Jump to content


Photo

New Training Regimen Ideas


  • Please log in to reply
18 replies to this topic

#1 OFFLINE   Geralt

Geralt

    GripBoard Mash Monster Level 0

  • Members
  • PipPipPipPipPip
  • 1,971 posts
  • Joined 6 Years, 3 Months and 16 Days
  • Local time: 03:51 PM

Posted 27 August 2014 - 08:25 AM

Hey guys,

 

I am working on a new training schedule, regardless the outcome of my coming #3 cert. attempt. 

I have done a lot of work in the last years and learned a lot, mostly what didn't work. However, my new approach is much more 'biofeedback' based and my first priority is basic gripstrength, and all over body besides proper recovery. Overloading approach is not meant to be for me. 

I am not looking for specific programming ideas but just basic grip movements that work best in building more horsepower for the hands. 

 

one of my experiences is that doing heavy gripping combined with arm movement, for instance Fatgripz curls, is very demanding on the tendons and thus prone to injury for me. So that's why I want to do more static gripping motions. 

I will ditch grippers for a while and will do some specific work with them once every few weeks. 

 

So far: 

 

- Fatgripz Extreme bodyweight hangs;

 

I tried a few today and I got a time of 15 seconds before I lost it. 

anyone experience with these? I am talking the Extreme's, so 2.75 Inch at a BW of 229 lbs/104 kg.

 

- Thickbar (of course) deadlifts, variations with farmers walks. 

- Wristwork; 

- 2HP and thumbscrews. 

- wristcurls, primarily pointed at extensors.

- gripmachine (I want to do more with this thing just because I liked it very much. Nothing special) 

 

I want to stick to basic motions (crush, pinch & open hand) and in my opinion less is more. It's more time saving and suits me better for fitting this in with everyday life.

 

The all over body sessions I am focused on trapbar deadlifts, shoulderpress, and squats. When I feel up to it I can do some armwork but it's not my main concern. Gripwise I am going to train one or two times per week at most. It's best for my recovery.

 

Anyway, if someone has a few ideas of good grip exercises, please feel welcome to write it up.

 

Thnx guys. 

 

 


  • Durrs likes this

#2 ONLINE   climber511

climber511

    Certified FBBC Bastard & IM Red Nail & MM Level 0

  • Members
  • PipPipPipPipPipPipPip
  • 7,815 posts
  • Joined 11 Years, 2 Months and 29 Days
  • Local time: 09:51 AM

Posted 27 August 2014 - 08:55 AM

Finger Curls in the Power Rack. 



#3 OFFLINE   Geralt

Geralt

    GripBoard Mash Monster Level 0

  • Members
  • PipPipPipPipPip
  • 1,971 posts
  • Joined 6 Years, 3 Months and 16 Days
  • Local time: 03:51 PM

Posted 27 August 2014 - 09:45 AM

Finger Curls in the Power Rack. 

Good one. Also a killer. Thanks. I also know that block weights are cool but they are simply too expensive to get over here.

Edited by Geralt, 27 August 2014 - 09:47 AM.


#4 OFFLINE   Jörg Keilbach

Jörg Keilbach

    GripBoard Veteran

  • Members
  • PipPip
  • 215 posts
  • Joined 7 Months and 8 Days
  • Local time: 02:51 PM

Posted 27 August 2014 - 10:03 AM

Gerald, Gladiator Power ( 50226 Frechen, Deutschland ) sells block weights.


  • Geralt and PeterSweden like this

#5 OFFLINE   Durrs

Durrs

    Red Nail

  • GB Contributor Level 1

  • PipPip
  • 287 posts
  • Joined 9 Months and 17 Days
  • Local time: 07:51 AM

Posted 27 August 2014 - 10:11 AM

Good stuff on the extremes bw hangs. I'd push those hard, start doing pullups with them and eventually get weighted with them. That's part of my goal as well I think it has potential to pay off big. Good luck on the cert coming up as well! You got this!



#6 OFFLINE   Geralt

Geralt

    GripBoard Mash Monster Level 0

  • Members
  • PipPipPipPipPip
  • 1,971 posts
  • Joined 6 Years, 3 Months and 16 Days
  • Local time: 03:51 PM

Posted 27 August 2014 - 01:01 PM

Good stuff on the extremes bw hangs. I'd push those hard, start doing pullups with them and eventually get weighted with them. That's part of my goal as well I think it has potential to pay off big. Good luck on the cert coming up as well! You got this!

