Finger Rehab Return - Performance

**Performance program for finger rehab returns (Returning to previous level)** Returning from pulley injury? Progressive loading protocol to safely rebuild finger strength and confidence Peak performance period for projects and redpoint attempts. Minimal volume, maximum quality. This 4-week mesocycle follows the Carlos V3 3+1 pattern: three progressive loading weeks followed by a deload week. ## Program Details **Training Frequency**: 2 sessions/week **Session Duration**: 60 minutes **Weekly Volume**: ~163 moves at full (100%) volume — each week below scales this target ## Week 1 — Introduction (80% volume) *Learn the exercises, establish movement patterns, dial intensity.* **Weekly volume target**: ~130 moves (80% of full volume). Start at the **bottom end** of each prescribed set/rep range while you learn the exercises and dial in the intensities. ### Monday **Warm Up** - 15-20min easy climbing - Intensity: 40% - Duration: 15-20 min **SB Sets (V3)** - 2-3 X 3-4 X 4-6 move : 2min / 4min - Intensity: 90% - Duration: 30-50 min **Push-ups (V3)** - 3 X 12-15 reps : 90s - Intensity: 50% - Duration: 5-10 min **Triceps Curls (TRX) (V3)** - 3 X 12 reps : 90s - Intensity: 45% - Duration: 5-8 min **Bench Press (V3)** - 3 X 10 reps : 90s - Intensity: 55% - Duration: 5-10 min ### Thursday **Warm Up** - 15-20min easy climbing - Intensity: 40% - Duration: 15-20 min **SB Sets (V3)** - 2-3 X 3-4 X 4-6 move : 2min / 4min - Intensity: 90% - Duration: 30-50 min **Biceps Curls (TRX) (V3)** - 3 X 12 reps : 90s - Intensity: 45% - Duration: 5-8 min **Triceps Curls (TRX) (V3)** - 3 X 12 reps : 90s - Intensity: 45% - Duration: 5-8 min **Front Butterfly (TRX) (V3)** - 3 X 12 reps : 90s - Intensity: 45% - Duration: 5-8 min **Rest**: Sunday, Tuesday, Wednesday, Friday, Saturday ## Week 2 — Build (100% volume) *Full prescribed volume.* **Weekly volume target**: ~163 moves. Repeat the Week 1 sessions (Monday, Thursday) — same exercises, same intensities — now at the **full prescribed volume**: use the complete set/rep ranges exactly as written above. ## Week 3 — Peak (110% volume) *Increase volume or intensity.* **Weekly volume target**: ~179 moves (+10% over Week 2). Same sessions (Monday, Thursday), same exercises and intensities as Week 1. Push volume to the **top end** of each prescribed set/rep range to add roughly 10% over Week 2. Warm-up stays unscaled. ## Week 4 — Deload (60% volume) *Reduce volume, maintain intensity, recover.* **Weekly volume target**: ~98 moves (deload). Deload week. Same sessions (Monday, Thursday) at the **same intensities**, but cut total volume to ~60%: drop to the **bottom end** of each set/rep range and finish each session early. Recovery is the goal — do not add work. Warm-up stays unscaled. ## Key Principles - Follow CNS-demand ordering: HIGH → MEDIUM → LOW within each session - Maintain proper rest periods between sets and exercises - Volume follows the 3+1 week pattern (80% → 100% → 110% → 60%) - Listen to your body and adjust if experiencing pain or excessive fatigue --- *Generated and validated by the ClimbClaw training engine (Carlos V3 methodology).*