Lattice Training

Climbing hammers the finger flexors and leaves the extensors, wrists and shoulders behind. That imbalance drives a lot of elbow and wrist pain.

Ten minutes of band, roller or ring work twice a week keeps things even.

Two short sessions a week suits most climbers, with a rest day between and never back to back. Finger tissue adapts slowly, and training more often mostly adds injury risk without much extra gain.

Boards and bands work with bodyweight or band assistance. Lifting blocks and rollers are built to be loaded, so you'll also want a Lifting Pin and some plates.

The "Add weights" tag on each card tells you which is which.

A warm-up and antagonist tool such as the Warmup Ring, Extensor Bands or Foamie, plus a forgiving board with larger edges like the Mini Bar, La Baguette, or the Triple Rung's 20mm and 45mm rungs.

Leave small edges and dedicated lifting blocks until you've climbed a year or so with no finger pain.

A mounted board gives you a permanent, consistent setup at home. Portable boards like the Mini Bar and La Baguette travel and hook onto a bar or a band, with a little less stability.

If you have a doorway or beam and train mostly at home, go mounted. If you travel or share a space, go portable.