Hope so brother. My self confidence could be better but that's me lol. I have the tendency to have my strength all over the place. We'll see. 



#7 ONLINE   jvance

jvance

    GripBoard MashMonster Level 0 (both hands)

  • Members
  • PipPipPipPipPip
  • 1,473 posts
  • Joined 2 Years, 8 Months and 5 Days
  • Local time: 09:51 AM

Posted 27 August 2014 - 06:21 PM

I like the ideas that have been presented here thus far, you can't go wrong focusing on general hand and forearm power.  If I were to throw in some suggestions I'd say a little Vbar lifting here and there with a 2".  Don't worry about max weight; find a good working weight (for me about 80% 1RM) and do holds for time - focusing on stopping the rotation and holding motionless.  Also marathon rep sessions like the ones myself and Darrin Shallman have been doing will harden up your hands and build overall strength quickly.  

 

The big key for you is to find out how to balance all these grip elements in at once and relearn how to heal.  With all these different movements it can be hard to figure out frequency, but will be well worth it in the end.  My migration away from grippers opened up a whole new world of grip strength for me.  


  • Geralt likes this

#8 OFFLINE   Geralt

Geralt

    GripBoard Mash Monster Level 0

  • Members
  • PipPipPipPipPip
  • 1,971 posts
  • Joined 6 Years, 3 Months and 16 Days
  • Local time: 03:51 PM

Posted 28 August 2014 - 02:33 PM

I like the ideas that have been presented here thus far, you can't go wrong focusing on general hand and forearm power.  If I were to throw in some suggestions I'd say a little Vbar lifting here and there with a 2".  Don't worry about max weight; find a good working weight (for me about 80% 1RM) and do holds for time - focusing on stopping the rotation and holding motionless.  Also marathon rep sessions like the ones myself and Darrin Shallman have been doing will harden up your hands and build overall strength quickly.  
 
The big key for you is to find out how to balance all these grip elements in at once and relearn how to heal.  With all these different movements it can be hard to figure out frequency, but will be well worth it in the end.  My migration away from grippers opened up a whole new world of grip strength for me.  


Good, good. I have the feeling I am starting all over again lol. Back to basics.

#9 OFFLINE   hellswindstaff

hellswindstaff

    GripBoard Gripomaniac

  • Members
  • PipPipPipPipPip
  • 1,037 posts
  • Joined 3 Years, 11 Months and 22 Days
  • Local time: 09:51 AM

Posted 28 August 2014 - 03:28 PM

 

Finger Curls in the Power Rack. 

Good one. Also a killer. Thanks. I also know that block weights are cool but they are simply too expensive to get over here.

 

Sandwich multiple 10s together



#10 OFFLINE   PeterSweden

PeterSweden

    Certified Bastard and MashMonster Level 0

  • GB Contributor Level 3

  • PipPipPipPipPip
  • 1,317 posts
  • Joined 3 Years, 9 Months and 27 Days
  • Local time: 07:51 AM

Posted 28 August 2014 - 03:41 PM

Maybe try chezs approach to grip?
  • Mike Sharkey likes this

#11 OFFLINE   alexjones234

alexjones234

    GripBoard Veteran

  • Members
  • PipPip
  • 481 posts
  • Joined 4 Years, 6 Months and 22 Days
  • Local time: 02:51 PM

Posted 28 August 2014 - 04:27 PM

Plate Curls. My favourite exercise next to using a grip machine.

 

EDIT: dont forget hand extensors :)


Edited by alexjones234, 28 August 2014 - 04:28 PM.

  • Geralt and jvance like this

#12 OFFLINE   rico300zx

rico300zx

    GripBoard MashMonster Level 0

  • Members
  • PipPipPipPipPip
  • 2,961 posts
  • Joined 6 Years, 11 Months and 6 Days
  • Local time: 09:51 AM

Posted 28 August 2014 - 10:27 PM


 

Finger Curls in the Power Rack. 

Good one. Also a killer. Thanks. I also know that block weights are cool but they are simply too expensive to get over here.
 
Sandwich multiple 10s together


#13 OFFLINE   Anthony C.

Anthony C.

