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Brief Infos

There are many different ways to exercise your finger flexor muscles. Training with TURNTILLBURN applies the principle of rolling in and out against your total or partial body weight. Depending on the weight applied or added the intensity of exercising differs greatly. This allows training for muscle hypertrophy, maximum strength or endurance. TURNTILLBURN also gives you the choice of exercising eccentrically, concentrically, applying a combination of both, or even statically!

Instructions and Tips for Finger Flexor Exercises with TURNTILLBURN

Assembly: The device is mounted at a height of 10 to 20 cm above your head and is attached to a chin-up bar, a beam or to the wall above a doorframe. An 8 mm rope may be either passed directly through the eye or through a carabiner, hung by the eye. There should be a minimum of 20 cm clearance between TURNTILLBURN and the wall or bar. The ropes should run parallel to each other. The eye of TURNTILLBURN must not be directly attached (see illustrations).

Safety: Never exercise without appropriate padding! Check the fastening system regularly. TURNTILLBURN must be mounted in a dry and warm place, suitable for exercising. Clean TURNTILLBURN with a dry cloth - never let the device get in contact with water or chemicals! Do not try to open the bolts. A one year warranty applies for material defects. The company assumes no liability for accidents caused by TURNTILLBURN.

Determination of personal hypertrophy training intensity: Hang from TURNTILLBURN with both hands and arms extended. As your fingers roll in and out alternately, apply as much body weight as to enable you to do 10 repetitions. Place your feet in front of you on the floor or on a chair to allow you to apply the desired weight in increments. For more accuracy and feedback, use a scale underneath your feet. If your muscles do not get tired after 10 repetitions, with your full body weight hanging free, you might require additional weight in order to achieve optimum training intensity.

Hypertrophy Training: Exercise 1 - 3 times a week. Do 10 repetitions of alternate rolling in and out movements with your fingers (= 1 series). Rest 3 - 6 minutes between series and complete a total of 4 - 8 series. As you exercise, your muscle strength increases. In order to achieve best training intensity, your weight should be increased proportionally. Hypertrophy training is completed after 6 - 8 weeks.

Training for Maximum Strength: After completing hypertrophy training, exercising for maximum strength further increases your power considerably. Exercise 1 - 3 times a week. Increase the weight so that you are able to do 1 - 3 repetitions. To avoid excessive additional weight, alternate exercising with one hand only. Rest 3 - 5 minutes between series and complete a total of 4 - 6 series. This kind of training may be done successfully for 2 - 3 weeks.

Endurance Training: After having finished Maximum Strength Training, endurance training will considerably increase your aerobic capacity. This is the most important FACTOR for performance rock climbers. Exercise 1- 3 times a week. As you exercise, perform 30 - 100 alternate rolling in and out movements, applying low weight. Rest 4 - 6 minutes between series and complete a total of 3 - 5 series. This kind of training may be done for another 2 - 3 weeks. After completing this training section, you have reached your personal peak performance. This will, however, only last for 1 - 3 weeks. Thereafter, performance diminishes while your body and tissue recover.

Recovery Period: While you decrease the intensity of your training considerably or even leave it out completely for 2 - 4 weeks, your body and tissue regenerate. This will prevent injury and overuse syndromes.

For effective and sound training with lots of fun, train on TURNTILLBURN and enjoy increased climbing pleasures!

Alexander Schneider and Andreas Schweizer