📝 Luke's Notes

Bouldering Training Plan

Created: Apr 27, 2025Updated: Apr 27, 20251 min read

Phases

3 x 3 week phases + 1 de-load week (12 weeks total). De-load weeks consists of same sessions just less volume/time Off days usually supplemented w/ lifting, running, or some other sport/exercise. Exact days of the week can vary, it is meant to be flexible but usually:

  • Only 1 board session a week
  • Try to space out climbing days\

Phase 1: Strength + Stamina

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
-Strength-Stamina-StrengthLead or Outdoors

Phase 2: Power + Stamina

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
PowerStamina-Power-Stamina, Lead or Outdoors-

Phase 3: Power Endurance

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
-PowerIntervals-Power-Intervals, Lead or Outdoors

Resources

Mostly inspired by The Power Company Boulder Better plan with some modifications to sessions: https://powercompanyclimbing.gumroad.com/l/bldrb

Graph View

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