The 4x4 is a long standing training technique that builds anaerobic endurance. On the Treadwall look for, or set, 4 problems using the same holds for the start and finish. The problems should be of variable intensity and not so difficult that all the reps can’t be completed.
Once the problems are set climb all 4 with a short 5-10 second pause between each route, and a 2-4 minute rest between each of the 4 reps. If you have only one route available on the wall switch the intensity between each climb by increasing or decreasing the angle. When you reach the point where you still have energy left after the last climb, increase the angle of the wall or make the problems harder. |
