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Training Plan
12-Week Rock Climbing Plan
Max Strength | Steady-State Endurance | Athlete IQ
From nails-hard boulder problems to alpine onsights, climbing ultimately relies on well-honed movement, supported by strength, power, and endurance. When you train your body to distribute forces, modulate tension, and coordinate the effort, you reach a state of flow—and higher grades.
This plan brings our unique fascia-driven approach to the art of climbing training. We have designed the aerobic and strength work—including hangboarding and climbing sessions—to meet the needs of the emerging 5.11 climber, with minimal equipment, and we’ve created this plan with the assumption that you’ll be out climbing on the weekends when the conditions allow.
Every training plan includes Athlete IQ, aerobic, and strength training sessions following our full-spectrum training method, 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.
MONDAY
Strength Workout
TUESDAY
Aerobic Workout
Easy Zone 1 session. Run, bike, or hike slow and steady. Avoid rests and spiking HR. Add 20 mins or barefoot running on grass (if injury-free).
WEDNESDAY
4x4s or Strength Workout
Climbing: 4×4 session. OR
THURSDAY
Aerobic Workout
Zone 1 Recovery. Run, bike, or hike slow and steady. Avoid rests and spiking HR.
FRIDAY
Strength Workout
SATURDAY
Climb and/or Aerobic Workout
Climbing: Redpoint session.
Aerobic Workout: Overdistance run. Go long, go slow, avoid rests, and train fasted when possible.
SUNDAY
Climb and/or Aerobic Workout
Climbing: ARC volume session.
Aerobic Workout: Fartlek. Easy Zone 1 session with a few Zone 3 pickups.
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.
Max Strength | Steady-State Endurance | Athlete IQ