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.
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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.

17/06/2026

Big energy from our ambassador 🔥

💭 "Soon after my last training phase, I entered and won a local outdoor comp, starting off my year strong! From there it was a big trip to climb some sandstone in the Southeast here in the US. That ended up being rad, with nearly fifty sends, and at least one boulder between V7 and V9 accomplished every day of the nine day trip. After that it was time to dial it back for a bit, recover, and get ready to repeat the cycle!"

It's insane what you can achieve with consistent training and well-written plan?! 🤓

And with the latest Lattice app updates, LatticePlans now give you even more control over how your plan is set up around your goals, your timeline, and what you want from your climbing right now.

🎯 What's your goal? When you build your plan, the plan generation quiz now starts with your main goal, whether that is building long term strength and fitness, feeling good climbing and staying fresh, or peaking for an event, trip or project in the next 12 weeks.
➡️ From there, the quiz branches to match what you are training for, so you only answer the questions that matter for your goal.

🔎️ Choose your training focus: choose from forearm fitness, finger strength or balanced.

📈 Ramp weeks: decide if you want a lighter week to ease you into your next training cycle, or dive right in!

And when a session needs a small adjustment, you can now add or remove sets directly from the timer screen mid workout, with any changes carrying through to your workout log 😉

Massive love to Christian for trusting the process and showing what it looks like to keep building towards the next level!

Ready to build a plan that fits your goals?
Start your 7 day FREE trial today.
🔗 Link below to take the quiz and unlock your plan

https://latticetraining.com/latticeplan

Version v.4.5.0 of the Lattice app is here! 🚀 What's new? 👇🧠 1. A Smarter, Goal-Driven PlanWe've added a question to the...
16/06/2026

Version v.4.5.0 of the Lattice app is here! 🚀 What's new? 👇

🧠 1. A Smarter, Goal-Driven Plan
We've added a question to the plan generation quiz with smart branching questions. Choose your plan objective:
➡️ Build Strength & Fitness (Long-term gains)
➡️ Feel Good Climbing (Stay fresh and perform right now)
➡️ Peak for an Event/Project (Targeting a specific goal within a timeframe)

🔎 2. Training Focus
You can now choose a specific training focus
➡️ Forearm fitness
➡️ Finger strength
➡️ Balanced (combo of the two)
(We're only just getting started with focus… more are coming!)

📈 3. Ramp Weeks
When your plan ends, you'll now have the option to skip the initial ramp week and dive straight into your new training. All first plans do still include a ramp week to help you ease in and reduce the risk of injury.

⏱️ 4. Edit Sets in Timer
You asked, we delivered! You can now add or delete sets directly from the timer screen mid-workout. Anything you change carries straight through to your workout log. (Up next: editing reps and total time!)

💬 5. Chat Improvements (For Climbing Training Plan PLUS users)
Day-to-day communication just got smoother. We’ve fixed the unread message bug, added a 'New messages' divider, and made sure the screen stays awake while you're recording voice messages to your coach.

Plus, we've resolved a bunch of other small bugs. Thanks to everyone has reported an issue or made a suggestion!

Ready to level up your training?👇
🔗 https://bit.ly/4v6Lqcm
Start a LatticePlan NOW - starts with a 7-day FREE trial!

15/06/2026

Only got 10 minutes? Full body workout for climbers ☝️ (no equipment needed!)

If you're struggling for time, don't have much equipment, or just want a really thorough warm-up, this quick workout covers everything from shoulder activation, lower body mobility, all the way to kinetic chain strength 💥

Do each exercise for 30 seconds, with a 30-second rest in between.
1. Horse stance
2. Deep lunge
3. W to I
4. Scap push to downward dog
5. End range lift-off
6. Back arches
7. Glute bridges
8. Press ups
9. Pike Core
10. Superman crunches

This targets the areas climbers need for on-the-wall tension, mobility, and strength.

Got a little more in the tank? Run through the circuit again for a second set!

▶️ Watch the full follow along: https://youtu.be/gTOqv-wDg_w

14/06/2026

Lattice athlete, Pepa Šindel (.sindel), has joined the 9b club! 🤯🫨

After five trips, two seasons, more than 50 falls on the last hard move, and a finger injury that forced him to step back from climbing, Pepa clipped the chains on 'Clash of the Titans' (9b) at Götterwandl in Austria.

