How climbers get STRONG fingers (3 methods)
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- Опубликовано: 22 май 2024
- Timestamps:
0:00 Introduction
1:20 Energy system lesson
2:05 Hangboard
8:58 Spray wall
13:00 Campus board
17:32 How to implement each method yourself
Today we're taking a look at three ways of training for climbing, and specifically the three most commonly used methods for training finger strength.
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Nice video Emil! To add to the conversation I thought it might be interesting to add a note on campusing on boulders. You mention this could be a good way to introduce climbers to campusing before moving to the actual campus board, which we agree with. Lots of nice hold options to start with! We also think campusing on boulders is a great idea for world class athletes too. We've seen many elite climbers use footless bouldering sessions to great effect. Some V16 boulderers here in the UK very rarely use a campus board but do their campusing on system boards or woodies. The introduction on more complex movement and multidirectional holds makes it in many ways better than traditional campusing for these elite climbers. Keep up the good work Emil ✊
Heyo friends!
Very good input and I totally agree :-) Campusing never goes out of style.
i thought this would be just another finger strength video but you explained it in a way i havent seen before nice job!
What an awesome comment, thanks mate!
I agree !! Lots of questions to how I can implement this were answered in this video !!
Possibly the best thumbnail of any climbing video? 😛💪 EDIT: Psyched to see you discussing the trackability of all these modalities. I think that's a very under-analyzed, under-utilized aspect of so many climbers' training programs. Thanks for the great video!
-Emile
Haha double thanks for that! Also great to hear coming from you guys ;)
This was so informative and similtaneously highly motivating! Great structure btw, and thanks for explaining all of this so well :)
Thanks you so much for putting the work to produce this video! By far the best finger strength video I've seen yet. Detailed enough without getting in the rabbit hole of technicity and clear/easy to understand and relate to!
Lovely, detailed video! Thanks for putting in the time to document these training methods
Woah! One of my favourite videos on training so far. Love the going in depth and sharing the pros and cons + risk reward section. Informative and entertaining 😄
Nice timing Emil. Keep your work coming. It's really informative
Fantastic video Emil, thank you so much for taking the time and effort to put it out here in the world.
I really enjoyed the style you used to explain all the info. I think there's a perfect amount of detail for anyone of almost any level to get started and feel confident. Awesome job!! :)
Fast becoming the most informative and interesting climbing channel on the Tube. Good to see a mix up of new ideas and styles coming through. Up there with Magnus and Erik Horst.
Great video, I like the mix of recent videos! Nice mix of outdoor, indoor and training. Perfect follow-up to your last upload too. Thanks for the effort you put in your videos!
Aww thanks mate that's awesome to hear, I appreciate you saying so
Thanks for the great info Emil, learnt a lot even after doing lots of research into these different training methods before. Keep it up.
this is massive episode... the most competent and reliable I could find... thank You mate
Phenomenal analysis. Really enjoying the pros/cons lens.
That is exactly the videos I love: concise informative without sacrificing entertainment (which is definitely not easy while talking about training). Also might motivate me to finally start training more analytically and less randomly. Keep up the good work dude
This video was awesome. Thanks for sharing your great overview of finger strength and the methods to get better!
Great Job on the video Emil!! And that you are in my home gym showing these exersise is even more exiting. Keep it up.
Amazing video, so much info condensed in just 20 minutes. Great knowledge.
Thank you so much for this episode Emil!
I can nowmake choices regarding my finger training on a more informed basis!
Thank you for this video!! Very well made!
This was really good and informative, it really shows that you put a lot of effort in this video. Thank you 🙏🏻
Cool, well planned and animated video. Thanks dude
Cheers Emil - that was not only informative but so motivating that I actually started training on my board that hangs here since a year as decoration :)
Great Video! I think a combination of Max Hangs and snappy moves like on a Spraywall or Campusboard might be the way to go, not seeing them exclusively. Increasing your maximum finger flexor force in a controlled way with the hangs and then learning to access it as quickly as possible. Would be really interesting to see your maximum hangs and rate of force development tested in an assessment with the digital lattice rung :) keep it up :)
Great introduction to the ways/styles of training for climbers, even though I was aware of all of these things, it still helped to get a structured explanation!
