Finger Training You Can Do Every Day! Learn a "Protective Training" Protocol for Rock Climbers

*** This is a slightly revised version of a video I published here in 2019...describing a simple, but extremely beneficial 6-minute finger training "protective" protocol that you can do every day! ***

LEARN MORE about the research and training/nutritional intervention details here: https://physivantage.com/blogs/news/advanced-climbing-training-for-stronger-healthier-tendons

Climbing is hard on the finger flexor tendons and pulleys (A2 and such). If you climb and/or train frequently at a rigorous level, then there's a good chance you've experienced finger pain and perhaps even an overuse and acute injury. So, what can you do to reduce your risk of these pesky finger injuries?

New research has revealed a coupled training-nutritional intervention that can increase tendon strength and health. Based on this research, I have developed a simple 6-minute "protective" finger training protocol that will nourish and strengthen your finger flexor tendons and annular pulleys. Think of this brief training session as “prehab”—because it will enhance collagen synthesis in your tendons and ligaments…and, thus, improve the health and strength of these important structures.

Best of all, this is one climbing exercise that you can do almost daily! Of course, intensive hangboard training protocols must be limited to just a few days per week—they are hard on the muscles, nervous system, and connective tissues and, if you do too much, there’s a good chance you’ll end up injured. But this brief moderate-intensity protective protocol can be utilized daily, either as a rest day "prehab" session or as part of your warm-up routine before your main climbing/training of the day.

Skeptics and naysayers might not believe in scientific research (their loss!), but there's growing evidence that this coupled training-nutrition intervention WORKS, if you apply it correctly. Research has shown that pre-workout consumption of vitamin C-enriched hydrolyzed collagen is the lynchpin of this protective training...that leads to a doubling of collagen synthesis in connective tissues that you target with mechanical loading (~60 minutes after consuming the collagen peptides). The science is fascinating! You can learn more at: https://physivantage.com/blogs/news/advanced-training-protocol-for-stronger-healthier-tendons

*** Six-Minute Protective Protocol Details***

#1. 30 seconds of finger rolls (or squeeze donut) with a moderate load.
#2. 30 seconds of finger extensions with a Powerfingers (or similar)
#3. 1 minute of 10"/5" Repeaters (i.e. four 10-second hangs) on large to medium-sized holds using open hand, open crimp, or half-crimp (if uninjured) grip positions.
#4. Repeat Steps #1 through #3 two more times--this makes for an effective 6-minutes of non-fatiguing loading. (Do not let your finger exercise escalate into anything more stressful or voluminous than what's described here.)

SUBSCRIBE to the Training4Climbing channel and click the "bell" for notification of new video releases!

Видео Finger Training You Can Do Every Day! Learn a "Protective Training" Protocol for Rock Climbers канала Training4climbing