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.
- 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.
- 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.