His first 9b, and only the third ascent of the route 🔥

'Clash of the Titans' was first climbed by Alex Megos in 2017 at 9a+, before Jakob Schubert repeated the line and suggested the upgrade to 9b. The route shares a start with 'Juturna' (9a) before splitting left after the rest, with Pepa describing it as around 8b or 8b+ into a bad rest, followed by an 8B or 8B+ boulder. Easy peasy 🤷🏻‍😅

We originally planned to share this video as an introduction to Pepa as the newest athlete on the Lattice team, but after his recent ascent, it felt like the perfect opportunity to both celebrate the achievement and give a little insight into who he is...

🧐 In the video, Pepa talks about himself, why he chose to start training with Lattice in April this year, and what it has been like working with his current coach, Billy.

Of course, an ascent like this is built on years of work, experience and commitment. Pepa only started training with us in April, so we are not here to claim the send as ours.

That send is his 👏
But we are incredibly honoured that he chose to bring Lattice into his process this year, and we are very excited to support him as he keeps crushing this hard.

Huge congratulations, Pepa. An incredible performance, and hopefully just the beginning of what is still to come. 💪

Clash of the Titans, 9b ✅
📸

What is minimum effective dose + will it save your gains this summer?! 💪☀️For many of us, summer comes around and our ro...
13/06/2026

What is minimum effective dose + will it save your gains this summer?! 💪☀️

For many of us, summer comes around and our routine breaks down: we want to have BBQs, climb outdoors, go travelling, spend time with friends… we still want to climb hard, but we don't want to be locked inside the gym.

This is where Minimum Effective Dose (MED) comes is! 💊
MED is a term borrowed from pharmacology. It refers to the minimum dose needed to achieve the desired outcome… e.g. 1 paracetamol clears your headache, 4 doesn't clear it better, it just damages your liver.

In training, the drug is your training load.

MED makes us ask the question: what is the smallest amount of training I can do to maintain my gains?

Luckily for us, maintaining our gains actually takes a smaller stimulus than making gains. Generally, during maintenance, we can reduce our training to the following:
➡️ Volume: ~30-60%
➡️ Frequency: ~50-80%
➡️ Intensity: ~80-95%

Read the full article on our blog to learn more 👇
🔗 https://bit.ly/4gese7Q

Small voice in the back of your head whispering "you're going to lose your gains"? 🥲 Take out the guesswork, trust a coach with your training
➡️ Our coaches are experts in managing training load, balancing life and climbing, and helping athletes achieve their goals!
🚀 Try a Climbing Training Plan PLUS for a coach-written plan
🔗 https://bit.ly/4v17GUY

12/06/2026

Do you know your sport and bouldering grade crossover?

Adam Ondra recently said that even if your goal is to be the best possible outdoor boulderer, it's still worth doing a bit of sport climbing to understand efficient movement... and if you're a sport climber, you have to boulder, there's no way of reaching your potential without it (Testpiece podcast #189).

To test this, we mapped out data from 4,313 climbers who actively performed in both disciplines over the past 2 years. The diagonal heat pattern shows sport and boulder grades track closely, but with a normal amount of variance.

Here are some basic crossover categories:
👉 6a sport = V3–V4 boulder
👉 7a sport = V5–V6 boulder
👉 8a sport = V8–V9 boulder

This data clearly shows a relationship, but from a coaching perspective, we completely agree with what Adam has said.

Every sport climber we work with trains by bouldering. When they move into a long performance season, strength and power begin to slowly drop, despite lots of hard route climbing and even with supplemental training. This happens for both comp climbers and outdoor climbers.

On the other hand, it takes a lot of intentional movement training to overcome being an overly strong boulderer. If the climber is open to route climbing, they self-report less overgripping, better breathing mechanics and more fluid movement.

So, does this match your experience? And what's your grade crossover?

Want more data and training tips? Join our mailing list and you'll never miss a data deepdive: https://latticetraining.com/newsletter/

Bone Health for Climbers 🦴🩻 The Strength You Can't See!Your bones are not static. They are living tissue that responds t...
11/06/2026

Bone Health for Climbers 🦴🩻 The Strength You Can't See!

Your bones are not static. They are living tissue that responds to what you eat and how you move, they also matter way more than most climbers realise.

Here's what you need to know:

Why bone health matters...

