Lattice Training

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

You’ve been told wrong about stretching…

James () sent Spartiate Direct - Assis (8B / V13), one of the hardest boulders on Reunion Island 🤯

What was epic wasnt just the send, it's the detail. In his own words
💭"a little change of body position here... a slightly more efficient hand sequence there." and that's the whole game 💪

He couldn't even do the crux move in isolation at first, which wasn't a strength problem, but a positioning problem. A few tweaks later, he's standing on top having linked it from the floor.

This is exactly why we don't believe in one size fits all training. A slight shift in body position can mean you're suddenly loading a completely different muscle group, or unlocking a move your body genuinely wasn't ready for yet. The more detail you give us about your climbing, your goals, your body, the more precisely we can build a plan around it.

Want training that adapts to you the way James adapted to this boulder?
Try a LatticePlan 🔗 https://bit.ly/4gA5crM

PSA: This time everything knows about endurance training 🥵

📌 Running
📌 Pacing
📌 Types of endurance training
📌 Individual training response
📌 Skill and efficiency
📌 Routes, circuit boards, bouldering walls or fingerboards?
📌 Resting
📌 Frequency of training
📌 Critical force testing

It's hard to distill down all the things that really matter when it comes to endurance training... but these are the 'big hitters' when it comes to what you should be paying attention to.

If your ankles or calves are tight, you might find it difficult to drop your heels when you're smearing on slab 👣

Reduced dorsiflexion will limit you in many aspects of climbing, especially with moves that are dependent on foot friction.

Here are some exercises that can help you increase your ankle’s range of motion:

1️⃣ Upper Calf Stretch - Use an object to raise the ball of your foot above your heel. Bend the other leg forward for a deeper stretch.

2️⃣ Fisherman Squat - In a seated position, use a weight placed on your knee to encourage a stretch in your Achilles’ tendon. A dynamic variation will build more calf strength at the same time.

3️⃣ Heel Raises - Stand on a ledge with the balls of your feet, heels hanging over the edge. Slowly raise both heels up then back down. This will loosen up tight calves and improve calf strength.

Who knows, these exercises could make you into a slab-fanatic if you integrate these into your regular warm-up or training routine.

Don’t forget to save this post for future reference! 📥

Lattice athlete, Caro Ciavaldini (), sends ANOTHER 8A, 'Clingon' in Rocklands 🔥

Session one, she couldn't do the moves, but by her second session the sequence cracked (and it's brutal!). The send came on the third session.

Three sessions, wildly different conditions (freezing cold to +25°C).
💬 "The more I boulder, the more it's a mystery to me!"

Listen close and you'll catch what real life sounds like for this incredible duo, the kids chatting away on the mats, completely unfazed, while Mum locks in for another 8A.

That's the training insight worth sharing: climbing doesn't have to be quiet or perfect conditions to be world class 🙌

Want a climbing plan that adapts to your life? Check out more through the link in our bio 📲

Aidan Roberts' Flexibility Routine 🤸

Aidan's ability to pull into the wall is one of his biggest strengths, but it's not just down to technique or strength. His exceptional flexibility gives him access to stronger positions and more efficient movement on the wall.

To build his flexibility, he did this routine twice a week:
• Weighted Pancake
• Weighted Single Leg Good Morning
• Cossack Squat
Beginning with easier, unweighted variations before progressively adding load.

Once he'd developed the range of motion, he switched to a simple maintenance routine every other day:
• Butterfly pose
• Unweighted pancake
• QL twist
• Frog pose
• Supine pigeon
Holding each for 30 seconds, and moving through the exercises 3 times as a circuit.