Grip Work For Throwing

[AuCraigCall]

Im a shot-putter on a college team and recently started grip training because I believe the added finger and wrist strength will help out with my throwing.

Heres what Ive been doing Grip wise:

Monday: Grippers; 2 sets of 10 ea. hand on the COC #1

2 sets of 5 ea. hand on the COC #2

3 sets of Singles ea. hand with the COC#2.5

2 in. Axle Reverse Curls; set progression 10-8-6 adding weight each time

Extensor work with heavy rubberbands

Thursday: Pinch Work; Warmups starting with 2 dimes moving up to 2 5-10sec holds with 5 dimes

Max effort timed holds with 2 35's

2in. Axle Wrist Curls; 2 sets of 20, 2 sets of 10

Not really sure what Im doing but this workout seemed like a good idea when I was putting it together. Id appreciate any kind of advice on exercises, set and rep schemes, structure, or just anything you guys think may help.

[AuCraigCall]

Well I had to move up Thursday workout to Wednesday, but this is what I did:

Plate Pinches: Pinkie/Ring finger pinches up to 3 dimes, Clean and press 4 dimes for 3 sets of 2 reps, 2 sets of 1 rep 8 second hold with 5 dimes. Two sets of 5 second holds with 2 35's in each hand

One arm snatch with Fat 20kilo plate, 4 reps each hand

Bent over rows, while hubbing a 25 pound plate: 2 sets of 6-7 each hand

Plate Flips with 45 pound plate: ten reps each hand with a single flip, 1 set of continuous double flips, 5 reps each hand

Might hit some stuff this weekend, but not sure

[acorn]

Glad to see another thrower on the board. I threw for the University of Arizona many moons ago. Which college you going to?

- Aaron

[Jedd Johnson]

Craig, looks like a pretty solid routine bro.

[AuCraigCall]

Glad to see another thrower on the board. I threw for the University of Arizona many moons ago. Which college you going to?

- Aaron

Hey Aaron, I throw for Ashland University in Ohio, my coach is Jud Logan a 4 time Olympian in the Hammer throw

[acorn]

Glad to see another thrower on the board. I threw for the University of Arizona many moons ago. Which college you going to?

- Aaron

Hey Aaron, I throw for Ashland University in Ohio, my coach is Jud Logan a 4 time Olympian in the Hammer throw

Cool, I threw hammer myself once upon a time. I believe my coach had thrown against him a number of times.

- Aaron

[AuCraigCall]

Well I got my new Captains of Crush #3 today and me and another one of my thrower buddies took some pretty close shots with it. We got it on video so he'll probably post the videos sometime soon. But the grip work today was gripper based and for max attempts because I wanted to see how close I would be on the #3.

Grippers:

A few quick warmups with the #1, then a little rest and some quick shots with the #2, then a little more rest and probably my best close with the #2.5 ever, and finally I took three max attempts at the #3. Every attempt was close, but the first one was probably the closest.

2in. Axle:

Two sets of reverse curls, 10 reps with 75 pounds on the first and 85 on the second. One set of 20 wrist curls at 65 pounds and another set of 15 with 85 pounds.

I am very happy with my progress on the grippers I have seen an increase in all of my upper body lifts since I have started grip training. However, the next time I go for max attempts with the #3 I might not do them after an upper workout, maybe after a lower so my forearms and hands arent so fatiqued. One quick question though, how often should I take max attempts, I do want to injure myself?

Edited April 13, 2009 by AuCraigCall

[AuCraigCall]

No grip specific work today, but did have a nice lower body day.

Clean Hi-pulls from the floor: 1X3 @ 112.5kilos, 1X2 @ 122.5k, 3X1 @ 130, 140, 150k

Snatch from the floor: 3@80k, 2@90k, 1@100, 105, 110, 115miss

Box Squats 6X2 @ 70-85% of full squat max: 6X2 @ 350, 365, 385, 405, 415, 435

Dumbell Lunges 6,5,4: 55s, 60s, 65s (pretty easy)

10 basketball rim touches off of a one-step with two hands

Doing grip work again on Wednesday this week because of a Saturday track, want the hands to be fully recovered. So the grip will be posted tomorrow.

[AuCraigCall]

After my hammer throw practice today I got some grip work in:

Plate pinchs: 2 ten second holds with ring and pinkie w/2 10's, 2 ten sec holds with ring and pinkie w/3 10's, and 2 5 second holds with ring and pinkie w/4 10's (new pr), 5 10's for 3 sets of 8-10sec holds. Moved on to the 35's and did three sets of max time holds(averaged right around 6 seconds). Tried to add 2 5's to the 35's and budged em about 2 inches off the ground. Working towards the 45's in the future.

