Sport Climbing Training Plan


Delivered via a 12 or 24 week plan, our Sport Climbing training plan is perfect for those who are looking to get better at sport climbing or trad climbing. This plan comes with a free training assessment which can be completed from home. We review the facilities available to you, including home training, climbing wall and outdoor climbing areas available. Your dedicated coach will then write a customised training plan specific to you, delivered through the Crimpd App, allowing you to follow your plan, track and analyse your performance. Those looking to join our sport climbing training plan will be between grades 5:11a (6b+) to 5:14d (9a).

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Our members-only Lattice 365 exclusive club gives you daily access to world-class coaching, physio and nutrition via our private Facebook group. You will get access best tools and resources in climbing and coaching but at a much-reduced cost.
So why not give Lattice 365 a go for free – and if it’s not for you, just cancel within the 7-day period and no payment will be taken.

Sport climbing is a complex discipline to train for because peak performance requires the ideal balance between strength and fitness, both achieved at the right time of year. With 1000s of clients around the world trusting our sports science know-how and experience in training up some of the world’s best climbers, we’re able to build you a personalised plan to put you in the best position to send your projects.

Before starting on a Sport Climbing Plan, we’ll first put you through a mini-assessment so that we can objectively measure your strengths and weaknesses. We’ll also ask you for details about your goals, training history, available facilities, desired training days, etc. Once we have this information we’ll sit down and write you a 12-week plan that is uniquely tailored to you and your goals.

Your Sport Climbing Training Plan is powered entirely through our Crimpd App, a portal for holding both the training plan, training sessions and your training log. This means you can leverage the best analytics platform for your climbing training and track progress over the weeks. By purchasing the Sport Climbing Training Plan you are getting access to our team of highly experienced plan writers who will schedule your training to target the results of your assessment and details of your goals to help you become a stronger and fitter route climber.

Equipment Required

  • 20mm flat edge e.g. Lattice Training Rung or Beastmaker 1000 (bottom outer edges)
  • Pull-up bar
  • Weights
  • Scales
  • A Sling
  • Pulley System (3 carabiners and a pulley)
  • 2m Length of Rope
  • Climbing Harness


  • You must be uninjured to start a Sport Climbing Training Plan with us.
  • Unfortunately, if you are pregnant we cannot offer assessment or training services because we aren’t insured for this. If you are currently pregnant please get in touch to discuss.
  • You must be 18 or over.
  • If you are not competent using a fingerboard, please seek instruction from a local climbing wall coach, until you feel competent to complete finger testing safely. You must be able to comfortably hang at bodyweight for 10 sec from a 20 mm edge.
  • You must have climbed at least 6b+/10+ or V4 in the last year.
  • You are solely responsible for the execution of the plan and we cannot accept any liability for injury sustained during the plan.
  • You must have access to the Crimpd App on either iOS, Android or the website as this contains all the details of each training session.
  • You must have an active Crimpd Account prior to submitting your results, so our coaching team can make your plan available to you on the app.

In order to purchase and use a Sport Climbing Training Plan, you will need to be injury-free. This means that you currently have no injury which could affect your ability to rock climb or train and have not been advised by a medical professional to cease climbing related activities.

The Lattice Team will be creating training plans based on the understanding that they are working with an un-injured climber. Starting any training, such as a Sport Climbing Plan, with an existing injury could result in further injury. If you mislead the Lattice Team regarding any climbing related injuries we reserve the right to withhold training services without refund.

Most physical training involves a risk of injury. The Lattice team will act as training plan consultants in order to help you schedule your training. The team cannot accept responsibility for the application of this training beyond prescription. Advice and guidance will be provided by the team regarding reducing risks, however, you should begin this process only if you are happy with taking responsibility for associated risks. Please see our terms of service for details.

Please note that your Sport Climbing Plan must be used within 6 months of purchase.

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25 reviews for Sport Climbing Training Plan

  1. 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!

  2. 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!

  3. 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.

  4. 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.

  5. 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!

  6. 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.

  7. 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!

  8. 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

  9. 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

  10. 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 ✌

  11. 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.

  12. 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!

  13. 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.

  14. 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.

  15. 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!

  16. 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

  17. 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!

  18. 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!

  19. 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.

  20. [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.

  21. 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!

  22. Emma Binnersley

    Best decision I’ve made in climbing. The plan has been fantastic at both getting me fitter / stronger and also (maybe most importantly) building my confidence on climbs.

    Before starting the plan I hadn’t followed a strict training regime and was unsure how it was going to go. From the outset I’ve noticed the workouts / weekly plans are suited perfectly to my abilities and are satisfying to complete with the Crimpd app.

    Already planning to take on another the 3 month block as I can’t bear the thought of not having a structure like this!

    For what you get I think the price is really reasonable! Thoroughly recommend.

  23. Iggi Moore

    Fantastic. I saw my grades and my fitness improve considerably after 30+ years of climbing. I have tried most of the training plans out there and this one WORKED! I saw my performance go from red-pointing hard, for me, routes on TR; to leading them. Super chuffed. Easy to follow too. Be honest on your assessment and commit to wanting to improve. This means giving yourself enough time to do the Crimpd workouts properly. I want to do another already; I miss the structure and the variety of workouts. Top Plan by Top Tom and Co..

  24. 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.
    – 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
    – 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 😉

  25. Hamish

    Unexpectedly awesome! A brilliant training tool and well worth the time to those wanting to improve their climbing.
    Prior to starting a Lattice Lite plan I had never actively trained for climbing, I would just go to the gym or the crag and…climb.
    Having completed my first Lattice Lite plan, I am already planning the second. It is really cool that the plan is tailored to individual strengths, weaknesses and climbing goals – based on the outcome of a testing session and a written feedback form. The Crimpd app in which the different training sessions feature is well built and works extremely well as a companion to the Lite Plan.