JaredWith1R Posted February 19, 2015 Share Posted February 19, 2015 I'm sure everyone trains differently, depending on ability and overall fitness levels, so I figured this would be a good way to get a lot of options. I can currently CCS a #2/GHP5 at 110# and am trying to advance towards MM0 (my current goal gripper is a 144# CoC #3). My next goal is a 126# CoC#2.5, so I've been trying to fill the gap with other grippers, but I'm sure everyone knows that these are in a tough to find range. I've had this problem, at least. I've seen a lot of different methods, including: -Increasing the set distance on the current PR gripper -Decreasing the set distance on the current Goal gripper -Timed closes -Heavy negatives Will higher reps on warmup grippers aid this? Should everything be done together in one workout? Or spread out over multiple workouts? I imagine there are a lot of choices, but I'm wondering what has helped anyone specifically. Thanks for all of the help and information in advance, and to the community especially. Quote Link to comment Share on other sites More sharing options...
Allen Heineck Posted February 19, 2015 Share Posted February 19, 2015 I'm using the Silvis adjustables for this very reason. I'm still hoping for an RGC device so I can set them based on something other than feel. Quote Link to comment Share on other sites More sharing options...
canthar Posted February 19, 2015 Share Posted February 19, 2015 I used timed holds and negatives in the past. The negatives beat me up quite fast I would advise them in short stints. Quote Link to comment Share on other sites More sharing options...
JHenze646 Posted February 20, 2015 Share Posted February 20, 2015 Where are you struggling, what part of the range of motion? Quote Link to comment Share on other sites More sharing options...
Dexstroyer88 Posted February 20, 2015 Share Posted February 20, 2015 I currently use my vatiz gripper to bridge gaps. With so many levels of adjustments, it's pretty easy to find a setting that would work for you. Granted, its not the same as a torsion spring gripper but it certainly helps. Quote Link to comment Share on other sites More sharing options...
EJ Livesey Posted February 20, 2015 Share Posted February 20, 2015 Strengthen the pinky and ring finger. Buy an IM Imtug do holds and reps. 3 Quote Link to comment Share on other sites More sharing options...
Geralt Posted February 20, 2015 Share Posted February 20, 2015 (edited) Good tips I think already. Furthermore I think that using CCS perhaps is not the best time spent. It's good that you can close the #2 in a wide set, as a sign that you dominate the gripper. Just focus on MMS work, having incremental grippers within a certain range is the best. Negatives can help, but it's a matter of figuring out how you do them, and in what volume etc. Keep at a certain method for some time, give adjustments in training some time. Why not do volume for a few weeks, than back off for a week and than come back and work on single MMS closes. Week off, repeat. If you can close the #2 now easy, maybe file it down a bit. So you get a bigger rom. Really makes a difference. You could try a straphold, with a really thin strap, overcrushing the gripper. Than when stepping up a gripper the handles feel somewhat thicker because you are used to a bigger rom. I made the mistake to throw everything in but the kitchensink every session. Just choose one or two approaches and keep at those for some time. CCS is only a set that IM uses for her bigger gripper certs. And that's the only place where they belong if you catch my drift. It's a hattrick and nothing more. Other sets are more useful in training. Edited February 20, 2015 by Geralt 1 Quote Link to comment Share on other sites More sharing options...
Jüri Sankman Posted February 20, 2015 Share Posted February 20, 2015 You can try to put hose clamp on your 126# gripper. Its easier to set it in hand. Maybe you even close it like that. Like Geralt said, keep one of the methods for some time, dont do every workout differently, because you don't see your progress. Quote Link to comment Share on other sites More sharing options...
Andrew P Posted February 20, 2015 Share Posted February 20, 2015 'll use different blocks with the same gripper to make it harder. Example I'll use a #2 gripper MM set, 20mm block, 25mm block and 30mm block. This way I get more variety but with same gripper. Quote Link to comment Share on other sites More sharing options...
3Crusher Posted February 20, 2015 Share Posted February 20, 2015 Before there were many other grippers available (including the "in between" .5 grippers that Ironmind now sells) imagination was key in moving from one gripper to another. Alot of great suggestions here, which is nice to see. Strapholds bridged the gap for me going from the C.O.C. #2 to the C.O.C. #3. I would do a couple of them at the end of my twice weekly gripper workouts. Use them sparingly as they take alot out of you. 1 Quote Link to comment Share on other sites More sharing options...
