I want to start training with the Strength Basics or Progressions workouts, how do I start?

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I want to start training with the Strength Basics or Progressions workouts, how do I start?

January 6, 2018 Michel Kleinjan

If you have less than 3 months experience with strength training, start with Strength basic no.01.01. Repeat every workout twice and after that go 1 workout up. When failing several times during a workout go back 1 or more workouts.

If you have more than 3 months experience with strength training your climbing level is the indication for your start level:

Up to 6a > start at Strength basic 01.01

Up to 6b > start at Strength basic 02.01

Up to 6c > start at Strength basic 03.01

From 7a > start at Strength progressions 01.01

Repeat every workout twice and after that go 1 workout up. When failing several times during a workout go back 1 or more workouts.


Ensure a minimum of 48 hours of rest from your strength workout to the next one.

In addition to these indications, always use your common sense or ask advice from a strength trainer or post your question in the user forum.

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