FINGERS + | Proven Plan

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.