John McCarter Posted February 20, 2015 Share Posted February 20, 2015 Here are a few tips based from my past experiences: 1) you need to identify the range that you work best at; if it was a #3 certification ccs or more would be great, for the MM ladder a 20mm block or mms attempts are what is needed. 2) Strengthening the ring and pinkie fingers will increase the closing ability for your gripper strength. 3) Negatives are great but you have to figure out the best way they can work for you. Not everyone is good at them and can take a huge toll on your lower arms if done incorrectly. For these, work up to a number that is good for you. 4) Try using dynamic closes on a gripper that you can rep and just give it everything for one all out powerful close. 1 Quote Link to comment Share on other sites More sharing options...
cemery Posted February 20, 2015 Share Posted February 20, 2015 Sometimes just a simple change in routine will help break through a stalling point. If you mainly use a 20mm set then a change to TNS only for a few months might help. I have used a gripper that is difficult to TNS for 6 to 10 reps. I will carry that gripper with me and all day do sets of 6 to 10 reps, when I do this for a month I'll be peaking at grippers. Good luck man. Quote Link to comment Share on other sites More sharing options...
Autolupus Posted February 20, 2015 Share Posted February 20, 2015 Drop off grippers completely and concentrate on pinch and thickbar for a while, have a week off all work, then come back to grippers...it might take a couple of gripper workouts to redial your tech. and get everything firing efficiently but at worst you will be where you were, with stronger pinch and thickbar but most likely you will be stronger in grippers too, you'll have a stronger baseline to work from...it's all about ratcheting up little steps at a time. Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted February 20, 2015 Share Posted February 20, 2015 Before there were many other grippers available (including the "in between" .5 grippers that Ironmind now sells) imagination was key in moving from one gripper to another. Alot of great suggestions here, which is nice to see. Strapholds bridged the gap for me going from the C.O.C. #2 to the C.O.C. #3. I would do a couple of them at the end of my twice weekly gripper workouts. Use them sparingly as they take alot out of you. Steve was the one that got me started on strapholds and they worked great for me as well. I saw best results doing them 1x per week and I did 3 sets at the end of a workout. When I got 3 sets of 10 seconds I upped the weight 2.5lbs. 2 Quote Link to comment Share on other sites More sharing options...
Mike Sharkey Posted February 20, 2015 Share Posted February 20, 2015 Omg. All amazing grip athletes. Not one has the same approach to grippers!!! 1 Quote Link to comment Share on other sites More sharing options...
JaredWith1R Posted February 20, 2015 Author Share Posted February 20, 2015 Omg. All amazing grip athletes. Not one has the same approach to grippers!!! That was what I was hoping to get out of this! Thanks everyone so much for your responses, there is a LOT of good information here. 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 20, 2015 Share Posted February 20, 2015 I have used alot of different progression methods over the years. There is no one perfect method in my opinion and which one I use at any one time is more dependent on what the other parameters of my training and equipment dictate. For instance if you have multiple grippers with small gaps between or something like a Vulcan it is much easier to do simple progressions. If you don't then it becomes more interesting. Things like increasing reps, increasing sets, strap holds with increasing weight or time as well as over crushes for time all work well. Progressively filing a gripper you can do works well to get you to the next gripper. Negs are a choice of last resort for me, even though I have made progress with them in the past I think the chance of injury for me is not worth it to use them all the time. And when I do them anymore it is with a very specific protocol and custom built gripper device to reduce that possibility to highly unlikely levels. Currently I'm doing progressions with 1mm mount moves on my adjustable grippers or adding reps to get to the next one. The last program I went through used Time under tension chiefly. Another method I came up with that works well for bridging a gap involves mini-reps and incremental blocks. I don't really have time to fully describe right now but basically it uses blocks not just for setting. I made a set of blocks in 1/16" increments up to 1.5". With a gripper I could barely close but wanted to get stronger with I might take a 3/8" block and put it between the handles and do fast mini-reps on it for a specific amount of time. say 6-10sec. When I could hit my 10sec I would reduce the block size for the next workout and repeat, etc. For one that was still a little too far away I might use a wider block and slowly work my way down. I typically was doing one work set at each width and shooting for 4 different widths spread across the closing range from mini-reps on an easy BTR gripper to say a BBPro or #4 in the 1.5" range. This was the core methodology that got me to the contest #4 close I did in 2013. More to it yes, but that was progression method. My point is there are a ton of ways to do it. Just pick one and try to consistently work towards your goal. Do you best to leave ego out, be thoughtful of what you are doing and you will eventually succeed as building true strength gains takes time. Anywho, good luck - Aaron 1 Quote Link to comment Share on other sites More sharing options...