Very well explained!
Awesome video, thanks for the very clear break down ☺️
Nice video man.
Really love your analysis.
Best video on finger strenght imho :)
This was a very helpful video, full of useful information. Thank you!
a seriously great video! well researched and a great take on finger strength training in all the YT world.
Thanks for your work. It's a great summary and helped me right away to think about my training! :)
Insanely motivating video. Perfectly condensed and everything🙏 God bless the man😁 I am temporarely injured, but I plan on starting a structured training approach right after full recovery.
What a fab video! Thanks so much for this and you fingerboard video, they are so good.
0:33 - one of the most impressive feats of physical achievement I’ve ever seen! After climbing for between 1 and 2 years and somewhat improving my finger strength, i can’t imagine how this could ever be possible!
Great video, many thanks for the effort!
Loved it Emil!
Great video! Very helpful and informative. Currently rehabing a pulley injury. Which is my first injury and a warning sign that I should train my fingers (according to my physio). Fingerboard has a always been intimidating for a beginner/intermediate climber like me. But now I see it’s just like a dumbbell , track it, know ur limit and it can be very safe. Also the info about contact strength is very interesting, I should include campus board in my training as well. Thanks a lot and keep up the good work!
Thanks for the video :) Would you be willing to make a video about journaling for climbing? It would be interesting to see how you write up your training plans, notes for specific climbs, or progress in general
great info, thank you Emil
I love that you incorporate Swedish vocabulary in here! Would love to hear more of it ☺️
Emil you legend, keep putting stuff up, love how informative this is and make more vids with Nikken too :P
This was great. Tying in several training tools that many of us use but don't really know how they relate is very useful. Some info on tracking/journaling and how to modify the training accordingly would also be useful.
Another fantastic video :)
Nice, stoked to implent these to my training in a controlled manner😇
great informative video man! really enjoyed it;)
Training tools are key! A nice hangboard will take you far! Great video
awesome explanations
That was a class, ty professor Emil
Thanks for the really well structured and the very understandable presentation in the video.
There's a further climbing orientated method which we called "system wall training". It´s the way of training Alex Huber for instance used before climbing "Om". It was invented in the early ´90s by a German Trainer called Rudi Klausner. It´s more precisely documented in a video called "Die Kraft im Klettern" from VHS times ...
It uses a symmetrical set up of the wall and includes basic climbing movements and positions. The intensity of the exercises can be controlled pretty exactly through using a wall with an adjustable angle.
It´s kind of old school, because of lacking the contact aspect of gripping. But it is as well a very useful method to combine climbing movement, strengthening the whole body and the training of different holding positions.
Great Video, thanks!
Thanks a lot for the tips, super clear and useful information! One small thing I saw from the video that might have minimal impact short term but "might" make a difference long term, you seem to be doing 4 seconds max hang instead of the min. 5s you recommended, and a 6/4 seconds repeaters instead of a 7/3, make sure to add that one extra second in, and hope you don't mind me pointing that out! Happy training and thanks again for the video!!
great video, learned a lot!
Great format! love this kind of video where you make structured education. It really helps beginners like myself! :)
greetings from Denmark
Cheeeers homie
Dude, thank you so so much for your content.
I'm new to bouldering though I've been a natural climber all my life- I've been climbing trees, houses, rocks, cliffs, town halls, and theater buildings for as long as I could remember.
So when I started bouldering it was quite shocking to see how far I had to go to build up the specific technique and strength to progress. At first, the progression was good and fast but since I hit my first plateau I've had to start thinking about moves more than just moving through moves - your videos give me a structured approach to my training and answer many of the unknowns before I even think about those aspects.
From me, a big round of applause and gratitude for all the effort and knowledge that you pour into these videos!
Cheers mate!
Hey mate! Thanks for the thoughtful comment. Wish you the best of luck with your progression and climbing, I’m 10-something years in and still loving every session!
Seriously awesome content. Thanks!!
