Most climbers design finger-training plans around motivation, not physiology.
They increase load too fast, change grips too often, or add volume randomly — all of which ignore how tendons actually adapt.
A good 4-week progression is simple:
start stable, build volume, increase intensity slowly, and let the tendon remodel.
This article shows exactly how to structure those four weeks.
1. The logic of a 4-week progression
A tendon needs:
- consistency to lock in baseline capacity
- volume to trigger remodeling
- mildly increasing intensity to drive adaptation
- stability in grip angle, load, and session pattern
Four weeks is enough time to:
- build a stable loading pattern
- strengthen collagen structure
- smooth out inconsistencies
- prepare for a heavier block later
The goal is not to “get stronger fast.”
The goal is to build a tendon that can handle future intensity safely.
2. Week 1 — Establish the baseline
Week 1 is not “training hard.”
It is training correctly.
Your goals:
- find a repeatable starting load
- stabilize your PIP/DIP angles
- confirm the grip you will use for the block
- test your 3-rep pattern each session
What it should feel like:
- mild fatigue
- zero sharpness
- stable reps
- predictable performance
If anything collapses → the load is too high.
Drop 2.5–5% and continue.
Baseline week = the foundation.
3. Week 2 — Build volume at stable intensity
Once the baseline is stable, you can expand it.
Your goal:
- repeat the same load from week 1
- increase total volume, not intensity
Volume can mean:
- more total hangs
- additional sets
- slightly longer holds
- an extra session if recovery is good
What to look for:
- rep patterns stay stable
- no angle drift
- next-day feel remains predictable
If reps degrade or angles drift → reduce volume, not intensity.
Week 2 is about teaching the tendon the pattern.
4. Week 3 — Introduce controlled intensity increase
Intensity increases must be tiny — usually 2–5%, not more.
Your goal:
- increase load just enough to create a new stimulus
- keep volume the same or slightly lower
- ensure repeatability stays acceptable
What changes:
- reps will feel slightly heavier
- fatigue will arrive sooner
- but angles should remain stable
Signs the increase is too much:
- rep 2 collapses
- DIP unrolls
- sharp fatigue replaces smooth fatigue
If that happens → back off instantly.
Week 3 is the pivot where adaptation becomes visible.
5. Week 4 — Consolidate, don’t chase PRs
Most climbers make this mistake:
They treat week 4 as “max week.”
Wrong.
Week 4 is where the tendon locks in the improvements from weeks 1–3.
Your goal:
- repeat the new intensity
- maintain consistent volume
- stabilize the pattern
- do not increase load again
This week determines:
- whether you can progress safely next block
- whether the tendon actually adapted
- whether your baseline is now higher
If week 4 feels stable → you are ready to progress next block.
If week 4 feels volatile → the block was too aggressive.
6. How to know the progression worked
You should see:
- stable rep patterns
- smoother fatigue
- less angle drift
- consistent performance across sessions
- slightly higher force at equal perceived effort
If instead you see:
- sharp soreness
- angle instability
- big session-to-session swings
…then intensity increased too soon.
The block still “worked,” but it wasn’t optimal.
Putting it all together
A proper 4-week progression looks like:
Week 1: Find repeatable starting load
Week 2: Build volume on stable intensity
Week 3: Increase intensity slightly
Week 4: Consolidate at new intensity
This respects:
- tendon timelines
- collagen remodeling
- angle stability
- predictable fatigue patterns
- safe progression principles
It’s simple — but not easy.
Simplicity is why it works.
What comes next
Now that you can structure a basic 4-week block, the next Application topics go deeper into executing it well:
Next article (Application #2):
How to Progress Load Without Overloading the Tendon
— the rules for safe intensity increases
— how small increases affect tendon stress
— when to increase vs. when to hold
— how to detect micro-overload signals early
This completes the core Application skills.