12-Week 5.12 Rock Climbing Plan
Max Strength | Steady-State Endurance | Athlete IQ
Welcome to the future! We believe the 5.12 Plan represents a quantum leap forward in climbing training. Unlike any training plan on the market, this plan reflects our decade long study of the science of movement, and the contribution of the fascia-system to human athletic performance.
5.12 is a massive grade! From your local clip-up jug haul, to Moonlight Buttress this plan is for the full range of 5.12 climbers and (V6-9) boulderers.
Rooted in the study of human locomotion, the Samsara Training Method won’t just dramatically improve your climbing-specific strength, power and muscle endurance, it will also transform the way you move on rock. Expect a total transformation of your climbing performance in 12 weeks.
This training plan includes Climb IQ: Movement & Mobility Program, aerobic, and strength training sessions along with detailed coach notes, exercise video demonstrations, and a personal digital training log. The plan is yours for life. Start it whenever you want and repeat it as many times as you’d like.
Climb 2 letter grades harder after 12 weeks – or we will give you ANY new training plan for free.
You must complete at least 75% of the sessions in your plan (send us your training log), and if you aren’t climbing 2 letter grades harder (5.11c to 5.12a, for example) we will give you a FREE coupon to any other Samsara training plan at no cost.
Aerobic and Hangboard Workout
Strength & Climb Workout
Aerobic & Hangboard Workout
Climb and/or Aerobic Workout
Climbing: Climb Outside with friends using our 3×5 route session guidelines OR
We include a Fitness Circuit if you can’t get to the crag/gym (minimal equipment)
Aerobic Workout: Overdistance. Go long, go slow, avoid rests, and train fasted when possible
Climb and/or Aerobic Workout
Human physiology is remarkable. From split-second explosiveness to incredible feats of endurance, the breadth of our athletic capacity makes us unique in the animal kingdom. If the study of human biology tells us one thing, it’s that we are built for well-rounded performance. But when it comes to training, too many athletes get stuck in the middle, going a bit too hard, yet at the same time not hard enough.
We’ve seen professional climbers who can’t run a mile and elite-level marathoners who can’t shovel their own driveways. Hyper-specialization comes at a significant cost—and limits overall athletic performance.
Training should add more to your life than it takes away. We believe that achieving your athletic potential requires a full-spectrum approach, no matter your sport or passions. Our method is designed to optimize the contribution of all three energy systems; increase your biomechanics, coordination, and elasticity; and elevate your innate athleticism for peak performance.