If you've been lifting or training for your sport for some time and want to build effective sport-specific grip strength, this set is for you.
This 3-gripper set was designed with hand health and strength gains in mind. It includes a warm-up, working and challenge gripper.
Warm-up: Heavy Grips 150
You need a gripper that is easy enough for multiple reps. This Heavy Grips gripper has moderate knurling and will be forever useful as a warm-up or to grease the groove.
Working: Grip Genie 3
Sets of 2-8 reps on this gripper will prepare you for the worst. Grip Genie handles have sharp knurling and a nice, wide spread. This will prepare your open-hand strength for harder grippers. The strength you develop will carry over to the gym.
Challenge: IronMind #2
This is your goal gripper. Working with this gripper will build devastating crushing power. You might not be able to close it at first, but it will be useful for forced holds or negatives.
2-3 times per week, as you feel rested
Take note if your CNS feels recovered. A good indicator is if typing on a keyboard feels easy, coordinated and fast. Remember to train both hands. Protect sore spots on your fingers with athletic tape as needed.
Warm-up: 2 sets of 10 reps with warm-up gripper
Working: 4-6 sets of 4-6 reps with working gripper. Stop each set with a solid close. Don't force reps.
Challenge: If your first working set feels really good, consider 1-3 attempts on your challenge gripper. Then return to the working sets. Try to add reps on the challenge gripper as you get stronger.
Extra: For a more advanced workout, consider shortening your working sets to 2 or 3 sets and performing a few negatives with the challenge gripper. A negative is performed by using your off hand to help shut the gripper fully, then try to hold it shut with one hand. Squeeze as hard as you can for about 5 seconds and then slowly let the gripper open.
Contact firstname.lastname@example.org with any questions about the suggested program.