The Struggle Climbing Show Weekend Warrior: A Protocol that Added More than 40lbs of Strength PER HAND in About a Year
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May 14, 2025 In this engaging discussion, Aaron Townsley, a dedicated climber and community advocate with the Bighorn Climbers Coalition, reveals his transformative finger training protocol. He shares how he achieved over 40 pounds of strength per hand in just a year. Listeners will learn about intentional training techniques, the importance of grip work, and innovative methods to overcome setbacks. Aaron emphasizes the significance of structured training and progressive loading, inspiring weekend warriors to elevate their climbing game and enhance their performance.
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Massive Finger Strength Gains
- Aaron Townsley gained nearly 49 pounds per hand in finger strength over 15 months using his protocol.
- This was despite having wrist surgery during that time, which limited training for several months.
Recruitment Pulls Yield Quick Gains
- Aaron started with recruitment pulls, isolated finger curls at near max effort, once a week after warmups.
- He gained 20-25 pounds quickly, indicating effectiveness of focused, maximal finger flexor efforts.
Protocol for Recruitment Pulls
- Perform 3 sets of 3 max effort recruitment pulls, each lasting 3-5 seconds, with short rests in between.
- Do this low-volume, high-intensity exercise once or twice a week after warmup for strength gains.