STRENGTH TRAINING
Finger strength is the most critical quality in climbing, and all other skills derive from it. Finger strength should be trained regularly to maintain slow but steady progress. Fortunately, there exist many training protocols that are a surefire way to get you that iron claw you always craved!
Eric Hörst’s “7-53” finger strength hangboard routine
The Maximum Weight “7-53” protocol is a highly effective strength training method developed by Eric Hörst as something in between the classic 7/3 Repeaters protocol and Eva López’s MaxHangs. This highly time efficient protocol is the middle ground between strength and strength endurance training, and it is recommended for intermediate and advanced climbers. With this method, Eric progressed from 22.5 kg to 41 kg added weight on a 14 mm edge and it’s his favorite hangboard protocol!
