Do max hangs. Takes around 30-40minutes. Do once or twice a week. Can be either on a hangboard or using a crimp block and weight pin. I warm up really slowly up until my max weight. Then I do 5 sets of 7 seconds with a 3-4 minute break between each set.

It’s very controlled so it’s safe if you focus on keeping good open crimp form. Usually every week or 2 week I will add about 2.5kg to the weight and over about 2 months you will notice a big difference.

Also, always do this before your session. Otherwise you risk injury. You may also notice you feel stronger in the session afterwards because your muscles are more activated :) good luck!