Intermediate Rock Climbing
This program builds power, efficiency, and endurance through advanced technique and progressive strength work.
Training Plan Overview
Meet Your Coach
Plan Description
This program builds on the foundational skills from the beginner level and introduces more advanced techniques such as heel hooking, dynamic foot placements, and interval-based climbing drills. The program will include two to three sessions per week, each lasting no more than two hours. This intermediate plan is perfect for somebody that has a bit of training experience and is sitting around the 5.11/5.12 level.
Sample Week
- Warm Up: inch Worm with Shoulder Openers, Air Squat, Floor Slide, Push Up, Frog Stretch, and Tendon Glide
- Strength & Conditioning: Deadlift, Pull Up, DB Row, Plank to Push Up
- Core Circuit: Side Planks, Reverse Crunch, Seated Leg Raises, and Hollow Hold
- Climbing Focus:
- Heel Hook Variations: Practice using heel hooks on steeper walls, work on higher feet and precision.
- High Steps & Drop Knees: Work on high stepping to improve flexibility and balance.
- Toe Hooking & Dynamic Foot Movements: Practice transitioning between holds with more explosive foot placements (moving feet quickly and dynamically).
- Precision Footwork: Work on precise foot placement on small holds to build confidence on tiny footholds.
- Interval Training (Energy System Work): Climb hard for 1-2 minutes (V4-V5) with minimal rest, then rest for 2-3 minutes. Repeat 4-5 times.
- Cool Down
- Rest Day
- Warm Up: inch Worm with Shoulder Openers, Air Squat, Floor Slide, Push Up, Frog Stretch, and Tendon Glide
- Strength & Conditioning: Deadlift, Pull Up, DB Row, Plank to Push Up
- Core Circuit: Side Planks, Reverse Crunch, Seated Leg Raises, and Hollow Hold
- Climbing Focus:
- Heel Hook Variations: Practice using heel hooks on steeper walls, work on higher feet and precision.
- High Steps & Drop Knees: Work on high stepping to improve flexibility and balance.
- Toe Hooking & Dynamic Foot Movements: Practice transitioning between holds with more explosive foot placements (moving feet quickly and dynamically).
- Precision Footwork: Work on precise foot placement on small holds to build confidence on tiny footholds.
- Interval Training (Energy System Work): Climb hard for 1-2 minutes (V4-V5) with minimal rest, then rest for 2-3 minutes. Repeat 4-5 times.
- Rest Day
- Warm Up: inch Worm with Shoulder Openers, Air Squat, Floor Slide, Push Up, Frog Stretch, and Tendon Glide
- Strength & Conditioning: Deadlift, Pull Up, DB Row, Plank to Push Up
- Core Circuit: Side Planks, Reverse Crunch, Seated Leg Raises, and Hollow Hold
- Climbing Focus:
- Heel Hook Variations: Practice using heel hooks on steeper walls, work on higher feet and precision.
- High Steps & Drop Knees: Work on high stepping to improve flexibility and balance.
- Toe Hooking & Dynamic Foot Movements: Practice transitioning between holds with more explosive foot placements (moving feet quickly and dynamically).
- Precision Footwork: Work on precise foot placement on small holds to build confidence on tiny footholds.
- Interval Training (Energy System Work): Climb hard for 1-2 minutes (V4-V5) with minimal rest, then rest for 2-3 minutes. Repeat 4-5 times.
- Recreational Climbing
- Rest Day
Get Started with
Intermediate Rock Climbing
Frequently Asked Questions
All of our training plans are hosted through the platform TrainingPeaks. Upon purchasing one of our plans, you’ll create an account with TrainingPeaks and access the plan via desktop or mobile app.
With our training plans, you get access for life. This means that you can use the training plan for as many cycles as you wish, year after year.
This varies between plans but it is often recommended that you have access to a gym.
Of course! Plenty of our athletes live nowhere near mountains. We make a point of giving a variety of training options in each of our plans.
