Grip Training Template by Diesal Crew

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I would suggest focusing on two aspects of grip, plus some form of restoration or hand health means, for three week cycles. This will give you a solid nine training sessions to develop these qualities.

Weeks 1-3
Pinch
Crush
Some Restoration/Hand Health

Weeks 4-6
Crush
Support
Some Restoration/Hand Health

Weeks 7-9
Support
Levering
Some Restoration/Hand Health

Weeks 10-12
Levering
Pinch
Some Restoration/Hand Health

and so on...

If the focus is too broad, meaning you are doing every aspect of grip each week, you might have a tendency to overtrain and not adapt to your potential. You will develop a level of overall hand strength, but I’ve found focusing on one or two aspects to be more beneficial in the long run.


Special Notes:


• The simple answer is, grip training should be done whenever and wherever you can fit it in.

• The complex answer deals with targeting weaknesses and not affecting your "primary" training sessions.

• The hands recover very quickly and are very indicative of the stage of recovery the athlete is currently in.

• Grip training can be implemented during the primary training sessions or during an extra workout.

• If you want to implement grip-specific training during your training sessions...

Three techniques:

Prior to the workout - engage and prepare for upcoming demands.

During the workout - isolated approach would utilize grip training between exercises and an integrated approach would replace standard equipment with grip enhanced objects for the exercises.

After the workout - to introduce grip training and target weaknesses.


Submitted by DMorgan on Sat, 12/20/2008 - 8:07pm.

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