Table of Contents


Base Phase

Base Week 1

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 

 

Base Week 2

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

 

Base Week 3

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

 

Base Week 4

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

 

Base Week 5

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

 

Base Week 6

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!

 

base fitness circuit