Climbing Plan

WATCH WEEK : Observe Your Climbing

WEEK 1/6 : WATCH RPE: 5-7
Mon Tue Wed Thu Fri Sat Sun
R R R R R R R
Sessions 0/2
Skills 0/2
Grade 7A+
Today
This week is a WATCH week. We’ll begin by observing your climbing sessions an how you recover in-between climbing sessions.

TLDR; This week is a WATCH week. Avg. RPE = 7-8. Target Climbing Sessions = 3; No Peaking; Keep your climbing at or below your current grade of 7A+

This Week

This week is a special week to help you get acquainted with the program. I want you to climb as you normally would but pay special attention to how you feel while climbing and also how you feel inbetween climbing sessions.

Skills Practice

Mid-Week Checkin

You can use the form at the bottom of this page to send mid-week check-ins. It’s simple

End-Of-Week Review

Next Week

Next week starts your 6-week program with a MAINTAIN week to prevent overexertion and early injury.

Mindset

Movement

Tactics

Tips

Rest between hard sessions. Sleep is when you get stronger.

Rest between hard sessions. Sleep is when you get stronger.

Rest between hard sessions. Sleep is when you get stronger.

Week Load

Gain

Maintain

Rest

Climbing Effort

RPE = Rate of Perceived Effort. It’s a simple 1–10 scale for how hard a session feels. Lower numbers mean easier; higher means harder. We use it to match your training to the plan without needing heart rate or power data.

  • R (Rest): RPE 0. Rest day, no climbing.
  • L (Low): RPE 1–4. Easy session, technique or light mileage.
  • M (Moderate): RPE 5–7. Steady effort, sustainable across the week.
  • H (High): RPE 8–9. Key session, projecting or limit work.
  • P (Peak): RPE 10. Maximal effort, for peak weeks only.

Climbing Grades

Grades = Bouldering. We use bouldering grades (Font) because they’re foundational. Core skills transfer to all disciplines, and it’s the dominant style for most climbers. Sport grades depend on endurance and route length; bouldering gives a clearer snapshot of your limit.

  • Current Grade: Your repeatable bouldering grade, what you can send consistently (e.g. last 8 weeks). This drives your plan intensity.
  • Max Grade: Your best send (e.g. last 12 months). Shows your ceiling; useful for calibration but not used for weekly prescription.

Climbing Session Length

Climbing Session = 2h. 2–3 hours of climbing is enough. Focus on movement quality: a good warm-up, clean attempts, deliberate practice. Avoid long sessions; favour quality over quantity.

Mid-Week Check-In

Weekly Review

Weekly Review: Climbing

How you feel matters. Some weeks you’re flying; other weeks you’re tired or sore. If you’re injured or struggling to recover, we need to know so we can adapt your plan. Just tell us honestly; we’ll adjust.

  • Climbing: How did your climbing feel compared to last week? Better, same, or worse. We use this to calibrate.
  • Recovery: How’s your body between sessions? Fresh and ready, okay, or tired and sore. Guides our load decisions.
  • Injury: Are you injured or in pain? If yes, we’ll ease off and avoid loading the affected area.

Weekly Review: Next Week Planning

Life happens. Sometimes you can’t make the required climbing sessions. Sometimes an unexpected trip comes up. Sometimes you want to peak now for a project or event. Sometimes you want to explicitly bump down because you’re fatigued or overwhelmed. Just tell us; that’s fine.

  • Sessions: How many climbing sessions you can fit next week. Use this if life gets in the way or you have more time than the plan suggests.
  • Peak week: Tick if you want to peak next week (e.g. for a trip or project). We’ll adjust the plan accordingly.
  • Bump intensity down: Use if you need to reduce load: illness, poor sleep, low motivation, or other. We’ll ease off.