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Arguing about the merits of specific isometric finger strength protocols is a prime example of not seeing the forest for the trees. We brand a
certain program as superior for this or perfect for that, but the biggest part of progress is doing it over long enough periods to see a relatively
permanent change in strength potential. With this in mind, the right method is to do max hangs and repeaters and on-the-minute hangs…but to
switch between them at a regular enough interval that you continue to progress.
This plan is a different take on loading, and is a good option for climbers who have lots of experience on the board. It is a bit more complicated
than straight sets or repeaters, so if you haven’t trained those programs yet, start there.
Medium Pocket – Second Pair (https://youtu.be/AXpyWz5VqZM) 90 degree elbow, 2 hands: 5 second hang, 25 seconds rest.
Pinch Block (https://youtu.be/uAqjRGz2qTc) – Narrow Pinch, Straight Arm, 1 hand: 10 second hang, 20 seconds rest.
Spring-loaded Gripper (https://youtu.be/RMeZcMtI7OY) – 5-8 reps each side (if you can do 8, you need a heavier gripper), rest as needed.
Session B:
Large Crimp – 90 degree elbow, 1 hand: 5 second hang, 25 seconds rest.
Small Pocket – First Pair (https://youtu.be/a4eU6Vqk1gU), straight arm, 2 hands: 5 second hang, 25 seconds rest.
Each session follows the same format, but the volumes change. These can be done circuit-style, but most climbers in a commercial gym will
have better luck with straight sets. The timing can be adjusted a bit to suit your own preferences, but this is designed to be a strength and
hypertrophy session, and thus your rest needs to be limited.
Once you have the session formats down, you then can place them in the high-low-medium framework:
Exercise Duration Approximate Total Elapsed Time (with rests between exercises)
This plan is appropriate 1-2 days per week in-season, or 3-4 days per week off-season. Perform this for 3 or 4 cycles, then switch out to
another plan or switch grips and start over at an easier intensity.
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