“4-3-2-1”
Ten-Week Strength Trainin
g 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
– Defined by
high intensity, low volume workouts. This is where HIT rules!
Consider logging some bouldering sessions, possibly some
campus training and heavy finger 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 five
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.
HIT Strip Manual052521.indd 5
HIT Strip Manual052521.indd 5
10/11/2021 3:06:36 PM
10/11/2021 3:06:36 PM
