Welcome to the crew.

You just joined a program built for athletes who refuse to be the weak link in their own chain. Whether you're pulling on crimps or controlling wrists in the clinch, the next 12 weeks will change what your hands are capable of.

Here's how to get started:

1. Start the course — "Rock Climbing Grip Strength Progressions" is your roadmap. Begin with Chapter 1 and don't skip the baseline tests. You need those numbers to track your progress.

1. Join the Training Community chat — Post your baseline numbers, ask questions, share wins. This isn't a spectator sport.

1. Follow Coach Updates — I'll post programming updates, technique tips, and answers to common questions in the content feed.

Equipment you'll need:

• A hangboard (portable or mounted)

• A pull-up bar

• A pinch block or weight plate for pinch training

• Resistance bands for warm-ups and antagonist work

• A grip dynamometer (optional but recommended for tracking)

One rule: Don't skip the warm-up protocol. Ever. Your fingers don't get a second chance with pulley injuries.

Let's get to work.

— Coach

Most grip injuries happen because athletes skip the warm-up and go straight to loading cold tendons. Here's the exact protocol I use with every athlete before any grip session.

Total time: 5 minutes. No equipment needed for the first 3 minutes.

Minutes 0–1: Blood Flow

• 30 seconds of rapid finger opens and closes (full extension to full fist)

• 30 seconds of wrist circles (both directions)

Minutes 1–2: Tendon Glides

• Tabletop → Fist → Hook → Straight fist → Full extension — cycle through all 5 positions slowly

• 10 reps each hand

• This moves every tendon through its full range and gets synovial fluid moving through the pulleys

Minutes 2–3: Wrist Loading

• 20 seconds of prayer stretches (press palms together, push down)

• 20 seconds of reverse prayer (backs of hands together, push up)

• 20 seconds of finger-tip push-ups on a wall (or floor if you can handle it)

Minutes 3–4: Light Hangs (need a bar or edge)

• 4 x 5-second dead hangs on a large edge or pull-up bar

• Open hand, completely relaxed shoulders

• Rest 10 seconds between hangs

Minutes 4–5: Position Priming

• 3 x 5-second half-crimp hangs (bodyweight, large edge)

• 3 x 5-second open-hand hangs on a slightly smaller edge

• This primes the specific positions you'll train

Why This Matters

The A2 and A4 pulleys in your fingers are the most commonly injured structures in climbing. In grappling, the flexor tendons take enormous sudden loads during grip fighting. Both are avascular tissues — they get minimal blood supply and heal slowly.

A proper warm-up increases tendon compliance by up to 20% and significantly reduces injury risk. Five minutes now saves you months on the sideline.

If you want the full 12-week grip strength program built specifically for climbers and MMA athletes, check out Grip Strength Mastery above. 👆

Most grip injuries happen because athletes skip the warm-up and go straight to loading cold tendons. Here's the exact protocol I use with every athlete before any grip session.

Total time: 5 minutes. No equipment needed for the first 3 minutes.

Minutes 0–1: Blood Flow

• 30 seconds of rapid finger opens and closes (full extension to full fist)

• 30 seconds of wrist circles (both directions)

Minutes 1–2: Tendon Glides

• Tabletop → Fist → Hook → Straight fist → Full extension — cycle through all 5 positions slowly

• 10 reps each hand

• This moves every tendon through its full range and gets synovial fluid moving through the pulleys

Minutes 2–3: Wrist Loading

• 20 seconds of prayer stretches (press palms together, push down)

• 20 seconds of reverse prayer (backs of hands together, push up)

• 20 seconds of finger-tip push-ups on a wall (or floor if you can handle it)

Minutes 3–4: Light Hangs (need a bar or edge)

• 4 x 5-second dead hangs on a large edge or pull-up bar

• Open hand, completely relaxed shoulders

• Rest 10 seconds between hangs

Minutes 4–5: Position Priming

• 3 x 5-second half-crimp hangs (bodyweight, large edge)

• 3 x 5-second open-hand hangs on a slightly smaller edge

• This primes the specific positions you'll train

Why This Matters

The A2 and A4 pulleys in your fingers are the most commonly injured structures in climbing. In grappling, the flexor tendons take enormous sudden loads during grip fighting. Both are avascular tissues — they get minimal blood supply and heal slowly.

A proper warm-up increases tendon compliance by up to 20% and significantly reduces injury risk. Five minutes now saves you months on the sideline.

If you want the full 12-week grip strength program built specifically for climbers and MMA athletes, check out Grip Strength Mastery above. 👆

Most grip injuries happen because athletes skip the warm-up and go straight to loading cold tendons. Here's the exact protocol I use with every athlete before any grip session.

Total time: 5 minutes. No equipment needed for the first 3 minutes.

Minutes 0–1: Blood Flow

• 30 seconds of rapid finger opens and closes (full extension to full fist)

• 30 seconds of wrist circles (both directions)

Minutes 1–2: Tendon Glides

• Tabletop → Fist → Hook → Straight fist → Full extension — cycle through all 5 positions slowly

• 10 reps each hand

• This moves every tendon through its full range and gets synovial fluid moving through the pulleys

Minutes 2–3: Wrist Loading

• 20 seconds of prayer stretches (press palms together, push down)

• 20 seconds of reverse prayer (backs of hands together, push up)

• 20 seconds of finger-tip push-ups on a wall (or floor if you can handle it)

Minutes 3–4: Light Hangs (need a bar or edge)

• 4 x 5-second dead hangs on a large edge or pull-up bar

• Open hand, completely relaxed shoulders

• Rest 10 seconds between hangs

Minutes 4–5: Position Priming

• 3 x 5-second half-crimp hangs (bodyweight, large edge)

• 3 x 5-second open-hand hangs on a slightly smaller edge

• This primes the specific positions you'll train

Why This Matters

The A2 and A4 pulleys in your fingers are the most commonly injured structures in climbing. In grappling, the flexor tendons take enormous sudden loads during grip fighting. Both are avascular tissues — they get minimal blood supply and heal slowly.

A proper warm-up increases tendon compliance by up to 20% and significantly reduces injury risk. Five minutes now saves you months on the sideline.

If you want the full 12-week grip strength program built specifically for climbers and MMA athletes, check out Grip Strength Mastery above. 👆