Looking to combine a Sport Climbing Training Plan with a Flexibility Training Plan? Contact us.
Personalised training plans for sport & trad climbers delivered on our easy-to-use app.
How we deliver
Step 1:
Test
You will receive an assessment to test your physical performance and uncover your strengths and weaknesses.
Step 2:
Analyse
Your coach will analyse your assessment results and reveal how you compare to other climbers at your grade. Not only have we trained thousands of athletes, we have the largest dataset of metrics on climbers in the world!
Step 3:
Plan
With this information, your coach will create a 100% custom plan, based on your unique strengths, weaknesses and goals! Every plan is written from scratch, and accounts for your available time, facilities, preferred sessions, and experience.
Step 4:
Schedule
Our plans are designed to fit in around your life. With the easy-to-use scheduler in our app, you’ll be able to mix-and-match training sessions to accommodate your commitments each week.
Step 5:
Perform
You can follow, track and log your plan progress on our handy Lattice Training app; it even has a built-in timer!
I achieved my goal of sending 7c! I never thought this would be possible so quickly! Excited to see what is next!
Payments
- 12 week plan£156
- 24 week plan£282
Requirements
- You must be over 18 years of age
- You must have climbed V4/6B boulder or 6b+/5.10+ sport in the last 12 months
- You must be able to hang your bodyweight on a 20mm rung for 10 seconds or more
- You must not be injured
- You must accept that the testing and completion of the training plan does carry a risk of injury
- You must not be pregnant
Equipment
Required (assessment only)
To complete your assessment, you will need the following equipment:- 20mm flat edge (e.g. Lattice Training Rung or Beastmaker 1000)
- Pull-up bar
- Weighing scales
- A means for adding weight: a weight belt or climbing harness, sling or Lifting Pin, a carabiner, and weights*.
- A pulley system for removing weight: a climbing harness, a pulley device (e.g. Petzl Partner), a sling or Lifting Pin, 3 carabiners, 2m length of rope, and weights*.
- A Flex Mat or measuring tape (and potentially an extra set of hands to use it)
Recommended
For your training, we recommend the following equipment**:- Regular access to climbing facilities***
- 20mm flat edge (e.g. Lattice Training Rung or Beastmaker 1000)
- Pull-up bar
- A means for adding weight: a weight belt or climbing harness, sling or Lifting Pin, a carabiner, and weights*.
- Some free weights
Alternatively, you could try our Home Training Plan or Fingerboard Training Plan.
If you have any questions, feel free to get in touch.
- *Typically, 10-60kg in 2.5kg increments, but this may be more or less.
- **While the equipment listed is recommended, if you don’t have access to everything, this shouldn’t be a problem. All our plans are 100% customised to you, including the facilities and equipment you have access to.
- ***This may be a climbing gym, home training board, or outdoor climbing.
FAQs
Can I pick my coach?
You cannot choose your coach – we will assign your coach based on their availability for your chosen start date.
But don’t fear, we’re a really close knit team, that fully embraces the ‘hive mind’ mentality within our approach to coaching. We continually share ideas and approaches, and learn from each other’s specific areas of expertise.
Do I get feedback from the Lattice Training Plan mini assessment?
Yes — You will receive feedback on your assessment. Your coach will explain which areas are a strength or weakness, and how they are addressing this in your plan.
However, if you would like a more detailed report, check out our full Remote Assessments.
When should I start?
A good time to start would be during a period where you’re not focusing on performance, for example, your off-season. It’s helpful to have at least a 6 week period where you can focus more on training and less on performing.
If autumn is your outdoor climbing season, then you may want to train over winter whilst it’s too cold. If spring-summer is your outdoor climbing season, autumn may be a good time to begin. Alternatively, you may want to dedicate a period of time to training before going on a trip, regardless of the time of year.
However, for many, you are able to climb outside year round and/or may not have distinct training and climbing seasons.
Whatever balance you wish to strike between training and climbing, your Lattice Coach will be able to create a plan specific to your needs.
Do I get in-person coaching and online support?
