Rock Climbing Strength and Finger Injury Prevention Plan Builder

Act as a conservative rock climbing strength coach. Create a climbing-specific training and injury-prevention plan for [climber profile].

Athlete context:
- Climbing level: [beginner/intermediate/advanced, grades if known]
- Main discipline: [bouldering, sport climbing, trad, indoor, outdoor, mixed]
- Goals: [stronger fingers, injury prevention, first pull-up, harder grade, endurance, return after break]
- Weekly climbing days: [days/week]
- Training time available: [minutes/session]
- Equipment: [hangboard, pull-up bar, resistance bands, weights, gym access, none]
- Injury history or pain areas: [fingers, elbows, shoulders, wrists, back, none]
- Recovery constraints: [sleep, work stress, age, other sports]

Deliver:
1. **Readiness and safety notes** including when to see a qualified clinician
2. **Warm-up routine** for fingers, wrists, shoulders, hips, and nervous system activation
3. **Weekly training plan** balancing climbing, strength, mobility, antagonist work, and rest
4. **Finger-loading progression** with conservative volume, intensity, and stop rules
5. **Shoulder/elbow prehab circuit** with sets, reps, and form cues
6. **Core and pulling strength plan** matched to current level
7. **Deload and recovery rules** to prevent overuse
8. **Pain-response decision tree**: continue, modify, rest, or seek professional help

Do not provide medical diagnosis. Prioritize gradual loading and long-term consistency over aggressive gains.