ARC Builder — Long Blocks

Full session

1. 1. Warm-up (10 min) Pulse-raiser plus 2 easy routes or 5 min of gentle traversing.
2. 2. ARC blocks — 2 × 20 min continuous Autobelay, traverse wall, or up-downclimb linked routes without stopping. Effort stays at 'light pump that never grows' — if the pump builds, step down a grade or onto bigger holds mid-block rather than stopping. Rest 8-10 min between blocks.
3. 3. Climb like it matters Long blocks rot into sloppy movement if you let them. Hold a technique standard: quiet feet, straight arms between moves, planned rests every few meters where you shake and breathe.
4. 4. Progression Add 2-3 min per block across sessions before adding difficulty. The capillarity adaptation this trains is slow and deep — weeks in, routes simply stop feeling pumpy at grades that used to bite.