No – Whilst Lattice Training Plans are 100% customised, they are fully remote self-coached plans once delivered. As you won’t receive ongoing coach support, we are unable to edit your plan after delivery.
However, if you spot an issue with your plan or something feels wrong, please contact us as soon as possible so we can rectify it for you.
Alternatively, if you are looking for a plan with ongoing coach support and flexible plan edits, check out our Performance Coaching Plans.
Can I edit my plan after I receive it?
No – Lattice Training Plans don’t include ongoing coach support, so we are unable to edit your plan after delivery.
However, if you spot an issue with your plan or something feels wrong, please contact us as soon as possible so we can rectify it for you.
If you want support from a coach and the freedom to change your plan whenever you need, even last minute, check out our Performance Coaching Plans.
When can I start?
Once you have completed and submitted your mini assessment, we aim to get your plan to you within 2-3 weeks, however, this can be longer in busy periods.
Feel free to get in touch for more info.
I want to focus on both boulder and sport climbing, which plan should I choose?
No problem!
Our plans are 100% bespoke to you, so don’t worry too much about which plan you choose. Let us know in your pre-plan form about your preferred discipline(s), goals, and preferences, and our coaches will write a tailored plan for you!
Can you plan around my busy/difficult schedule and/or limited facilities?
Yes!
We understand that everyone is different so we specialise in designing plans to fit in alongside your life, whatever your schedule or facilities.
Whether you travel for work, or have a busy family life, our expert coaches will write you a plan bespoke to your unique circumstances..
If you think you may need the freedom to change your plan after delivery, even last minute, you should have a look at our Performance Coaching Plan.
Or, if you’re not sure which plan is right for you, contact us and chat to our friendly team.
I've already done a Remote Assessment. Do I need to do the assessment again?
No – as long as your assessment was taken within the last 4 weeks, we can use the results from your Remote Assessment to write your Lattice Training Plan.
Email [email protected] to let us know you’ve done a Remote Assessment recently.
What happens if I get injured?
If you become injured, please stop all training and climbing immediately, and notify your coach. We are not physiotherapists, therefore, we are unable to advise on injury rehabilitation. You should seek advice from a climbing-specific physio – your coach may be able to recommend a physio in your local area.
What happens at the end of the plan?
At the end of your 12- or 24-week training block, you can purchase another Lattice Training Plan. This will include another assessment so you can benchmark your progress.
Alternatively, you may want to upgrade to one of our Performance Coaching Plan.
My technique needs work. Is this the right plan for me?
Our training plans are focused on developing the physical attributes needed for climbing. Your coach will look at the results of your testing and write a custom physical training plan to develop these.
If you’re hoping to focus on developing technique, we would recommend you work with a local in-person coach. Our coaches are able to offer some feedback from videos of you climbing, however, the focus of our plans is to develop your physical characteristics.
Reviews
Prior to completing my 12-week Sport Climbing Training Plan, I had sent one 7a. I have just finished a climbing trip in Kalymnos where I onsighted 10 7a’s, 4 7a+’s and sent my first 7b on my 4th attempt.
I can’t wait to start my next phase of training!
Glenn
I would wholeheartedly recommend this to anyone who’s looking at sport-specific training, but especially to those who, like me, find themselves on a performance plateau.
It’s hard work, but the results justify it!
Will Gilbert
I am very satisfied with the results and learning to train hard for a project!
Thanks Lattice!
Deanna
Overall a great experience. Completing the plan got me hooked on structured training, as a lot of the exercises were surprisingly fun and there was enough variation to keep things from getting stale.
Marius Hamacher
The Lattice Team gave me everything I needed to move forward. The first step was realising that I had to address my weaknesses to become a better climber. Now I’m improving and breaking out beyond the plateau I’ve been riding for several years!
Andrew –
Another follow on training plan. I have real gains in my climbing both in grade and consistency. The plan is very well designed and balanced enabling me to fit in training around my other commitments. It is also enjoyable in itself.
