American Rolling Thunder Training Program Designer

[Mr.Forearm]

With a little help of my friends...

http://www.nyttgrepp.se/american_rolling_thunder_calculator.php

When you choose your maxlift you include the equipment.

When the designer calculates the weights it subtract the equipment from the load.

For an example if you can lift 100lbs, the calculator multiply that with 80% (0.8) and get 80 lbs, from that it subtract 6.6 lbs and get 73.4lbs. Now it calculate the nearest possible weigth in 2.5lbs interval, so it choose 72.5 lbs for you to load the loading pin with.

The designer works for this RT's

But not for this one:

[odin]

I tried this w/ my 2.5" FBBC Crusher max of 173 lbs. It appears fairly long holds are done for warmup sets, even on the max day in this six-week cycle. I'll post the final week's max test day for brevity's sake.

WEEK 6

Monday

Warm up
80 lbs - 22 sec.
97.5 lbs - 16
115 lbs - 11
132.5 lbs - 7
150 lbs - 4
157.5 lbs - 1

Max test
167.5 lbs - 1rep
175 lbs - 1rep
And so on till you reach max.

I would not get a new max weight or even complete this workout. IMO, too much energy is spent on the warmups. Interesting premise using primarily holds instead of reps for advancement-if less energy was used in the warm-up sets.

Maybe I misunderstood something

[Mr.Forearm]

I tried this w/ my 2.5" FBBC Crusher max of 173 lbs. It appears fairly long holds are done for warmup sets, even on the max day in this six-week cycle. I'll post the final week's max test day for brevity's sake.

WEEK 6

Monday

Warm up

80 lbs - 22 sec.

97.5 lbs - 16

115 lbs - 11

132.5 lbs - 7

150 lbs - 4

157.5 lbs - 1

Max test

167.5 lbs - 1rep

175 lbs - 1rep

And so on till you reach max.

I would not get a new max weight or even complete this workout. IMO, too much energy is spent on the warmups. Interesting premise using primarily holds instead of reps for advancement-if less energy was used in the warm-up sets.

Maybe I misunderstood something

Fact is you don't lose very much on the maxlift and you get a real warm up, so you don't get hurt after some years of heavy training.

But feel free to hold the time you want, if you feel you know your grip.

What I may do in a later version, is to start the warmup at 30% 1Rm. Cause its hard to hold 22 seconds at 50% cold. I hold 15 seconds at 80% last session.

1 reps correspond to a 2.25 seconds hold.

[odin]

Rolling Thunder is a low-risk lift in my experience. If you are injury-prone and/or need an extensive warm-up, I think you'd benefit more from movement that warms you up without taxing the grip before you begin the Rolling Thunder training. Personally, I prefer to save as much energy as possible for the heaviest set(s). Also, if you are going to be recommending isometric holds, you might want to check the research re: length of the holds. Finally, how long have you (or others) followed this program and what were the results?

[climber511]

How many people have used the program - and what kind of progress did they make? New to training or experienced grip people?

[Mr.Forearm]

Rolling Thunder is a low-risk lift in my experience. If you are injury-prone and/or need an extensive warm-up, I think you'd benefit more from movement that warms you up without taxing the grip before you begin the Rolling Thunder training. Personally, I prefer to save as much energy as possible for the heaviest set(s). Also, if you are going to be recommending isometric holds, you might want to check the research re: length of the holds. Finally, how long have you (or others) followed this program and what were the results?

It's not sure it works on your equipment, I have made my research on the length of holds on the to above RT's from IronMind.

The time for holds depends of the friction between the hand and the handle, and its with chalk.

The program is constructed from a benchpress program. Wich have been succesfully used, by an international team of weigthlifters.

I have done my own resarch re:length of holds.

I have tested it over a longer period, but I have had an injury after testing Tug of War against a team of Swedens best lads. So I have had a rest from it.

I begun at 84 lbs and finnished at 147, this was in my 45:th year.

Now two weeks ago I tested it again and haven't done much griptraining, more than wristrolling - managed 107 lbs. 50 years old.

Edited September 17, 2013 by Mr.Forearm

[Mr.Forearm]

How many people have used the program - and what kind of progress did they make? New to training or experienced grip people?

Frankly, just me. I was new to training RT, 45 years, and I did 2 sessions a week with 3 working sets each session.

I went from 84 lbs to 147 in about 6 months.

[Guest Squat More]

I went from 135lbs to 185lbs on my program in well under 6 months and it's a lot more simple. Volume to train the muscles and tendons involved without the possibility of strains or serious injury from maximal weight, simple linear progression and minor assistance for recovery purposes. My program is linked in my signature.