Thanks a ton mate! Really appreciate this :-)
Great video. 👍🏻
thanks for all the super informative thoughts emil!
from my experience one other amazing pro of hangboarding is injury prevention. albeit, im not very strong and climbing V5/6 but I had a lot of issues with overworked tendons and always hit an injury point just as i was breaking a plateau which brought me back down. hangboarding strengthened my tendons a lot to raise that base of load that they could handle and over the last year i haven’t had any finger issues since. you have great points but also wanted to throw that pro in there too!
Totally agree, a very good point!
Good info, thank you!
Hi Emil. Thanks for sharing this content. It's really insightful and well explained.
I have one request. I'm interested in your thoughts about how often and how long should you train. Do you believe it's good to have rest days? I personally train every other day, because otherwise I feel too tired the second day and perform poorly. But maybe it's just that I'm training too hard and for too long.
Thanks!
Thank you, great vid
Thanks for the great content :)
Great content Emil! Impressive how concise you have been able to showcase your idea. I will start doing some campus latches and campussing on bigger holds. Thank you
Cheers mate. Hope the training goes well!
@@EmilAbrahamsson thank you good sir
Thanks so much!
Thanks for the good info
thanks to the youtube algorythm for recomending me this gem of a vid!! and thanks to you Emil for making it... idk if il be a frequent veiwer but this is an easy subscribe in my book.
The idea that hangboarding is an isometric exercise just revolutionized my training. I never thought of it that way. The most effective exercises are full extension or full muscle range of motion. It makes total sense. When I trained for a front lever, the only way I was able to get it was about a month of full motion front lever exercises that unlocked it for me. This was after about a year of unsuccessful isometric training. I can't wait to see my gains after incorporating forearm curls and more campusboarding into the mix.
great video!
Nice video!
Really cool and precise video!
As a 1 year climber I'm moving onto easy campus boarding sessions integrated in climbing sessions and probably fingerboard for warmup only after this, thanks.
And I'll note results!
✊
go very easy on the campus board :)
Hey Emil, I think it would be a gread addition to the video to come up with some sort of testing protocol on what your weakness is. Or add a link to a video. So one can find out what they are mainly lacking of when it comes to holding strength in the fingers (tendons), force generation ability (in the fingers, which is like contact strength) and force generation through the back muscles or forearms. Also maybe like a benchmark route on one of the boards to test wether you lack strength in some part or body tension.
As for me as an example, i have 80kg BW, can do a Pull up with max +50kg (62% BW) but only hang with +10kg (12% BW) from a 25mm edge for like 5s, but for like 30+s with BW. And also i can't full crimp and have a hard time staying in half crimp when using crimps/HB in general. Also when i pop of crimps when bouldering i always have the feeling like my finger tendons are giving in, like i never feels something in the forearm muscles. So i am wondering what would be the best approach to increase my finger strength, max hangs or pulling on ledges? And also it seems to me i am super bad at slopers because i can't generate enough friction trough generating force with my fingers. Also when deadlifting 140 kg for reps, grip is not an issue. So i am having a hard time understanding what my main lack of strength is in climbing (besides technique of course).
Super great video Emil! I would really like some demostration on how to note the progression and how to plan a training becouse I'm very lost on how to do it.
Alright, I'll see what I can get into my video planning! It's a good subject for sure 🙂
A great, insightful video that a lot of us can learn from - including you I guess. So, campus, brace yourself, here I come!
Very much enjoyed this video! But as an avid system boarder, I think an important aspect of trackability was missed. I agree that tracking progress between climbs can be difficult/arbitrary depending on the climb, but repeating boulders and logging their difficulty (not by grade but by how you feel on the wall) can be a very effective way of tracking your progress. For example, when I was first getting into moonboarding I would repeat climbs I had difficulty with (Hatha Yoga) and log how the holds felt as well as how hard it was to move between them. Keep on keeping on sloper daddy
Realy good video
Great video! How do you think this would be adapted for a teenager? I’m particularly curious about the system boards.
Thanks, I needed this video a lot!
Also it's surprising to me that you enjoy campus boarding more than board climbing
Can't deny the beast!
Super informative video. My biggest takeaway is I really need to log my progressions. Currently I just do everything by feel and I think it's starting to become more difficult to keep up with where I need to progress
Same for me! I just started training on the Moonboard regularly and logging which problems I have done. Guess using an app makes it quite easy
any advice for training with chronic finger joint pain? (years of having it)
btw: really nice and well put together video
Nice Video !