Jack –
I have climbed for a fairly long time, never staying too consistent in my training and often having large breaks/gaps in my climbing because of work or injury. Because of this I have hovered at the same grade for years. My plan of taking my grade from 7a (more like 6c/+ when starting the program) to 7b in three months seemed overly optimistic but I am a gambling man and had a bet with my friend so needs must. To my and everyone else’s surprise not only have I managed to tick a 7b at week 10 of the program I also managed to tick a 7b+ as well. Needless to say, I’m thrilled with the end result along with the lack of injury (which is normally my down fall). I have been recommending the program to my friends, fellow climbers and would recommend it to anyone who has found themselves in a plateau or is simply looking for some accountability and structure.
A big shout out and thank you to my training coach who wrote the program.
For anyone who is struggling to justify the price, my gym membership is roughly £50 a month and £150 for the program (£300 total for three months). Based on my previous experience, it is unlikely that I would’ve got myself to 7b+ in six months, or maybe even a year (£600 in gym membership) or more by my self as I likely would have over trained and undone all of my hard work.
If you value your climbing like I do with trips around the uk and abroad and want to get the most out of my climbing the program seems to have saved me money rather than cost it.
Matej –
After a very long plateau and a consistent training with Lattice sport training plan, I finally managed to break that plateau.
When my last block of traning was over and before new one has started, I managed to pull off some good climbs:
– 7a+ on second go in my local crag (with such an ease that grade felt like a was climbing an easy grade)
– two 7b’s in a row on kilterboard
– 7c on 4th try on kilterboard
I’m still blown away about those climbs!
Can’t wait to start with the new cycle of training and see what this season will bring me on the rock. 🙂
Deanna –
I finished up a 6 month plan and able to reach my goal of sending my 5.12a project and I was climbing 5.11a/b at the time. The structure and assessment of my weaknesses really helped. The most interesting was the flexibility training, as I had thought I was pretty flexible. I definitely could not have done it without a structured training plan to follow. I am very satisfied with the results and learning to train hard for a project! Thanks Lattice!
Will Gilbert –
I was bought the sport climbing programme as a birthday present but it was something I was considering anyway. I’d been stuck at 6c for a long time and hadn’t manage to send a single 7a. The programme helped me develop a lot of strength, and ultimately send not only my first 7a, but I even managed a 7b. I learned a lot about training and structuring a training programme, and it is definitely something I’ll be looking to repeat in the near future!
I would wholeheartedly recommend this to anyone who’s looking at sport-specific training, but especially to those who, like me, find themselves on a performance plateau. It’s hard work, but the results justify it!
Glenn –
Loved the structured program, felt like I was actually training for the first since starting climbing. After completing a 12 week sport climbing program that had me mainly doing bouldering sessions, when I got back on lead I had more confidence and felt so much stronger. Prior to the program I had sent one 7a. I have just finished a climbing trip in Kalymnos where I onsighted 10 7a’s, 4 7a+’s and sent my first 7b on my 4th attempt. I can’t wait to start my next phase of training.
Marius Hamacher –
Overall a great experience. Completing the plan got me hooked on structured training, as a lot of the exercises were surprisingly fun and there was enough variation to keep things from getting stale. Comments from the pre-assessment were incorporated into the plan and after completing it, I improved more than I expected. Communication was quick and very helpful. I sustained a shoulder injury shortly before the plan was going to start. The Lattice Team rescheduled and offered advice on how to best proceed.
Would definitely recommend to anyone interested in getting into training for climbing.
Spencer (verified owner) –
Really really good training plan! I had gotten in a bit of a rut with my climbing/training and was looking to change things up leading into the fall season. The lattice training plan was exactly what I was looking for. When training on your own, I feel its easy to end up strong in the areas you train but unknowingly really weak in areas you neglect. So by having a personalized plan that targeted my weaknesses, that were shown in the testing, I was able to have my strongest season yet! Im really looking forward to working with Lattice again and to keep growing as a climber.
