A bouldering training plan, 2 days a week
You want to get better all round. Lots of easy climbing, good movement and aerobic fitness.
2 sessions a week45, 60 or 90 minutes4 weeks, the last one lighter
The four weeks
Weeks one to three train endurance, mobility and stability on the same days, and each week asks a bit more of you. Week four is lighter: the same days with less work, so you start the next block fresh. The standard version leaves out the high-risk exercises.
Weeks 1 to 3
Week 2: 2 or 3 more problems in each volume block. Week 3: The same volume a grade harder.
- MondayRest
TuesdayOn the wall · 44 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
- Multiple solutionsFind at least 2 different ways to climb each of 3-4 boulders, then compare.20 min
- Wrist and forearm stretch + Behind-the-back towel stretch9 min
- WednesdayRest
- ThursdayRest
FridayOn 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
- SaturdayRest
- SundayRest
Week 4, lighter
- MondayRest
TuesdayOn the wall · 35 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
- Multiple solutionsFind at least 2 different ways to climb each of 3-4 boulders, then compare.14 min
- Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
- WednesdayRest
- ThursdayRest
FridayOn 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
- SaturdayRest
- SundayRest
Weeks 1 to 3
Week 2: 2 or 3 more problems in each volume block. Week 3: The same volume a grade harder.
- MondayRest
TuesdayOn 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
- Perfect boulders in the fewest attempts3-4 new boulders: set an attempt limit (max 10) and try to climb each perfectly within it.35 min
- Wrist and forearm stretch + Behind-the-back towel stretch9 min
- WednesdayRest
- ThursdayRest
FridayOn 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
- SaturdayRest
- SundayRest
Week 4, lighter
- MondayRest
TuesdayOn the wall · 44 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
- Perfect boulders in the fewest attempts3-4 new boulders: set an attempt limit (max 10) and try to climb each perfectly within it.23 min
- Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
- WednesdayRest
- ThursdayRest
FridayOn 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
- SaturdayRest
- SundayRest
Weeks 1 to 3
Week 2: 2 or 3 more problems in each volume block. Week 3: The same volume a grade harder.
- MondayRest
TuesdayOn 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
- Perfect boulders in the fewest attempts3-4 new boulders: set an attempt limit (max 10) and try to climb each perfectly within it.35 min
- Wrist and forearm stretch + Lat and pec doorway stretch + Couch stretch (hip flexors)15 min
- WednesdayRest
- ThursdayRest
FridayOn 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
- Density boulderingAs many clean boulders 2-3 grades below your max as you can, 1-2 min rest.35 min
- Wrist and forearm stretch + Cross-body shoulder stretch + Couch stretch (hip flexors)15 min
- SaturdayRest
- SundayRest
Week 4, lighter
- MondayRest
TuesdayOn the wall · 49 min
- Progressive limit boulder ramp2-3 easy, 2-3 moderate, 2-3 hard boulders, then 1-2 powerful attempts just below max.20 min
- Perfect boulders in the fewest attempts3-4 new boulders: set an attempt limit (max 10) and try to climb each perfectly within it.23 min
- Wrist and forearm stretch2 rounds of 30 s wrist stretches each way per arm, then 20 hand opens.6 min
- WednesdayRest
- ThursdayRest
FridayOn the wall · 44 min
- Progressive limit boulder ramp2-3 easy, 2-3 moderate, 2-3 hard boulders, then 1-2 powerful attempts just below max.20 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
- SaturdayRest
- SundayRest
Put it in your planner
Add the plan and tick sessions off in the browser planner. It syncs to the iPhone app on the same account. It goes in with the session length and version you picked above.
Want it built around your climbing?
This plan is the same for everyone. Answer seven questions, including your grade and whether anything's sore, and get four weeks made from your answers.
About a minute