Lattice Training

Lattice Training This is Lattice. We assess, we analyse and we train. At Lattice we provide assessment, coaching and training services for climbers.

We're all about combining the latest in sports science with data we've collected over the years to find the most efficient path to climbing harder.

14/09/2026

Your hips control your momentum 💃

Anyone remember these?! Back in the day (don’t we sound old 😅) we used to post quite a few breakdowns, examples and anal...
12/09/2026

Anyone remember these?!

Back in the day (don’t we sound old 😅) we used to post quite a few breakdowns, examples and analysis of what sessions we use when training energy systems in our athletes…

This stuff is the backbone of HOW we build training sessions, no matter what your discipline (boulder, sport, trad) and each set of rules can used to create the right stimulus on most tools/training options out there (routes, circuits, boulders, fingerboards etc).

Shall we bring them back? 👀👀

We’re thinking that these were great if you had them open on a laptop but maybe we refresh everything into per-energy-system category and they fit on a phone screen and then you guys can work through them a bit easier?

If you’re keen and you want a copy of this table right now, just DM us and we’ll send you file 😊

Obvs if you want it all done for you, all the sessions are on our training app and we’ve taken out all the hard work for you 😉

10/09/2026

Strength training….. In 60 seconds 🥵

Which ones have you found really make a difference for you? Anything new for you? Anything you want to know more about?!

💪 Motor unit recruitment, hypertrophy, muscular coordination, lateral force transmission and tendon stiffness.
💪 Mechanical tension
💪 Progressive overload
💪 Strength technique
💪 Eccentric vs concentric, velocity, rep range, motion range and stability.
💪 Recovery
💪 Individualisation
💪 Consistency beats intensity.
💪 N=1 comparisons

Each of these topics can be explored for years and years… there’s plenty of complexity and interesting stuff in there!

Requests for our next 60 seconds episode? 💪🙏

07/09/2026

Which grip types are actually worth training? ✊

05/09/2026

Last 48hrs! It’s FREE!

We’re really psyched with how many of you wanted to get involved with our performance assessments - especially as now we suddenly have way more depth of data with female athletes which of course we’re going to be sharing back with you this Autumn/Fall 🤓💪

📣 Full details: The post behind Tom from earlier this week

📣 Sign up: Remote Assessment page on our website

📣 Equipment needed: On the website page

📣 FREE month of training on our app: when you get your results email back (if you’re stuck, just drop us a DM and we’ll get you sorted with the month of training plan 💪)

Also a note to those of you who’ve asked for the lower grading limits of our requirements to be reduced… we’ve heard you, we know this is something you want us to adjust. We WILL look at this right away and work out how we can make something work 💪🙏

03/09/2026

Hot take: training for climbing does not always need to look like climbing 👀⁣

Before getting out on the rock, Mimi White () is building qualities in the gym that transfer back onto the wall.⁣ ⁣ Here are a few examples from her training:⁣ ⁣

➡️ Weighted pull ups⁣ - A great option for building pulling strength and lock off strength. ⁣
⚡️ An example could be 4 sets of 4 to 6 reps ⁣
⏰ Rest around 3 minutes between sets⁣
⚠️ Focus on full range, control, and no kipping.⁣ ⁣

➡️ Bench press⁣ - Useful for compression and supporting shoulder balance. ⁣
⚡️ An example could be 4 sets of 6 reps ⁣
⏰ Rest around 3 minutes between sets⁣
⚠️ Keep the movement controlled throughout.⁣ ⁣

➡️ Pick ups⁣ - Great for finger strength and force through the hands. ⁣
⚡️ An example could be 4 to 5 sets of 3 to 5 reps⁣
⏰ Rest around 3 minutes between sets⁣
⚠️ Choose a load you can lift with good form.⁣ ⁣

➡️ Deadlifts⁣ - Useful for building body tension and full body strength. ⁣
⚡️ An example could be 3 to 5 sets of 3 to 5 reps⁣
⏰ Rest around 3 minutes between sets⁣
⚠️ Prioritise technique over load.⁣ ⁣ The goal is simple. Build strength in the gym that you can actually use on the wall.⁣ ⁣

Save this for your next strength session 💥⁣ ⁣

⚠️ Please note: These are general training suggestions only. Train with appropriate technique, load selection, and rest. Progress gradually and perform at your own risk.⁣ ⁣

Female climbers - this one is for you! We're making our remote assessments FREE. All you have to do is visit the remote ...
03/09/2026

Female climbers - this one is for you!