Stefan Bergquist (verified owner) –
I am very happy with the training plan and my results. The initial test identified my weakness in max finger strength and this was the focus of the training plan. Coming back from a finger injury, I was a bit worried but after following the plan rather strictly my fingers are much stronger AND feel healthier than in a long time. My climbing feels much more solid, and the plan made me reach my season’s goal of setting a new sport climbing PB.
Matt Dearden –
Having done two of these over the past two winters I can confirm they really work! I travel a lot for work but the plans were perfectly structured to allow me to fit everything in each week. Both times I came into the sport season feeling strong and managed to up my red point a couple of grades.
Abdulrahman Abughazala (verified owner) –
I started the plan in December with hopes of getting to a performance phase by February. I was not dissapointed one bit. 6 weeks in i went from not hanging on 7mm to doing pullups x3 on it. I was able to hang on monos. My endurnace and power never felt better. I went on my trip and felt really great on an 8a as well as finished a 7b and 7b+. The plan works if you stick to it mo matter how little.
Sander (verified owner) –
I just love the Lattice training plan. I am now on my second consecutive plan and just decided to continue on my third. I can sum up what is great about this plan in three points.
1. Flexibility. My training days move around a lot depending on work and weather, so the ability to adjust each weeks schedule is great and very easy. Also it helps to plan out the week in advance.
2. Changing stimuli. The focus of my training hasn’t changed but each consecutive plan tackles is with different exercises. This keeps it interesting and makes sure the body can keep adapting.
3. The progress is real! After hitting a plateau at 6c/7a for two years I finally broke through this ceiling. 7a’s are doable in one or two sessions and 7b is within reach.
Keep up the great work and loving the information on Instagram!
Sander
Luc –
After conducting a Home Training Plan with Lattice in February and March 2021, I was positively surprised about my gains in max strength, power endurance and endurance. Thus, it was an easy decision to follow-up with a 3 month Lite Plan in July, August and September 2021. I enjoyed the well-founded and carefully elaborated training plan by Cameron, that was particularly tailored on my three week trip in summer when I was on the road. I plan to start my next Lite Plan for 6 months in the beginning of November 2021. I cannot wait to start.
SHS –
Last year a couple of climbing friends had got good results with Lattice Lite, so I thought of giving it a try too to get a more specific evaluation of my strengths and weaknesses and to get a custom made plan to climb better in the outdoor season, as well as indoors. The tests were easy to do and the plan I got was well planned, structured and easily followed in the Crimpd app. The focus was finger strength and I found the climbing and fingerboard sessions really tough and challenging (both different from what I used to do). I was still able to complete all the trainings and found the rest weeks really essential for recovery. It was also very motivating to train systematically. In the end of the 12 weeks my finger strenght improved 10% and also basic strenght, power endurance and core strength improved significally. I am really happy with the results and I can feel the change when I’m climbing. I’m pretty confident that I will reach my grade goals (7c indoors, 7b outdoors) this year! Also planning to get a new plan in the autumn/next spring. I highly recommend Lattice Lite plan for everybody who wants to get a more detailed assessment and a structured plan to get stronger and climb better. Thank you Cameron and the Lattice Team for this great product!
Inka –
I just wanted to thank you for the great Lattice Lite program. I finished it in March and completely exceeded my expectations when the outdoor season began. I climbed my first 7C which indeed was the goal for the spring and other easier problems that had felt impossible before. I don’t think this would’ve happened without structured and well-thought-out plan. I’m looking forward to training with Lattice again once the outdoor season is over!
Sascha –
Why should I apply? That was my question as well. As already commented above from others you can stuck in details and get confused from the possibilities by setting up your own training plan. With my the first plan I was surprised by the workouts and intensities. At the beginning I struggled a bit to schedule them smart. My impression is that it´s very elaborated. Even when completely stuck with to lock-down home training I improved much when climbing outside. For sure there are other important aspects of climbing which can´t be covered e.g. fear of falling. But from the physical perspective it paid-off great for me.
