FINGERS +
For all levels of climber, focused on finger strength and climbing specific body strength (pulling and hips) using your choice of strength training implements - or even bodyweight only. Includes access to coach-moderated group chat. Click for more info.
**1-on-1 coaching not available for this program.
FINGERS + is a 12 week training plan written to adjust to any level climber, and focuses on what our data and experience says is most important for climbers: finger strength, pulling strength, and hips.
This program is a perfect fit for those who are training at home with limited equipment, or those who have identified that finger and/or pulling strength are their main limitations. It can be completed as a supplement to regular climbing or while you don’t have access to climbing.
While there is no 1:1 coaching option for this program, you do have the option to be added to a coach moderated, in-app group chat for other climbers using Proven Plans.
You will need access to a hangboard or no-hang device, weights (or anything weighted - water jugs can suffice in a pinch), and a way to attach that weight to you.
During this training plan you'll go through 2 distinct phases separated by a Deload Week.
1 Intro Week, in which you’ll get initial measurements, prep for the sessions, and learn your way around the app.
5 weeks of Strength + Density work to build a solid base on which to stack more specific qualities that you'll need for hard climbing.
1 Deload Week, which is a low volume week designed to allow for some recovery and adaptation, as well as remeasures and prepping for the next phase.
5 weeks of Power + Velocity, qualities that when improved can be easily translated to climbing.
1 Final Deload Week.
This plan suggests 3-5 days per week, anywhere from 30 minutes to 1.5 hours per workout depending on how you stack the sessions. Less can be effective if your schedule is tight.