nicros HIT Strip User manual
HIT StripTM
Manual
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Hypergravity Isolation Training (HIT) is one of the most effective
methods for developing nger strength. Designed by Eric Hörst, this
training tool offers high-intensity training on 45° to 55° overhanging
walls.
Target areas: closed crimp, open crimp, open hand, pocket + pinch.
To install, use an overhanging bouldering wall of ¾” plywood at
an angle of 45° to 55° past vertical. HIT Workouts™ on a 55°–past
vertical–wall are signicantly harder than the common 45° wall. If
you are building a wall for HIT Workouts™, a 50° angle works well.
Wall angles overhanging less than 45° are not suggested for HIT
Workouts™ as they require excessive–and dangerous–amounts
of added weight to produce the desired training results. By using
screws, one does not need to predrill pilot holes unlike with other lag
screws. Additionally, the screws provide higher pullout strength. If
you decide to predrill, do not make the holes too large in diameter–less
than 1/16”.
About your new
HIT Strip™ System
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Step One: Sitting on the oor under the wall, set the base of the rst HIT Strip™
at head height on the wall. Simply screw it into the plywood using a 2” screw
in either the furthest left hole or the furthest right hole. Once that is tacked in
place, pivot the other side into place and screw that side in as well. Use a level
to orient the HIT Strip™.
Step Two: Mark the base of the next strip at 18-inches above the rst strip.
Screw this in using the same method as in the previous step. Repeat this
process until all the other strips remounted. Add 2” screws to the center two
holes of each HIT Strip™.
Step Three: Now mount two pinch holds between each HIT Strip™ at roughly
shoulder width apart. To mount the Pinches, carefully position the pinch holds
so the top of each is turned inward about 10° – this will make the pinch grip feel
most natural. Use the drill to screw them in using the outer two holes and the 3”
screws.
Step Four: Tighten securely. Do not over-tighten, holes may become stripped.
PLEASE NOTE: It is important to securely mount this HIT Strip System™ onto a
solid structure. This surface should be strong enough to support at least double
your body weight. For safety reasons, it is important to use a longer length
screw if the ones provided are too short. Double check mounting hardware
periodically to ensure HIT Strips™ remain secure. Please read the
enclosed safety warning.
INSTALLATION
Classic HIT Strip™:
(5) HIT Strips™
(8) Pinches
(16) 3” Screws
(20) 2” Screws
HIT Strip™:
(4) HIT Strips™
(6) Pinches
(12) 3” Screws
(16) 2” Screws
Tools
Drill
#3 Phillips Drive Bit
Tape Measure + Pencil
Level
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Hypergravity Isolation Training is a very rened, new, and exciting
method of weighted climbing which I have developed. HIT
Workouts™ meet all four of the requirements for a true maximum
grip strength workout and produce almost immediate, quite
noticeable gains in nger strength! The returns on its effectiveness
have been an enthusiastic thumbs up.
4 Requirements for Maximum Finger Strength Training
1: It must be high intensity throughout the entire set.
2: It must produce rapid muscular failure (5-12 total reps).
3: It must be specic to climbing positions and movements.
4: It must focus on a single grip for an entire set (until it’s red)!
HIT Workouts™ should not be performed by beginners, injured, or
severely out of shape climbers. You must proceed carefully. This
training method simulates hypergravity – greater than gravity’s
normal resistance to climbing – and thus is more stressful than
normal climbing. HIT Workouts™ are part of a great overall training
program and are best performed during Phase 2 of the ten-week
training cycle.
H.I.T. Strip Manual
Tips + tricks from Author Eric Hörst
HIT Strip™ Workout
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“4-3-2-1”
Ten-Week Strength Training Cycle
Phase 1: Four Weeks Endurance Training – Climb for volume on
routes at or just below your onsight level. Indoors, do lots of laps!
Climb four days/week.
Phase 2: Three Week Maximum Strength Training – Dened by
high intensity, low volume workouts. This is where HIT rules!
Consider logging some bouldering sessions, possibly some
campus training and heavy nger rolls. A mix of all the above is
ideal. Keep the workouts short. Follow with two rest days.
Phase 3: Two week Anaerobic Endurance – Perform non-stop,
moderately high intensity training “rounds” lasting two to ve
minutes each. Could be performed on HIT Strips™ with a light
weight, or work long, pumping boulder problems. Working a steep,
severe crag “project” works anaerobic endurance.
Phase 4: One Week of Complete Rest – Critical! For the training
cycle to work (making you strong!), you must take a full week off
with no climbing/training.
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Start with a 30 minute warm up
consisting of stretching, self
massage of your ngers, forearms,
and bouldering. Gradually increase
the intensity of the bouldering during
the warm-up period. Take a ve to ten
minute rest before beginning the HIT
Workout™.
Six hand positions will be trained:
crimp grip, pinch grip, the three
“teams” of two-nger grips, and the
open-hand grip. Perform three sets
for the crimp grip, and two sets of the
others. Start with the crimp grip. And
always use a stop watch to time your
sets and rests.
Sit below the rst HIT Strip™, place
your right hand on the right hand
crimp edge on the strip. Start the
stop watch, then pull with your right
hand and grab the left crimp edge
of the second HIT Strip™. Continue
climbing toward the fth strip – right
hand on third, left on fourth, right on
fth, then left hand on fth. Begin
descending immediately with the
right grabbing fourth, left on third,
right on second left on rst, then
right on rst. That’s eleven total hand
movements, but keep going and
continue using only the crimp grip!
Move your left hand up to the second
strip, right to the third, and continue
on in the same fashion until the grip
fails. Now that’s how you fry a grip
and increase its maximum strength!
