Before you start this plan it is essential that you are fully warmed up, preferably on a bouldering wall or pull-up bar/fingerboard. 5 minutes on a few easy boulder problems is not sufficient. You need to get all your big muscles warm, get your heart rate up, and do a few more powerful pulls before resting briefly. All exercises can be done using any of the three grips mentioned in the main article; however I would recommend for most people that half crimped would be most beneficial. Note that on our board, the rungs were set approximately 8 inches above each other.

Ladder 1-3-5-7-9 (see video -- opens in new tab)

2 Sets with 1 minute rest between each set

Ladder 1-4-6-9

2 Sets leading with each arm (4 sets in total) with 1 minutes rest between.

Rest 4 Minutes

Ladder Maximum 1-4-7 (see video -- opens in new tab)

3 tries leading with each arm (6 tries in total) resting 2 minutes between each try. It is no problem if you fail to complete 1-4-7 on every try. But you should be aiming for at least 2 successful attempts, leading up to 5 or 6 as you improve.

Rest 4 minutes

Touches 1-4-1 (see video-- opens in new tab)

3 Sets of 1-4-1-4-1-4-1-4-1 leading with alternative hands, i.e. Left Hand touches rung 4 2 times, as does the Right Hand for each set. Rest 2 minutes between each set.

Rest 4 Minutes

Touches 1-4-3-4 (see video -- opens in new tab)

2 sets for each arm, 1-4-3-4-3-4-3-4 for each set keeping one arm constantly on rung one and the other moving between rungs 3 and 4. Resting 2 minutes each set.

Warm down properly and give yourself a pat on the back.