The Plan

Base Strength 2 is obviously the next phase behind Base Strength 1. For the most part, you can stick with Base Strength 1 for 2-3 cycles before you need to make a change. This phase uses the same basic framework, but the set progressions change slightly.

Each of the sessions features six movements, as suggested in the workout templates below. The framework is this:

A1: CORE

A2: LOADED CARRY / TOTAL BODY

B1: UPPER BODY PRESS

B2: HIP HINGE

C1: UPPER BODY PULL

C2: SQUAT

The session is set up to do each pair of exercises as a “superset” – doing exercise one followed by exercise two with little rest. After exercise 2, rest 60-90 seconds (longer if needed!), then start in again for the prescribed number of sets.

Training Details
I suggest exercises in each session, but you can substitute as necessary.

The Rules:

  1. Warm up very well. Do a movement preparation sequence and 3-5 minutes of dynamic warm-up. I have found climbing to be a good warm up for these sessions, so if you have access to a gym that features both weights and climbing, you’re in luck.
  2. Do the exercises right. Strength is a skill, if you’re doing the movements wrong, you aren’t getting much out of them. Ask an expert.
  3. Never miss a rep. Yes, I want you to lift heavy, to the point you almost can’t do it. Don’t train to failure. A good rule of thumb is to stop the rep when your movement slows down.

The plan is fairly simple. I have included suggested climbing here, but don’t get too hung up on it. Yes, you can still run or bike or ski…but don’t let those activities defocus your strength training.

The Sessions:

MON TUE WED THU FRI SAT SUN
STRENGTH D + MID-LEVEL BOULDER 60 MIN STRENGTH E + 45-60 MINUTES EASY BOULDERING STRENGTH F + WORLD’S SIMPLEST HANGBOARD SESSION CLIMB ROUTES OR EASY BOULDER PROBLEMS: 60-90 MINUTES
STRENGTH D + MID-LEVEL BOULDER 60 MIN STRENGTH E + 45-60 MINUTES EASY BOULDERING STRENGTH F + WORLD’S SIMPLEST HANGBOARD SESSION CLIMB ROUTES OR EASY BOULDER PROBLEMS: 60-90 MINUTES
STRENGTH D + MID-LEVEL BOULDER 60 MIN STRENGTH E + 45-60 MINUTES EASY BOULDERING STRENGTH F + WORLD’S SIMPLEST HANGBOARD SESSION CLIMB ROUTES OR EASY BOULDER PROBLEMS: 60-90 MINUTES
STRENGTH D + MID-LEVEL BOULDER 60 MIN STRENGTH E + 45-60 MINUTES EASY BOULDERING STRENGTH F + WORLD’S SIMPLEST HANGBOARD SESSION CLIMB ROUTES OR EASY BOULDER PROBLEMS: 60-90 MINUTES

 

Strength D (4 sets of each pair)

A1: Incline Sit-Up x10

A2: Get-Ups x1+1

B1: Bench Press x2,3,2,3

B2: Deadlift x3,2,3,2

C1: Reverse Grip Pull-Up x2,3,2,3

C2: Front Squat x3,2,3,2

 

Strength E (2 sets of each pair)

A1: Ankles to Bar x 15

A2: Rack Carry x 60 sec

B1: 1-arm Overhead Press x4+4

B2: Kettlebell Swing x20

C1: 1-Arm Inverted Row x4+4

C2: Step-Up x4+4

 

Strength F (4 sets of each pair)

A1: Strong First Plank x 30sec

A2: Waiter Carry x 30sec+30sec

B1: Push Ups x15

B2: Deadlift x2

C1: Inverted Row x15

C2: Goblet Squat x5

 

The World’s Simplest Hangboard Session

In this session, you’re going to pick an edge that you can hang on for ten to fifteen seconds without really fighting. If you’ve been away for a long time, consider starting this by using a pull-up bar instead of a hangboard. Then, you’ll do a simple ladder:

Hang for 5 seconds, rest 25

Hang for 10 seconds, rest 20

Hang for 15 seconds, rest 15

This takes 90 seconds. Repeat it four times.

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