I officially begin grip training this week in an attempt to someday become competitive among the ranks of Texas locals Adam Glass and the pound-for-pound Titan that is Tanner Merkle. Fat gripz and axle bars will be subbed in over a standard barbell for much of my regular strength and conditioning work in addition to allotting three days each week to focus on grip work specifically using the protocal and implements I outlined below. If anyone has any recommendations or suggestions, please don't hesitate to give me a shout below! Feeling pretty damn excited about this new pursuit into grip sport.
Day #1:
Strength- Pinch Grip Implement (5/3/1)
Accessory- Sledge Hammer, Mace, and/or Kettlebell Levering
Endurance- Bulgarian Bag and/or Battle Rope
Day #2:
Strength- One Hand Crush Implement (5/3/1)
Accessory- Pull-up Variations (Towels, Ropes, Grenades, Globe, Climbing Holds, etc) and Extensor Bands or Sand Bucket
Endurance- Farmers Walk and/or Holds and Handstands
Day #3:
Strength- Two Hand Pinch and Crush Implements (5/3/1)
Accessory- Wrist, BTB, Table, and Finger Curls
Endurance- Hanging Finger Holds and Jump Rope
Pinch Grip Implements:
Open Hand- Napalm 3”x4”, Ironmind Pinch Block, Bumper Plates, and Hub
Closed Grip- Napalm 2”x4”, Steel Plates, and Flask
Crush Grip Implements:
Open Hand- Rolling Thunder, Napalm 2”, Napalm 2&3/8”, Fat Gripz, Axle, Bulgarian Bag, Battle Rope, and Little Big Horn
Closed Hand- Grippers, Sledge Hammer/Mace/Clubs, and Farmers Walk Handles
Extensor Implements:
Ironmind Bands, Sand Bucket, Sledge Hammer/Mace/Clubs, and Barbell/Dumbbell/Kettlebell