Table of Contents
Base Phase
Week 1
Active Stretching
Technique Drills / Warm-up
Complete at least 10 climbs, 2-4 grades below your maximum climbing ability.
ARC Session 1 - Timed Pyramid
Complete 2 Timed Pyramids for 20 min each. Rest for at least 10 minutes in-between sessions.
No rests during session.
1 Timed Pyramid includes climbing all the problems going up and down the triangle.
If you cannot complete a climb, attempt it 3 times and then move on.
Start with a climbing grade at least 3 levels below your maximum climbing ability.
Select problems on vertical to slightly overhanging terrain.
Example - Session 1
V0 V0 V0 V0
V1 V1 V1
V2 V2
V3
V3
V2 V2
V1 V1 V1
V0 V0 V0 V0
base fitness Circuit
Week 2
Active Stretching
Technique Drills / Warm-up
Complete at least 10 climbs, 2-4 grades below your maximum climbing ability.
ARC Session 2 - Timed Pyramid
Complete 2 Timed Pyramids for 30 min each. Rest for at least 10 minutes in-between sessions.
No rests during session.
1 Timed Pyramid includes climbing all the problems going up and down the triangle.
If you cannot complete a climb, attempt it 3 times and then move on.
Start with a climbing grade at least 3 levels below your maximum climbing ability.
Select problems on vertical to slightly overhanging terrain.
Example - Session 1
V0 V0 V0 V0 V0
V1 V1 V1 V1
V2 V2 V2
V3 V3
V4
V4
V3 V3
V2 V2 V2
V1 V1 V1 V1
V0 V0 V0 V0 V0
base fitness Circuit
Week 3
Active Stretching
Technique Drills / Warm-up
Complete at least 10 climbs, 2-4 grades below your maximum climbing ability.
ARC Session 3 - world cup
Complete 2 World Cups for 15 min each. Rest for at least 10 minutes in-between sessions.
No rests during session. Do not repeat problems.
If you cannot complete a climb, attempt it 3 times and then move on.
Complete 5 problems each of three different grades. The first grade should be three levels below your maximum climbing ability.
Select problems on vertical to slightly overhanging terrain.
Example - Session 1
Grade 1 : V0, V0 , V0 , V0, V0
Grade 2: V1, V1 , V1 , V1, V1
Grade 3: V2, V2, V2 , V2, V2
*V3 is your maximum climbing level
base fitness Circuit
Week 4
Active Stretching
Technique Drills / Warm-up
Complete at least 10 climbs, 2-4 grades below your maximum climbing ability.
ARC Session 4 - world cup
Complete 2 World Cups for 15 min each. Rest for at least 10 minutes in-between sessions.
No rests during session. Do not repeat problems.
If you cannot complete a climb, attempt it 3 times and then move on.
Complete 5 problems each of three different grades. The first grade should be three levels below your maximum climbing ability.
Select problems on vertical to slightly overhanging terrain.
Example - Session 1
Grade 1 : V0, V0 , V0 , V0, V0
Grade 2: V1, V1 , V1 , V1, V1
Grade 3: V2, V2, V2 , V2, V2
*V3 is your maximum climbing level
base fitness Circuit
Week 5
Active Stretching
Technique Drills / Warm-up
Complete at least 10 climbs, 2-4 grades below your maximum climbing ability.
ARC Session 5 - bouldering challenge
Complete 3 Bouldering Challenges for 25 min each. Rest for at least 5 minutes in-between sessions.
No rests during session. Do not repeat problems.
If you cannot complete a climb, attempt it 3 times and then move on.
Complete any many problems as you can of one grade per set. The first grade should be three levels below your maximum climbing ability. Keep track of how many problems you were able to complete!
Select problems on vertical to slightly overhanging terrain.
base fitness circuit
Week 6
Active Stretching
Technique Drills / Warm-up
Complete at least 10 climbs, 2-4 grades below your maximum climbing ability.
ARC Session 6 - bouldering challenge
Directions: Complete 3 Bouldering Challenges for 25 min each. Rest for at least 5 minutes in-between sessions.
Rules:
No rests during session. Do not repeat problems.
If you cannot complete a climb, attempt it 3 times and then move on.
Select problems on vertical to slightly overhanging terrain.
Select a grade 2-3 levels below your maximum climbing ability.
Bouldering Challenge: Complete any many problems as you can of one grade per set. Keep track of how many problems you were able to complete!