Hub lifts: Did some rows with the 25's, cleans and snatches as well. I dont really have a good 35 for hubbing or else I try, but Im gonna try to add some weight on this exercise next week.

Double Overhand 3in axle deadlifts: 6 sets 1, 135, 135, 135, 145, 145, 145, 155miss

I have heard that working the ring and pinkie fingers on pinch lifts will help close heavy grippers, so thats why I have incorporated that into my program. Any other suggestions on other lifts that translate to success on the grippers, I would like to get certified before I turn 20 if possible.

[AuCraigCall]

Just bought and got done reading the KTA program today and boy does it look brutal!!! I think Im gonna give it a shot this coming May when I get out of school. I really want that #3 certification and this looks like it could be the way to ge there.

[AuCraigCall]

Had a great grip and lifting day today. Ended up board benching 405lbs, and just had a lot of strength with my other upper lifts. I can really notice the added grip strength with dumbells, they feel much lighter than usual which is always good.

Grippers:

Quick warmup couple singles with the #1 and #2

11 second overcrush with the #2.5 and had my closest attempt on the #3 so far, I think just another couple of weeks and it is going down with a mashmonster set. Did some strap holds with my #2 with 10lbs, first time trying them.

2in. Axle:

Reverse curls- sets of 8 with 75, 95, 115 and a set of 5 with 135 which is the most I have ever tried before.

On a non-grip note I touched a 11ft 4in beam in our weight room at a height of 6ft 2in and 245lb b/w. I have always had a nice vertical leap, Im around 38in of a one step right now.

I have no track meet this weekend so I think I might sneak an extra grip day in this week, maybe on Friday or Saturday.

[AuCraigCall]

Was running short on time today, so I pretty much stuck to pinching the whole work-out.

I did a lot of ring and pinkie finger pinching with 10lb plates working my way up to 4 10s for like a 5 second hold (working towards closing the #3). I also did some index and middle finger pinching with 4 10s for some timed holds. From there I went straight to the 2 35s pinch, which felt lighter than ever. I decided to put a couple of plate mates on and was still successful(plate mates 1 1/4lbs, working towards the 45s eventually).

After the plate pinching I went to hub work. The only good plates we have for hubbing are 25s, which have been pretty easy lately so decided to add weight on them as well. Right hand successful with 35 pounds, left 32.5. Im pretty happy with the hub work because it is something that I feel like I need to catch up on.

Surprisingly my hands are feeling pretty good still this week, so Im pretty sure Im gonna get a gripper workout in on Friday. After looking at the track schedule, Ive decided to start the KTA program once I get out of school and track, I think it and shot-putting at the same time would be pretty rough.

[AuCraigCall]

Just a quick dynamic lift today:

Speed Bench

8X3 @175 which is 45% of max

Bench Jumps

5X5 with a pause at the top

Core Work(35lb plate)

Plate Twists

High Lows with Plate

Hammer Winds with Plate

[AuCraigCall]

Five 10lb plate pinch

This was after a hard pinch workout, but both are pretty easily done

Edited April 24, 2009 by AuCraigCall

[AuCraigCall]

This is the gripper workout I did yesterday:

Grippers:

TNS

4X2 with #1

5X1 with #2

2X1 with #2.5 (right only, couldnt no set with left)

I did this pretty quick, I dont know why I decided to work with the no set, it just seemed like a good idea at the time. In addition, Im keeping the reps pretty low right now to gear up for closing the #3, pretty sure thats the right way to train for a heavier gripper anyway.

[AuCraigCall]

Had a good day of training yesterday I went 425 on the board bench and shut my COC #3 for the first time(vid posted in the gripboard section).

Grippers:

TNS

2x1 with the #1

1X1 with #2

Wide set

1X1 with #2.5

2X1 with #3!! both good closes with a wider set than parallel

Extensors 4X6 ea. hand

[acorn]

Had a good day of training yesterday I went 425 on the board bench and shut my COC #3 for the first time(vid posted in the gripboard section).

Grippers:

TNS

2x1 with the #1

1X1 with #2

Wide set

1X1 with #2.5

2X1 with #3!! both good closes with a wider set than parallel

Extensors 4X6 ea. hand

Nice job on the #3 closes!

- Aaron

[AuCraigCall]

Had a good day of training yesterday I went 425 on the board bench and shut my COC #3 for the first time(vid posted in the gripboard section).

