By Wren Cilimburg & Climbing House
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This plan is aimed at beginner and intermediate climbers (1-2 years of regular climbing) who feel their progress is stagnating and are looking for direction to break through the plateau and unlock new sends.
The plan is 18 weeks long, with three different training blocks. For each training block, you'll do five weeks of the outlined training sessions and then one de-load week before moving on to the next block.
For the de-load week, do two moderate climbing sessions of either sport climbs or boulders. Don't try at your limit, just go and have fun. It's tempting to continue to train if you feel good, but it's always better to rest before you're forced to by injury.
There are variations for both boulderers and sport climbers. The training outlined in the plan below is the max you should do. If you feel tired or a part of your body feels extra sore or tweaky, skip a day of training. It's better to miss a day than to get injured and be out for a month.
Many of the sessions can be adapted for climbing outside if that's where you happen to be. Additionally, you'll need access to some dumbbells and a pull-up bar.
<aside> ➡️ For the full instructions, visit **https://climbinghouse.com/18-week-free-training-program/**
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Do you have any questions? Please send them to https://climbinghouse.com/contact/ (we’ll create a FAQ).