Great video. Campus can be used with feet on for entry level.
It’s just insane what you guys are capable of! 🔥
Very informative video and well structured too! I‘ll be coming back to this one once or twice to look stiff up :)
Also cool to see you in in my home gym :D did you happen to try some of the boulders too, I‘d be very curious to see you go on the light blue overhang problem ;)
Oh cheers mate, keep an eye out for the next video ;)
Unfortunately I didn't try the blue as it had a right heel and my knee as a bit effed 😕
@@EmilAbrahamsson bummer to hear that, get well soon
But looking forward to that vid then :)
Hi Emil,
i agree with mostly everything, but think you missed out on one important topic. During your Mesocycle, you would have different exercises working on your energy system, just like you explained. During a base, you might work on MaxPower and Endurance, but during a build block, literature usually guides you to power endurance (like campusing, campus bouldering). Would you say, that you select different exercises at different times of your training period?
I am a triathlete, thus i am used periodisation of a training year. I know, that climbing in somewhat different.
Due to your scientific approach to training, it would be amazing if you could shot a video about building up a training plan for an entire year. Based on the period you are at, which exercises are the most useful. How to choose working to resting periods, rests between sets an so on.
Anyways, great video.
I think one important thing to note is that just bouldering on boulder with hard holds will make you progress in finger strength, so just making sure that you try hard on boulders with small holds can be enough to progress. It's even more sport-specific than board climbing, because you will train all types of movement, but it's probably even more chaotic, because if you don't choose the right boulders to try, your finger strength will not progress as much.
That’s why I use those tools as a supplement to climbing and as a training tool. Because there is so much variety with bouldering holds you may change your style of climbing but you can always use the hang boards to add structure to the chaotic routine.
being able to carry your body weight is a genius metric for fitness though. They have a problem in bodybuilding where the people keep trying to get bigger. Creating a physical proportionality to fitness of how well you can carry your weight with your fingers is genius. I never knew beyond a certain point of sitting down or lying on my back lifting weights why I was doing it. This and power to weight in cycling, running, and rowing is genius.
This got me thinking about how climbers can have such different muscle development. Makes sense that climbers with bigger muscles probably climb more dynamically and pull through positions whilst climbers with more condensed muscles are more static.
Couple of max hang sets at the beginning of a climbing session. Thanks that seems doable
very nice video
great vid
Great video! I think one aspect for the pros/cons that you didn't consider is accessibility. Sure, system boards and campus boards are great tools to build fingerstrenght, but a lot of people either prefer doing fun climbing or don't have those instruments (or they don't have enough strenght to use them), while a hangboard not only is very accessible in the sense that anyone could use one, but also that you have it at home.
I wonder what would be the best approach for the average, non elite climber who doesn't have the time to train twice a day 5 times a week, considering that climbing is already a great tool for improving your overall fingerstrenght.
The best approach for your "average joe" who isn't insanely passionate about climbing and training is just bouldering on crimps. Pretty simple
Absolutely, accessibility becomes the most important factor. Almost everybody has a doorframe, after all :P
I think it'd be very interesting to see a structured study of how average climbers most easily would improve. It's a tricky subject!
If what you're aiming for is finger strength, you can get the gains of the spray wall and circumvent its lack of trackability by periodically measuring your progress ona hangboard instead.
A lot of interesting thoughts. Thumbs up for good videos in general. There are though nowadays a lot of studies about isometric training and the benefits of them. With other words, even bodybuilders can use isometrics to get into hypertrophy or if you want to build strength, isometrics are also very efficient, so with other words, finger curls vs hangboarding might not actually be of any difference in building a better "nyp". Board training is for sure helping with overall strength, but as stated, not really measurable if you don't measure the "results" later in others ways like max pull up weight and finger strength on a hangboard. I use max hangs as kind of a warm up and climb on a board for training.. outdoor climbing is where i get my technique schooling. I think these are three different ways of training in general, and one should know what one needs to train and how to use them properly. Everything depends a lot on what's the level of the climber and what is the target. Keep up your good work 👍
Cheers mate, appreciate the feedback. I'll have to expand my research a bit then, my knowledge from mostly talking to experts in powerlifting and reading articles in the past has been that eccentric loads will usually provide up to 70% more muscle strength than isometrics and that it's within a 15degree ROM that you can strengthen the muscle from isometrics. But again, these subjects seem to change and expand every year so I'm completely open to just not being read up on the latest research!