We're making our remote assessments FREE. All you have to do is visit the remote assessment page on our website (DM us if you can't find it!) and get going...

Send it to any of your female friends who always fancied getting an assessment. This one's on us 😊💪

You have from today until Sunday night (midnight) to grab your assessment. If you don't have time to take it this weekend that's ok. Your assessment will stay valid for the coming weeks to give you plenty of time to be rested and ready.

We're super passionate about data and sharing the insights from it, so hopefully, together, we can dive a bit deeper into training and performance knowledge this winter 🤓

Shout if you have any questions!

Are tall climbers weaker for the grade? 💀2,135 remote assessments (split by gender)2 arm, 20mm edge, 7 sec maximal hold ...
01/09/2026

Are tall climbers weaker for the grade? 💀

2,135 remote assessments (split by gender)
2 arm, 20mm edge, 7 sec maximal hold (preferred grip)

1️⃣ First, the headline you'd expect: relative finger strength explains about 46% of the difference in boulder grade between climbers. The r-value on this changes a little depending on the data set size that you look at, how much cleaning goes on and sport-specialisation of the climbers in it. No surprises...

So far, so good…. the stronger your fingers relative to your bodyweight, the harder you tend to climb.

2️⃣ However.... when you split the data into male and female, a second pattern emerges that we spotted very early in the Lattice data days. Within each gender, taller climbers need less relative finger strength than shorter climbers to climb the same reported grade.

Across the whole grade spectrum, roughly every 10cm of height lines up with about 4 percentage points less relative finger strength needed to hit the same grade.

So what does it mean?

➡️Height appears to deliver an advantage in climbing (on average)

What it DOESN'T mean

➡️Taller climbers can limit strength training (fingers or otherwise)
➡️Shorter climbers can't be the best in the sport
➡️That height should be THE thing you blame for not sending. It's a factor - one of many.

At the end of the day, whatever your height, relative finger strength is still one of the single biggest ‘movers’ for your grade. Train it properly!

You can try a Lattice Plan free for 14 days to start working on this — link in bio.

30/08/2026

is heading back to the cave 😏 🇳🇴

Flatanger, Norway. Home of Silence, Adam Ondra's 9c and still, nine years on, without a second ascent. is already out there and the forecast isn't looking promising (although, the cave exists in a bit of a microclimate so let's wait and see) 👀

Will's plan is to get back on the wall and do more links. The crux is no joke with a bizarre, feet-first jam through a slopey crack that Will reckons is V16! (🤫 Fun fact... Will is only the third person ever to link it clean 🤯)

He hasn't been sitting still since his last trip either. 👀 Training with our own has meant brutal pinch sessions, shoulder stability work, core that would make a plank feel like a rest day, and knee bars on repeat, because on Silence your knee is basically a third hand! 🤣

Will is ready, so now it's just down to the weather 🫣

Massive good luck to Will and Stefano! 🤞 Hope you both have an incredible time out there, whatever the weather does!

📸 © by Will Bosi with

Trigger warning for Board Lords ⚠️One of the cool things about having lots of data is that occasionally you can go off o...
28/08/2026

Trigger warning for Board Lords ⚠️

One of the cool things about having lots of data is that occasionally you can go off on a bit of a side quest! This week was one which led us down the tunnel of favourite training boards and how Metolius lovers seem not to be Lattice lovers... 🧐

So which board is your favourite and does it change with grade?! 👀

📊 5,100 climbers
🧗 77% male 22% female 1% non-binary respondents

ALSO....

Whilst trying to find random silly venn diagram ideas, we found that in our database there wasn't a single person who was a both a Metolius lover AND owned a Lattice fingerboard of any kind. WTAF?! 🤯

We've got to put that right. Ian (our warehouse manager) is waiting. See us a pic with your bestie Metolius FB and first person chosen in our DMs gets sent one free from us in the post!

GO!!

PS. Kilter, Moon, Tension (esp TB2) & Grasshopper we love you! 😘

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232 Woodbourn Road
Sheffield
S93LQ

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