I have had a number of people ask me how I have improved my gripper strength so fast recently. I have reviewed all training notes and I will share some observations.
Some of this is useful to you, some of it is not. What you need to keep in mind is this is what I did, and this is all useful to me. So as always with information I provide- the ownership is all on you to test it out and track your data.
Start of gripper goal – July 2010.
I volunteered to host a contest location for Worlds Strongest Hands back in spring of 2010 when David ask for promoters. I knew it would be excellent for the gym and a great chance to boost grip in the MN area.
I began my contest preparation in July. My beginning workouts were primarily singles and doubles with a resistance I could easily set and close without struggling.
Going in to the contest I got level 15, and missed 16 by a mile.
August training was centered around pinch, axle, bending, push pressing, and repetition KB lifting.
September I got 15 both right and left hand, missed 16 by 1/8th of an inch.
Septembers training was very much like August, except I did grippers 3 days a week.
October was level 15, missed 16 again. In October I did a total of 850 reps on the Vulcan. I was hitting my grippers every training day for workloads between 30 and 100 reps in under 10 minutes.
November I got level 17, missed 18.
Two weeks after the contest I got level 18.
Additionally I can now easily credit card set my #3 COC (can do all 4 #3′s I own)
Several things I will share with you.
#1 Setting the gripper is a skill set which must be trained for higher level closes and faster progress. The high rep training demanded I set the gripper over and over. Additionally I become much better at positioning the gripper for maximum leverage. I now know the exact spot the leg must be in for the start of the set.
#2 High rep training can be high pay off. The key to this is quality tested movement, load, sets without effort, and tested rest times.
#3 Do not fail. Do not train to fail. Do not miss closes. Do not mash it out, grind it out, do not make it hard. Missing reps is teaching yourself to fail.
#4 Track everything you can. Movement, load, rest times, sets, reps, difficulty. This will guide you to better tests in the future.
In my upcoming DVD Industrial Strength Grip I will teach you the foundation to gripper training. I sent advanced copies out and all of the people who viewed it moved up a level on their COC grippers within days of implementing the information.
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