Your Path to Projecting V5
This comprehensive plan is designed to build a strong foundation, increase your strength, and help you peak for your V5 projects. Check off each session as you complete it!
Phase 1: Foundation & Technique (Weeks 1-4)
Week 1
Silent Feet Drill (15m), Volume Bouldering (4x4 pyramid of V1-V4, 60m), Core (15m)
S&C Foundation (45m), Technique Drills on easy terrain (30m), Fall Practice (15m)
Movement Drills (Hover Hands, 15m), Volume Bouldering (V2-V4, 75m), Core (15m)
Week 2
Perfect Repeats Drill (15m), Volume Bouldering (V2-V4, 60m), Core (15m)
S&C Foundation (45m), Hangboard: Repeaters (20m), Fall Practice (15m)
Anti-Style Bouldering (75m), Core (15m)
Week 3
Timed Laps (ARCing, 2x10m), Volume Bouldering (V3-V4, 60m), Core (15m)
S&C Foundation (45m), Hangboard: Repeaters (20m), Fall Practice (15m)
Projecting V4s (Systematic approach, 90m)
Week 4 (Deload)
Light Volume Bouldering (V1-V3, 45m), Mobility (15m)
Light S&C (50% volume), Mobility (15m)
Fun Climbing Session (60m)
Phase 2: Strength & Power (Weeks 5-8)
Week 5
Hangboard: Max Hangs (25m), Limit Bouldering (Board/Spray Wall, 60m), Core (15m)
S&C Strength Focus (Weighted Pull-ups, OHP, 60m)
Limit Bouldering on Projects (V4-V5, 75m), Technique Refinement (15m)
Week 6
Hangboard: Max Hangs (25m), Limit Bouldering (Board/Spray Wall, 60m), Core (15m)
S&C Strength Focus (Weighted Pull-ups, Dips, 60m)
Limit Bouldering on Projects (V4-V5, 75m), Visualization Practice (15m)
Week 7
Hangboard: Max Hangs (25m), Limit Bouldering (Board/Spray Wall, 60m), Core (15m)
S&C Strength Focus (Weighted Pull-ups, Rows, 60m)
Limit Bouldering on Projects (V4-V5, 75m), Video Analysis (15m)
Week 8 (Deload)
Light Bouldering (V2-V4, 45m), Mobility (15m)
Light S&C (50% volume), Mobility (15m)
Fun Climbing Session (60m)
Phase 3: Performance & Peaking (Weeks 9-12)
Week 9
Bouldering 4x4s (4 sets on V3/V4), Core (15m)
S&C (Reduced volume, 45m), Hangboard: Max Hangs (1 set)
V5 Projecting Session (High intensity, low volume, 90m)
Week 10
Bouldering 4x4s (4 sets on V3/V4), Core (15m)
S&C (Reduced volume, 45m), Hangboard: Max Hangs (1 set)
V5 Projecting Session (High intensity, low volume, 90m)
Week 11
Limit Bouldering (Short session, 45m), Core (15m)
Rest
V5 "Send Go" Session (Warm up well, max 3-4 projects, 90m)
Week 12 (Peak)
Active Recovery (Light walk/stretch)
Very Light Bouldering (V0-V2, 30m), Visualization
V5 "Send Go" Session (Peak attempt day)