the wall · 40 min

  7. 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.

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