Mats Olsen –
I did a Lattice Lite Plan for 8 weeks at the start of the year and all I can say is that it was a great experience. The plan was thoughtfully made, and I made good gains on both finger strength and pull up strength. An additional benefit of the plan is that you know exactly what to do that week. Not more, not less. It removes a lot of mental stress trying to continuously adapt your training. In the past I’ve always felt like I “should be doing more” or “should be doing something else”, but with this plan I could put that part of my mind to rest. I really enjoyed working on the plan and look forward on using my gains out in the wild.
Jinalee De Silva –
I have been following a Lite Plan for around 5 months now and even before completing my first training cycle the results I achieved for my finger strength testing session were beyond expected! The results were also visible on the wall when to my surprise I was able to complete a V7 training circuit for a power endurance session with moderate ease. The Crimpd App is easy to use and you can organise your training sessions according to your own busy schedule each week. I have gained so much in my climbing strength and knowledge from such a supportive and invaluable team at Lattice. I am really excited to continue my next stage in training with them!
william sanders –
I am just starting this plan, but I have been very impressed with the quality of the app, and the forethought in the customized routine based on my training history. Their online support community on facebook is extremely useful and I appreciate the direct response I received from Tom Randall himself in regards to questions I had about my specific training plan. While I could have programmed my own plan to save some money, the smooth integration of the plan with the app itself is worth it’s weight in gold so to speak. I am very hopeful that I’ll see measurable benefit at the conclusion of my first training block and look forward to working with them in the future.
Carson Phillips –
After training on my own for years I had achieved my goal finger strength score however I was struggling with progression in the areas of Anaerobic Capacity and core strength and endurance. I asked Lattice to focus my plan on these two areas and it worked perfectly. Now 1 year later I retested and doubled my numbers in both areas making my previous weaknesses into notable strengths. What is more is I am climbing better and stronger than ever. I’m very impressed by Lattice and will continue to work with them!
Petri Koskimäki –
Just finished my first lite plan, and already purchased another 12 week block. I really loved training with the plan, and the app made it so easy to follow. I did the advanced remote assessment before starting with the plan, and it revealed my weaknesses very clearly. After 3 months I already see improvements in many of those areas. I feel more motivated than ever, and I can’t wait to start the second block! Highly recommended
Ian Mulvany –
A few weeks ago I finished up the 12-week lattice light training plan. During lockdown this has helped me improve my finger strength, and gotten me back to being fit for climbing. I really enjoyed this, and have just signed up for my second 12 week block. I have been climbing for about 30 years and am heading into my late 40s. I really believe that with structured training like this which is customised to my own current level and weaknesses, that there is every chance that I can actually reach some personal bests over the next year. I’m looking forward to starting the next block
Murat –
After getting stuck on the same level for years, I decided I need some proper training instead of random climbing – and I thought I should get a professionally designed program instead of making one myself with my degree from Google University. The results were impressive! I improved more than I expected. It wasn’t only the exercises were on-the-spot for my weaknesses, but having such a well planned program and seeing progress with controlled testing motivated me more to go to the next session (and maybe also paying for it 😁). The flexibility to design your own week (with proper guidance) was also a big plus for a full-time office worker like me. I’m now back for my second block, and can’t wait to start! Definitely recommended ✌
channing lai –
Great plan. I just subscribed to my 3rd block as I have seen quantifiable results since I started last year. Lattice is my first structured training and I like how easy it is to just follow along all the exercises. It forced me to have accountability and work on my weaknesses.
I highly recommend this plan if you are in need of some structure to training and want to go over your pleateau.
xcvii –
I started my first block of Lattice Lite after the walls first closed in March so I would not lose my climbing momentum. I had done fingerboarding with a coach previously but had no idea how to actually structure my finger training and I also knew I would never have the discipline to do regular conditioning exercises on my own.
I love the format of this program, the weekly portions of exercises make it easy to adapt to my schedule and unexpected bad days, and the deadlines turned out to be a great motivator so I never even missed that oh-so-painful hip flexibility routine!
My primary goal with this program was to maintain finger strength and overall shape, but I actually ended up a great deal stronger than ever! Once the walls finally reopened, I found I could rest on crimps I could barely hold before and my bouldering grade is up by 1-2 full V-grades.