    GripBoard Gripomaniac

  • GB Contributor Level 3

  • PipPipPipPipPip
  • 1,213 posts
  • Joined 1 Year, 3 Months and 14 Days
  • Local time: 09:51 AM

Posted 29 August 2014 - 04:10 AM

Hey geralt,

First off good luck with the cert brother! I know you're ready :)

I also get pain afterward from doing dynamic exercise with fat gripz....but i found that neutral grip pull ups using them doesn't give me any problems. Also, maybe try out the iron bull 2.0s that cpw sells. It'spossible that the fat gripz extreme areunnecessarily wide for you.

Check out john brookfield's grip tips on ironmind...he has a lot of cool ideas with very little equipment needed!
  • Geralt and jvance like this

#14 OFFLINE   Geralt

Geralt

    GripBoard Mash Monster Level 0

  • Members
  • PipPipPipPipPip
  • 1,971 posts
  • Joined 6 Years, 3 Months and 16 Days
  • Local time: 03:51 PM

Posted 29 August 2014 - 03:06 PM

Thnx Anthony. And yes I am maybe going to look for some smaller width gripz. Regarding the Brookfield tips, although a lot of them are good to fry the hands completely, I want to keep the training simple, effective and measurable in progression.
  • Anthony C. likes this

#15 OFFLINE   Geralt

Geralt

    GripBoard Mash Monster Level 0

  • Members
  • PipPipPipPipPip
  • 1,971 posts
  • Joined 6 Years, 3 Months and 16 Days
  • Local time: 03:51 PM

Posted 29 August 2014 - 03:09 PM

 
EDIT: dont forget hand extensors :)

Nope, mentioned them already haha

I like the platecurls very much but I need to get rid of my damn right arm injury first grr.

#16 OFFLINE   alexjones234

alexjones234

    GripBoard Veteran

  • Members
  • PipPip
  • 481 posts
  • Joined 4 Years, 6 Months and 22 Days
  • Local time: 02:51 PM

Posted 29 August 2014 - 04:24 PM

 

 
EDIT: dont forget hand extensors :)

Nope, mentioned them already haha

I like the platecurls very much but I need to get rid of my damn right arm injury first grr.

 

 

Do them with your left hand for now, serious.. ive got a tear in my left tricep and theres some exercises i cant do because it irritates the tendons. i try to keep both arms balanced as much as i can, but ive just got to work around it.

right arm will catch up eventually.. 

 

i also do the same with bag work if ive injured one arm. better to have some profit than none. something to consider..


Edited by alexjones234, 29 August 2014 - 04:25 PM.


#17 OFFLINE   Shoggoth

Shoggoth

    Mash Monster 0, FBBC Huge, Shiny & Golden Bastard

  • Members
  • PipPipPipPipPip
  • 2,778 posts
  • Joined 6 Years, 3 Months and 17 Days
  • Local time: 07:51 AM

Posted 29 August 2014 - 08:10 PM

Finger Curls in the Power Rack. 


I like throwing these in with a wrist curl and pause at the flexed position. Is this how you do them Chris or more just as a finger exercise? I do the wrist curl as well to help develop a lock for arm wrestling.
  • Geralt likes this

#18 OFFLINE   Ceya!

Ceya!

    GripBoard Newbie

  • Members
  • Pip
  • 24 posts
  • Joined 8 Months and 5 Days
  • Local time: 02:51 PM

Posted 02 September 2014 - 11:03 AM

I do the hanging with body weight with fat grip extremez. I use a bar that is loose and spins that I turn to burn the forearms alittle.

 

I do this a local play ground.

 

 

I also use grip balls from Szabo inc, they come in soft , firm and hard.  Large and Small.

http://www.szaboinc....offset=10&ID=90

 

Ive used these back in the mid 90s, just started back again.

 

Also use therma  bands , they help alot.

 

S/F,

CEYA!


Edited by Ceya!, 02 September 2014 - 11:05 AM.

  • Geralt likes this

#19 OFFLINE   Geralt

Geralt

    GripBoard Mash Monster Level 0

  • Members
  • PipPipPipPipPip
  • 1,971 posts
  • Joined 6 Years, 3 Months and 16 Days
  • Local time: 03:51 PM

Posted 02 September 2014 - 01:20 PM

Nice, do you work grip in other ways and does the FG work complement that? The therma bands I'll have to Google.

Finger Curls in the Power Rack. 

I like throwing these in with a wrist curl and pause at the flexed position. Is this how you do them Chris or more just as a finger exercise? I do the wrist curl as well to help develop a lock for arm wrestling.
I know Andrew Durniat did them in training and was very positive on this one.