Climbing fingers are precious. Pulley injuries are your #1 risk. Three gates before each finger session.
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Active finger pain = stopPain at any joint (3/10+) right now means do not train fingers today. Finger tendons follow a 48-hour rule: never consecutive days.
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Max 3 finger sessions per weekWeek rest days matter. Never do intensive finger work 4 days straight. Pulleys adapt slowly. Deload every 4th week.
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Track irritability: 0-2 = train, 3 = reduce volume, 4+ = restIrritability = swelling, stiffness, pain that doesn't settle after warmup. This is your early warning system.
History: No prior climbing = start Week 1 with dead hangs only. 8+ weeks post-injury minimum before returning to hangboard.