Youtube Instagram
Youtube Instagram
Youtube Instagram
Log In

Aerobic Base Expansion Program for Climbers

Aerobic Base Expansion Program Guide

PROGRAM GUIDE

Build Your Aerobic Base Step by Step

Follow the modules in order, or jump directly to the section you need.
Understand the system
Learn how aerobic endurance, Critical Force, recovery, and repeatability fit together.
Apply it in training
Use practical exercises, session templates, and weekly structures without chasing pump.
MODULE 1

How to Use This Program

Start here to understand how ABEP is structured, who the program is for, and how to move through the modules, exercises, session templates, and weekly training guidance.

Open module
MODULE 2

Why Aerobic Endurance Matters in Climbing

Understand why aerobic endurance matters in climbing, how it affects recovery and repeatability, and why poor aerobic capacity can limit performance even when finger strength is adequate.

Open module
MODULE 3

What the Aerobic Base Really Is

Understand what aerobic capacity means in climbing, how it relates to Critical Force and recovery, and why aerobic-base training is more than simply climbing easy terrain.

Open module
MODULE 4

How the Aerobic Base Is Trained

Learn how aerobic adaptations are developed through controlled intensity, sufficient volume, and progressive overload without turning aerobic-base work into fatigue-driven endurance training.

Open module
MODULE 5

Training Metrics & Progress Markers

Understand which performance markers should be monitored during ABEP, how to judge whether aerobic capacity is improving, and when testing results or training feedback suggest that the program should be adjusted.

Open module
MODULE 6

Key Exercises & Their Role

Learn which exercises drive aerobic development, what each method is for, and how the key training protocols fit into the ABEP system.

Open module
MODULE 7

ABEP Session Templates

Structured session templates showing how ABEP exercises are combined into complete training sessions.

Open module
MODULE 8

Weekly Structure & Training Cycles

Learn how to organize aerobic work, strength training, climbing sessions, and recovery across the week and progress training over complete cycles.

Open module
MODULE 9

How to Progress Over Time

Learn how to progress ABEP over time by adjusting training volume, intensity, exercise selection, and recovery as aerobic capacity improves.

Open module
MODULE 10

Common Mistakes, Guardrails & FAQs

Troubleshoot the most common problems in ABEP, understand the guardrails that keep aerobic-base training on target, and find answers to practical questions about intensity, progression, recovery, and exercise selection.

Open module

Training Planner

Build your weekly structure based on your capacity, availability, and equipment.

Determine how many sessions to perform, how to distribute them, and what to prioritize.

Open tool

Unlock the Full Program

How to Use This Program

Where to start, how to move through the material, and how to integrate it into training.

Open module →

Why Aerobic Endurance Matters in Climbing

Why endurance training often stalls — and how a well-developed aerobic base underpins recovery, repeatability, and long-term progress in climbing.

Open module →

What the Aerobic Base Really Is

What “aerobic” actually means in climbing terms, how it relates to critical force and recovery, and why it is not the same as simply climbing easy routes.

Open module →

How the Aerobic Base Is Trained

How aerobic adaptations are built through specific intensity control, volume, and progression—without chasing pump or accumulating unnecessary fatigue.

Open module →

Training Metrics & Progress Markers

Which metrics actually reflect aerobic development in climbers, how to interpret them, and how to track progress without guessing.

Open module →

Key Exercises & Their Role

Most climbers use the right exercises — but for the wrong reasons.

This section shows which exercises drive aerobic development, and how they fit into the system.

Open module →

Session Templates

How individual sessions are structured within the system, including preparation, main work, and optional secondary elements.

Use these templates to build consistent sessions across your weekly structure or training cycle.

Open module →

Weekly Structure & Training Cycles

How to structure weekly training, balance aerobic work with strength and climbing, and progress volume over time, with full planning details available inside the program.

Open module →

Training Planner

Build your weekly structure based on your capacity, availability, and equipment.

Determine how many sessions to perform, how to distribute them, and what to prioritize.

Open tool

How to Progress Over Time

This section explains how long to run the program, how to assess progress, and when to continue, deload, or transition to the next phase.

Open module →

Common Mistakes, Guardrails & FAQs

The most common errors that stall aerobic progress, key safety guardrails, and answers to recurring questions, including gated sections for program members.

Open module →
Almost there...

Get updates on upcoming posts

  • We do not spam. Unsubscribe anytime.