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.


Package Includes:

  • 12-week training plan
  • Aerobic and strength workouts (including hangboarding)
  • Athlete IQ: Summer 2021 Edition
  • Exercise video demonstrations
  • Hangboard Training Guide
  • Climbing Training Guide
  • Personal training log (digital)

Equipment Required:

Example Week - Intensity Phase


Strength Workout

  • Athlete IQ: Pull – Level 2 session
  • One-Arm Isometric
  • Single-Leg Squat
  • Front Levers
  • Rolling Concentric Pistol Squat
  • Hangboard: Recruitment Hangs


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).


4x4s or Strength Workout

Climbing: 4×4 session. OR

  • Athlete IQ: Recovery IQ
  • Pull-Ups on the Minute
  • X-Axis Lockoff
  • Short Crawl
  • Stability Ball Lunge
  • Hangboard: Density Hangs


Aerobic Workout

Zone 1 Recovery. Run, bike, or hike slow and steady. Avoid rests and spiking HR.


Strength Workout

  • Athlete IQ: Push – Level 1 session
  • One-Arm Isometric
  • Forefoot Complex
  • Megaplank
  • Rolling Concentric Pistol Squat
  • Hangboard: Recruitment Hangs


Climb and/or Aerobic Workout

Climbing: Redpoint session.

Aerobic Workout: Overdistance run. Go long, go slow, avoid rests, and train fasted when possible.


Climb and/or Aerobic Workout

Climbing: ARC volume session.

Aerobic Workout: Fartlek. Easy Zone 1 session with a few Zone 3 pickups.

“Every summer I struggled to translate my skiing fitness into the rock climbing season. But training with Samsara has helped me balance improving my athleticism and strength without sacrificing my time and performance in the mountains. I’m looking forward to going into the next season to fight!”
“This has been my first real foray into training for climbing, and the effect is noticeable. I am climbing grades harder and confidently onsighting pitches I was too intimidated to even get on before. Training with Samsara has made me safer at work and while climbing with friends.”
“Training with Samsara has changed my athletic life drastically. Not only am I climbing higher peaks with ease, efficiency, and strength, I am doing them with better balance and coordination … To say I'm happy about my training is a complete understatement.”
Chris Rey
Samsara Athlete

Full-Spectrum Training Method

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. 

Training Plan

12-Week Rock Climbing Plan

Max Strength | Steady-State Endurance | Athlete IQ