its good to have trained in iron palm before doing iron finger, so then your hands overall are conditioned ready for iron finger training. Traditionally many do this, but if you want less impact maybe try looking into anything that builds strength in the hand. Playing some guitar maybe ..or perhaps rock climbing, they have great hand training exercises.

Middle Finger, although there's no training, there's a couple of nice finger breaks in the video below (amongst other breaks). Enjoy

http://www.youtube.com/watch?v=iJL8plOiVe0

hey middle finger/gast;

here is a link for you - i replied before, but it did not post. . .

http://www.kungfulibrary.com/

the book you specifically need is "training methods of 72 arts of shaolin". the others are also great, i would appreciate that people use these techniques wisely; don't go around using them/teaching them to idiot's. says me - linking it on a page, ne'er mind . . . yin/yang and all that.

you don't have to neccesarily train in iron palm initially either . . . in my opinion; the best option is to concentrate on finger-tip training; so that the "chi" will flow right to the end of your fingers, then you begin to send it back up your arm by training iron palm and iron shirt; when the whole arm is conditioned over three years [both internal and external] you gain what is called "deadly arm" skill. i would reccomend as before, wiseness in your showing of skills and such - though yeah . . . yin/yang etc.

oh - and train those press-ups