Novice boulderers climbing V1 to V3 grades looking to improve endurance, prevent injury, and master foundational movement patterns.
Estimated Daily Calories
2400 kcal
Protein Target
"Focus on 'active shoulders' by engaging your lats and pulling your shoulder blades down before every move to protect your rotator cuff and save grip energy."
Avoid over-gripping by using open-hand positions on large holds and resting your arms straight down between attempts to allow blood flow to return to the forearms.
Scapular control prevents 'chicken winging' and shoulder impingement, ensuring your skeletal structure supports your weight rather than relying solely on small finger tendons.
Aim for 2-3 sessions per week with at least one rest day in between to allow your tendons and skin to recover, as these adapt slower than your muscles.
Stop guessing. Get a custom strategy built for your exact body, goals, and lifestyle in 2 minutes.
Take our QuizIndividuals experiencing chronic stress and burnout seeking gentle, restorative fitness to rebalance their nervous system, reduce anxiety, and gradually re-enter physical activity without exacerbating fatigue.
Individuals experiencing chronic burnout, high stress, or fatigue who need movement that heals the nervous system rather than adding to their daily to-do list.
Bio-hackers, endurance athletes, and high-performance professionals looking to optimize caffeine intake for peak physical output without compromising sleep quality or nervous system recovery.