@@EmilAbrahamsson Yes, this is actually very true. The "new" studies showing good results in isometrics are very fresh indeed! Some articles I have read through claimes best isometric benefits comes from doing isometrics with the targeted muscle closer to it's full length, and isometrics also seems according to some studies work best on the muscles on the shorter side, meaning isometric training seems to have a better effect on the biceps than on the triceps for example. But for every study I'm convinced you can find a study claiming the opposite... 😂
Damn thats the Kraftreaktor in Lenzburg! Thats my homegym and its awsome :D
Thanks for the video! I've been waiting a while for a video like this. From your video I got that two ways to de-risk system board training would be to (1) using personal benchmarks to check in each session and (2) being careful with volume. Do you have any additional suggestions on how to de-risk system board training?
I'd record myself if I were you, and study what looks "solid" and what doesn't, as well as really focus on how you're holding the holds. A quick example is from something which happened with me and Cordi the other day. She climbed a 7A that had a very very incut hold, and she has a fairly injured finger with the hand that used that hold. It all went well, but when she climbed it she said she was happy she managed to grab the incut hold completely openhanded, but when I showed her the video of it she realised she was holding it with the most fully ultra crimped position ever existed. The point being, sometimes you grab holds differently from what you "feel", and it's important to take note of that!
@@EmilAbrahamsson Hm that's interesting! Thanks for your response. I'll definitely try to film myself more.
One final question - when training finger strength on system boards, would you recommend going for smaller moves vs bigger moves? Smaller moves seems intuitively less risky with almost as much benefit, but just wanted to double-check with your experience.
@@rhezabudiono2385 I would think that the downside of doing smaller moves only is that you will not learn how to do big moves (so generating momentum, keeping body tension during the move, etc.).
@@miguelgazquez5717 Good point. I'm thinking maybe big moves on big holds, small moves on small holds? I guess still less reward for less risk.
@@rhezabudiono2385 I mean, I assume doing big moves on small holds is harder, so maybe if you are able to do it it means the holds are not that small for you ? Idk. The most important things stay to be cautious and to rest enough, whatever you decide doing.
What's your opinion on pinch block training as a tool for stronger fingers? As it should be as applicable as a hangboard is?
Great informative video. A bit biased toward the campus board xD
Learned a lot! Been climbing for about a year now and just recently climbed my first v8/9, I feel like i'm not progressing as fast but have quickly realized that climbing is logistic growth and not linear. Very helpful to see what training tools help your fingers adapt in certain ways and it's now much easier to connect that to where I feel I can grow. I think another pro of hangboarding that is not so much developed through more powerful anaerobic training methods such as campusing or board climbing is the ability it gives you to rest on the holds that are not so good or in a position where your muscles are still in a locked off/contracted position therefore being fatigued. The example of training a pull up with an isometric body position explained this very well I think. Last video with stefano emphasized this a lot about how you can put him on a micro edge and bad crimps and he finds a way to rest due to such a high aerobic capacity instead of just draining his power and trying to scramble up to a better hold. That was at least my interpretation and I still have a lot to learn so videos like this are great. Also recently strained my A2 pulley😕, any tips?
Blood flow is important for recovery, so for most strains you'll wanna let it recover for a few days and then find something that allows you to continuously get the blood flowing. No hangs, finger rings, finger movement in general are all decent ways to work with it. But in the end, seek out a professional if it doesn't get better!
Hey Emil,
How did you like Kraftreaktor in Switzerland? I see your campus videos are from there ;)
Great video as always!
It was a great time thanks! Next video is of some bouldering in the gym :-)
Thanks for the video bro I know you didn’t add this one but I feel like people forget climbing outside is 5 out of 5 on the risk scale and probably a 4/5 on the reward. I’ve met strong climbers who’ve even hurt themselves on v2’s outside ha