Protocol Library → Preparation & Movement Protocols → Preparation Protocol

Preparation Protocol

Pre-Climbing Routine

Purpose

Prepare the body for climbing through activation, coordination, and controlled finger loading

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When

Before every climbing session

Structure

1. General Warm-Up (2–3 min)

Light cardio (e.g. marching in place, Mountain Climbers)
Elbow and wrist mobility:

2. Finger recruitment (choose one)

Option A — AC-FSR

1 × 8 @ 60% PL
1 × 8 @ 70% PL
1–2 × 5 @ 80% PL

Option B — Max Hangs

1 × 10 sec @ 60% MVC-10
1 × 10 sec @ 70% MVC-10
2 × 10 sec @ 75–85% MVC-10

2a. If managing finger irritation (replace above):

Tindeq Controlled Isometrics

3 × 6 s @ ~30% (rest 30–45 s)
2 × 6 s @ ~40% (rest 45–60 s)
4–5 × 1 (10–12 s) @ 40–50% PL

Use this instead of Option A/B if:

finger pain, sensitivity, or recent flare-up
returning after time off due to finger issue

Focus on smooth force build-up, no sudden loading. Rule: no pain during, no increase in sensitivity the next day

3. Shoulder & Scapular Activation (3–4 min)

4. Integration

Clock Feet (preferred if wall available)
Alternative (outdoor / home / no wall access): Scapular Pull-ups

Key cues

Movement remains controlled and deliberate
No excessive fatigue before climbing
Breathing remains calm throughout
Focus on quality of movement, not intensity

Dosage

Perform once before each climbing session

Important

Do not rush — maintain control in each phase
Adjust intensity based on the main session goal
The goal is preparation, not fatigue