Very happy customer. Now, onto my second block!
Noxxville –
I always knew i would be capable of climbing hard but i always thought it would take me a few years. After 3 months of my first lite plan I went from V5-6 to V9 I can’t believe it yet haha the exercises, the conitioning it’s amazing Next monday I’m starting my second lite plan and I couldn’t be more motivated. Thanl you so much Lattice.
Raul –
I bought my fist Lattice lite training plan together with my wife and 2 other friends. We all were surprised to truly see each plan tailored to everyone’s needs. We all have seen good results so far, but particularly in my case, I have seen results beyond pure strength increase. I used to have a bit of a climbers elbow pain and one of my shoulders used to give me some trouble every once and then. The conditioning part of the training and the structure of the plan itself have kept me injury free and these two niggles have completely disappeared. I will definitely keep on training with Lattice.
Pieter –
I will start my second block of the lattice lite training plan next Monday! The first plan really showed my “working points” (sounds better then weaknesses ;-)) I received a 12 weeks program in the crimpd app with a lot of specific training for those points! If you like structure in your training, don’t hesitate! 💪🏻 (It was for me a big difference compared to my own climbing training sessions before)
And it was worth it! Did my first 7a sport climbing!
Alfonso Ramos –
No more Plateau! After three months of training with this program I went from projecting 12a to achieving my goal of a 12a on site! The exercise routines are really straightforward and the app makes things very organized. I would highly recommend to anyone looking to take her climbing to the next level After three months of training with this program I went from project team 12 A to achieving my goal of a 12 a on site! The exercise routines are really straightforward and the app makes things very organized. I would highly recommend to anyone looking to take her climbing to the next level
Alastair Robertson –
I have been using the Crimpd app for about a year and bought my first Lattice Lite plan in the spring just as we all went into Lockdown. I found it really helped my motivation and gave me much more structure to my training sessions. I really liked the way that my plan was integrated to the app and to see progress over the 12 weeks was also very encouraging. I am not the youngest climber these days (51) but still saw gains across all performance areas measured by the mini test (finger strength, pull up strength, power endurance and flexibility) and have then gone on to seen those gains transfer positively to outdoors climbing in the last few weeks which has been amazing. I would thoroughly recommend making the small investment- it pays!
Simone –
This is a great tool to learn how to train and become stronger overall.
The app is also very well designed, it makes following the sessions extremely easy and keeps you motivated over the course of your plan.
I got addicted at seeing those training boxes getting filled with data!
Christopher –
I purchased the Lite training plan right before the coronavirus started to hit strong here where I live. All the climbing gyms were locked down, and we couldn’t go to the crags. I started with the Lite plan with a small climbing wall that I have at home. The Lite plan has been really helpful during this period of time. It has helped me with both my physical health and my motivation. I am getting stronger climbing-wise. It has helped me to organize my time around my trainings, and to maintain the motivation.
[email protected] –
The first step was realizing that I had to address my weaknesses to become a better climber. After that the lattice team gave me everything I needed to move forward. First was identifying what my weakness’ are, then setting a plan that is enjoyable to implement, and finally providing me direction to effectively get out and execute on that plan. Now I’m improving and breaking out beyond the plateau I’ve been riding for several years. Thanks to the lattice team for helping me find the way.
Luc –
Stuck on a plateau for a long time, I kept training by myself convinced I was just lacking endurance. Lattice assessment, instead, identified finger strength as my weakness. Training plan was easy to follow and as a result I am now climbing consistently harder than before.
Totally worth it!
Konstantin –
Very good experience – that helped me send my season project.
At the beginning of the year I tried my project (King Kong in Magic Wood) and could not even get the starting move. After completing the program 2/3 through I tried again and sent it.
Pros:
– Detailed trainings per week to complete with flexibility to do them when you find time
– Training priorities to focus on if the time you have for training isn’t sufficient for the entire plan
– Gets you fit and up your project
Cons:
– Need to go to the gym when there are less people to complete the timed climbing exercises
– Sometimes you need to throw in a fun climbing session to stay motivated 😉