If you do more than 24 reps, you
must then add weight for all future
sets working that grip. If you failed
at just over 24 reps, add two-four
H.I.T. Strip Manual
The Workout
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pounds (a little weight makes a
big difference). If you sent 30 or
more reps, then add ten pounds
for your next set. Although you can
add weights to climbing harness, I
suggest adding two-pound diver’s
weights into a fanny pack or
diver’s belt. This makes adding or
subtracting two pound weights quite
easy – important, since you’ll likely be
using different amounts of weight for
every grip position.
After your three-minute rest, proceed
immediately with a second crimp-
grip set, again, climbing to failure.
This should take place in under 24
reps; if not, add more weight. Rest
exactly three minutes, crank out the
nal crimp set, and take another three
minute rest before moving onto the
pinch-grip position. Perform the two
pinch grip sets in the exact manner
described above, except only perform
two sets. Since pinch grip position
is more difcult, don’t be surprised if
initially you do not need to add any
weight in order to force failure by 24
reps.
Next, do two sets of each beginning
with the “third team”. This is the
weakest grip comprised of the pinky
and ring nger. As with the pinch
grip, beginner often need not add any
weight at rst. This will change in
just a few weeks - you will not believe
how fast this often ignored grip will
strengthen!
Next is the “second team” two nger
combo of the index and middle
nger. Do two sets of these, then two
sets with the “rst team” of middle
ngers. Continue to rest exactly three
minutes between each set.
Conclude your HIT Workout™ by
hammering the open-hand grip with
two sets to failure. Do not climb
in addtion to this workout, except
for ten minutes of light cool-down
bouldering, and, as always, nish
your workout with three sets of
reverse wrist circles (use a 10 or 15
lb dumbbell). Take two - three days
of quality rest and a few good meals,
and your grip strength will rebound
stronger than ever before!
Novice to Expert HIT Workout™
GRIP TO WORK
Crimp - Set 1 10lbs. 24lbs. <24 & 3 mins.
Crimp - Set 2 10lbs. 24lbs. <24 & 3 mins.
Crimp - Set 3 10lbs. 24lbs. <24 & 3 mins.
Pinch - Set 1 none 10lbs. <24 & 3 mins.
Pinch - Set 2 none 10lbs. <24 & 3 mins.
2-F “3rd Team” - Set 1 none 10lbs. <24 & 3 mins.
2-F “3rd Team” - Set 2 none 10lbs. <24 & 3 mins.
2-F “2nd Team” - Set 1 6lbs. 10lbs. <24 & 3 mins.
2-F “2nd Team” - Set 2 6lbs. 10lbs. <24 & 3 mins.
2-F “1st Team” - Set 1 8lbs. 10lbs. <24 & 3 mins.
2-F “1st Team” - Set 2 8lbs. 10lbs. <24 & 3 mins.
Open Hand - Set 1 10lbs. 30lbs. <24 & 3 mins.
Open Hand - Set 2 10lbs 30lbs. <24 & 3 mins.
NOVICE WEIGHT
TO ADD: EXPERT WEIGHT
TO ADD:REPS & REST
INTERVAL:
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1: Each set must be maximum intensity and produce failure in
24 total hand movements (per hand) or less. Add weight if you
achieve more than 24 reps on any hold or set. Lower weight or
stop training at the rst sign of tendon or joint pain.
2: No stopping or chalking during a set. Climb briskly and without
hesitation. If necessary, get a spotter, but keep moving until your
grip fails. Time yourself with a stopwatch – no set should ever
take more than 60 seconds.
3: Try to climb through the reps with normal foot movements and
body turns. Smaller footholds are better, but too much thought on
footwork will slow you down. As long as it feels like climbing, you
are doing it right!
4: Rest breaks between sets must be exactly three minutes.
Use a stopwatch and stick to the planned order and schedule of
exercises. This way, at long last, you can quantify and track your
nger strength! If you’re sloppy on the length of rests, the numbers
(weight added and reps) will lose meaning.
5: Keep a training book where you can log each set, weight added,
and reps performed. This way you’ll always know what weight you
need for a given set and you can easily track your gains (weight
and rep increases) from workout to workout.
6: Always do your HIT Workout™ in the same order and never
increase the number of sets! There will be no added stimuli, and
you’ll only dig yourself a deeper hole from which to recover.
7: Train with a partner for added energy and discipline. They can
do their set during your three minute rest interval and encourage
you to “crank one more rep” during your set.
H.I.T. Strip Manual
Workout Tips
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8: Tape your ngers. This is imperative when added weight
exceeds 10% of bodyweight. Use the “x” method to protect all skin
contacting the holds. Or sand down the texture if it’s more than
you like.
9: HIT Workouts™ are intense. Always warm up/cool down
properly, and consider soaking your hands in ice water for several
minutes after the workout. To speed recovery, consume a sports
drink and whey protein immediately afterwards.
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Disclaimer Of Liability
Climbing is an inherently dangerous and potentially hazardous activity.
Seemingly small and insignicant mistakes may have catastrophic results.
Individuals and organizations using products distributed by Nicros, Inc.
bear the responsibility of learning the proper techniques and safety
procedures required for their safe use. You, the purchaser, by accepting
this package, have taken on all responsibilities of ownership and assume
all risks and full responsibility for all damages or injury, including death
and disgurement that may result from the use or misuse of our product.
Please Note: Indoor climbing is a different sport than outdoor climbing,
each requiring their own techniques and safety procedures. While
similarities may exist between the two sports, the objective dangers are
quite different. The serious consequences of mistakes in either sport
makes proper training mandatory.
Nicros Training Products
Warrior
Board™
System
Ultimate Board
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WWW.NICROS.COM
Have additional questions about training techniques and training tools?
Call Nicros at 651.778.1975 or visit us online today!
Warrior
Board™
System
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