Grippers:

TNS

2x1 with the #1

1X1 with #2

Wide set

1X1 with #2.5

2X1 with #3!! both good closes with a wider set than parallel

Extensors 4X6 ea. hand

Nice job on the #3 closes!

- Aaron

Thanks acorn!

[AuCraigCall]

Todays workout was full of PRs for me and I also hit a nice PR in the shotput last Saturday at the Jesse Owens meet:

Hang Cleans:

worked up to a personal best double at 150kilos or 330lbs

worked up to a personal best single at 157.5kilos or 346.5lbs

Pin Squats somewhere close to a half squat:

worked up to a pretty comfortable single at 750lbs

Grippers:

TNS

1X1 with #1

1X1 with #2

1X1 with #2.5

Wide Set

2X1 with #3 definitely my best closes with the #3

Jumps:

10 consecutive basketball rim touchs of a one step

That will be it for grip work for the week, I have my last shot-put meet this saturday and am looking to throw far so Im going to rest the hands.

[AuCraigCall]

Well track season is over so that means no more shot-put for awhile. I am going to start the grip training pretty seriously next week, I figure I'll take this week off from any kind of lifting to let the body kind of heal itself. I am hoping to go for the certification on the #3 this summer, so my program will be somewhat geared towards that for awhile. Other than that I am be working for the thick bar implements(just got the new rolling thunder, 2 in axle, 2.5in dbells, 3in bells,) to help forearem strength. So the workout post will begin next week.

If anyone has any advice on workouts that helped with the Credit Card Set Id appreciate the input!!

[AuCraigCall]

I maxed out on a couple of thick bar lifts today, it was my first time doing most of them.

New Handle Rolling Thunder(first time ever) 150lbs with left and right hands

2in. VBAR(first time ever) 230lbs

2in. dbell dead(first time ever) 160lbs with left and right hands

All and all not a bad day I think, however the thick bar lifts are very humbling. I am looking forward to improving on the thick bar lifts, especially the rolling thunder. The new handle, from what I have heard, is much more difficult from the old so hopefully Ill be able to make some headway there.

[AuCraigCall]

Grippers:

TNS

Right Left

2X2 #1 2x2 #1

2x1 #2 2x1 #2

C.C.S

Right Left

3X1 #2 3X1 #1

3X1 #2.5

Overcrushs

3X1 with filed #2 (two of these were with a C.C.S)

Extensors

1X10 with each of the 5 ironmind bands

I am going to start using the Credit Card Set all of the time now hoping to get to were I can close a #3 with it. As always any advice on techniques is appreciated.

[AuCraigCall]

Grippers:

TNS

1X2 #1 right and left

2X1 #2 right and left

Credit Card Set

2X2 #2 right and left

2X1 #2.5 right

NEgatives

3X1 #3.5 right and left

New Rolling Thunder Handle:

2 @ 100, 110, 120, 130

1 @ 135, 140 all with right and left hand

One hand plate Pinch:

2X1 with 35s right and left

1X1 with 35s + 2.5s= 75lbs right and left hand

1X1 with 35s + 5s= 80lbs (air time with both hands, but not full lockout)

Two Hand Plate Pinch (first time ever doing):

1X5 @ 100

1X3 @ 125

1X1 @ 152.5

1X1 @ 172.5miss (barely broke the floor)

Extensors:

1X10 with each of the 5 bands

[AuCraigCall]

Started the KTA program today, I'll post weekly updates on my progression and results.

[AuCraigCall]

Started a new deadlifting program after 2 weeks off from any kind of activity, so had some fun with that. Only bad news is my coach wont let me continue the KTA while on such an intense pulling program, but I am still working with grippers and other grip events.

Dead-Lifts:

5 @ 350

4 @ 375

4 @ 395

3 @ 405

2 @ 425

1 @ 450

Rack Deads from just below the knee cap:

3 @ 450

3 @ 495

2 @ 545

2 @ 585

1 @ 605

Bent Over Rows: 3X10 @ 135 (back was screaming so didnt push it too hard on these)

Lat Pulls with Wide Grip: 3X10 @ 150

Grippers: CCS with #1,2,2.5,3miss

Rolling Thunder: 3 @ 100warmup, singles starting at 125 going up to 152.5 in 2.5lb increments.

One hand plate pinch: 2 35s, 2 35s+5s, 2 35s+5s and 2.5s close but a miss

Overall I was pretty satisfied with todays lift. The dead-lifts and rack deads were done with no gear except a belt and straps when it got heavier. Also, none of the lifts were at a max effort, but I will be going for a new max at the end of this 4 week block that began today. I figure since I am not a powerlifter and do grip work anyway, wearing straps should not hurt me too bad.