90% of peak bone mass is built by 18-24 (female) and 20-25 (male. After that, it's about maintaining what you have. Poor bone health means brittle, fracture-prone bones, and the risk is higher in certain populations, particularly post-menopause when the protective effects of oestrogen are withdrawn.

4 ways to protect your bones:

1️⃣ Eat enough. Chronic low energy availability (RED-S) is one of the biggest drivers of early bone loss and stress fractures in athletes. Fuelling your training is vital.

2️⃣ Load your bones. Climbing is great for multidirectional loading and strength training is one of the best things you can do for bone health, especially as you age. In other words don't shy away from resistance work.

3️⃣ Get your calcium. Aim for 700–1000mg per day. Low calcium can trigger your body to break down bone tissue to compensate.

4️⃣ Think about vitamin D. Most of us get it through sun exposure, not diet, which means winter deficiency is common. Supplementation is worth considering, particularly if you spend a lot of time indoors or have naturally higher melanin levels.

TL;DR: Your skeleton is your foundation, look after it.

Got any tips for keeping your bones strong? Drop them in the comments for your fellow climbers 👇

Bone Health for Climbers: The Strength You Can't SeeYour bones are not static. They are living tissue that responds to w...
11/06/2026

Bone Health for Climbers: The Strength You Can't See

Your bones are not static. They are living tissue that responds to what you eat and how you move, they also matter way more than most climbers realise.

Here's what you need to know:

Why bone health matters...

90% of peak bone mass is built by 18 (female) and 20 (male), after that, it's about maintaining what you have. Poor bone health means brittle, fracture-prone bones, and the risk is higher in certain populations.

4 ways to protect your bones:

1️⃣ Eat enough. Chronic low energy availability (RED-S) is one of the biggest drivers of early bone loss and stress fractures in athletes. Fuelling your training is vital.

2️⃣ Load your bones. Climbing is great for multidirectional loading and strength training is one of the best things you can do for bone health, especially as you age. In other words don't shy away from resistance work.

3️⃣ Get your calcium. Aim for 700–1000mg per day. Low calcium can trigger your body to break down bone tissue to compensate.

4️⃣ Think about vitamin D. Most of us get it through sun exposure, not diet, which means winter deficiency is common. Supplementation is worth considering, particularly if you spend a lot of time indoors or have naturally higher melanin levels.

TL;DR: Your skeleton is your foundation, look after it.

Got any tips for keeping your bones strong? Drop them in the comments for your fellow climbers!

10/06/2026

Lattice athlete, Jesse (), is a blind climber, which means he can't see the wall, the gear, or his own hands?! 👋 His training focuses on developing the adaptations needed for the specific way that he climbs and moves on the wall: no dynamic drills, or visual problem-solving practice. Just sessions dialled in on finger strength, static movement, lock-offs, and endurance.

Jesse has been coached by Coach Raf () for over a year:
💬 "Jesse is a super impressive person. Highly motivated and has super power like endurance. Really impressive stuff!"

For Jesse, the adaptability of his plan, as well as real coach insight & experience, is super important. That's why he trains on our Climbing Training Plan PLUS 🥳

Want a training plan built around how YOU climb? Tap the link below to learn more about our fully personalised Climbing Training Plans ⬇
🔗 https://bit.ly/43kYD5c

HALF PRICE FLASH SALE on QUAD BLOCK + MXEDGE LIFT 🛍️⚡️ 24 HOURS ONLY! ⏳⏰ 12:00 BST Wednesday 10th June —> 12:00 BST Thur...
10/06/2026

HALF PRICE FLASH SALE on QUAD BLOCK + MXEDGE LIFT 🛍️⚡️ 24 HOURS ONLY! ⏳

⏰ 12:00 BST Wednesday 10th June —> 12:00 BST Thursday 11th June ⏰

Grab yourself 50% off our BESTSELLING pinch block and lifting edge!

Quad Block ➡️ WAS £66, NOW £33
MXEdge Lift ➡️ WAS £55, NOW £27.50

🔗 https://bit.ly/half-price-flash-sale

If you're in the UK/EU and want to see your order packed, none other than Mr Tom Randall himself is going to be LIVE STREAMING and packing orders straight from our warehouse! 📦

Watch on YouTube ➡️ youtube.com/
Watch on Instagram ➡️ instagram.com/LatticeTraining

(You can also watch in the USA, you just might be sleeping!)

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232 Woodbourn Road
Sheffield
S93LQ

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