4x4s to improve your sport grade

Here I’m demonstrating my favourite workout for power endurance or strength endurance training for sport climbing. It’s a workout known as 4x4’s.

I’ve chosen a boulder problem which is a grade below what I can usually flash and as you can see I repeat the problem 4 times, this constitutes one set. I will then rest for 10 minutes and attempt 4 sets in total (16 reps in total).

I aim to fail on the last move of my last set. I can shorten the rest time or chose a harder problem to achieve failure if I’m finding the workout too easy.

You can do this in either your climbing wall or outside and its important to remember to choose a route or problem that bears a close resemblance to the route you’re training for (in terms of holds and angle of route).