EJ Livesey Posted February 20, 2015 Share Posted February 20, 2015 I just blew the dust off my secret weapon. Negatives helped me tremendously with lifting. Plus all the abuse I put my hands through with bending and isos, I should get some results. Quote Link to comment Share on other sites More sharing options...
acorn Posted February 20, 2015 Share Posted February 20, 2015 (edited) You could also take that particular block protocol I just mentioned in a different progressive direction to cover a big gap. Make up some blocks with 1/16" increments between 1/16 and say 1/2". If you can get you goal gripper down to say 1/4" then use a 3/8" block to start with, etc. Squeeze the goal gripper down to the 3/8" block and hold 5sec. Yes you would actually be pinching the block. When you can get 8 of those in a session reduce the block size by 1/16" next session and repeat until you are closing it. Easy progression. The easiest way I've found to make the 1/16" increment blocks is with craft sticks. The look like Popsicle sticks but wider. I would cut those in half with heavy duty scissors and glue together multiple ones with wood glue in the vise. They are exactly 1/16". That way you don't even need a saw. - Aaron Edited February 20, 2015 by acorn 1 Quote Link to comment Share on other sites More sharing options...
JaredWith1R Posted February 20, 2015 Author Share Posted February 20, 2015 (edited) I made a set of blocks in 1/16" increments up to 1.5". With a gripper I could barely close but wanted to get stronger with I might take a 3/8" block and put it between the handles and do fast mini-reps on it for a specific amount of time This is pretty interesting. So you are doing closes down to your block instead of using the block to set? You could also take that particular block protocol I just mentioned in a different progressive direction to cover a big gap. Make up some blocks with 1/16" increments between 1/16 and say 1/2". If you can get you goal gripper down to say 1/4" then use a 3/8" block to start with, etc. Squeeze the goal gripper down to the 3/8" block and hold 5sec. Yes you would actually be pinching the block. When you can get 8 of those in a session reduce the block size by 1/16" next session and repeat until you are closing it. Easy progression. The easiest way I've found to make the 1/16" increment blocks is with craft sticks. The look like Popsicle sticks but wider. I would cut those in half with heavy duty scissors and glue together multiple ones with wood glue in the vise. They are exactly 1/16". That way you don't even need a saw. - Aaron So that answer my questions. I will absolutely do this, thank you. I feel much better having quantitative data to train by. Like a go/no-go option, with a set list of rules to follow for increasing. Perfect. Edited February 20, 2015 by JaredWith1R 1 Quote Link to comment Share on other sites More sharing options...
acorn Posted February 20, 2015 Share Posted February 20, 2015 I made a set of blocks in 1/16" increments up to 1.5". With a gripper I could barely close but wanted to get stronger with I might take a 3/8" block and put it between the handles and do fast mini-reps on it for a specific amount of time This is pretty interesting. So you are doing closes down to your block instead of using the block to set? I was with that protocol. Quote Link to comment Share on other sites More sharing options...
Bearcat 74 Posted February 20, 2015 Share Posted February 20, 2015 Another big thing is to not over train and trust me it is easily done. When you start doing over crushes, strapholds, negs as was mentioned earlier it will really zap you. It took me along time and several injuries to realize that it is ok to not go balls out every workout. It's even ok to back off the intensity every now and then. Also, don't over look wrist strength. The guys who are good on grippers usually have strong wrists. 1 Quote Link to comment Share on other sites More sharing options...
JaredWith1R Posted February 20, 2015 Author Share Posted February 20, 2015 Another big thing is to not over train and trust me it is easily done. Since taking a break, I have started to learn this. It's been about 5 weeks since my last bending workout, and it's been only light grippers since. When I try anything too difficult, like a #2 or #2.5, I can tell it's no where near full effort. Maybe trying to PR grippers and bending at the same time wasn't the best plan, and now I'm paying for it. It's easy to over train when your sport is so addicting! Quote Link to comment Share on other sites More sharing options...
acorn Posted February 20, 2015 Share Posted February 20, 2015 I made a set of blocks in 1/16" increments up to 1.5". With a gripper I could barely close but wanted to get stronger with I might take a 3/8" block and put it between the handles and do fast mini-reps on it for a specific amount of time This is pretty interesting. So you are doing closes down to your block instead of using the block to set? You could also take that particular block protocol I just mentioned in a different progressive direction to cover a big gap. Make up some blocks with 1/16" increments between 1/16 and say 1/2". If you can get you goal gripper down to say 1/4" then use a 3/8" block to start with, etc. Squeeze the goal gripper down to the 3/8" block and hold 5sec. Yes you would actually be pinching the block. When you can get 8 of those in a session reduce the block size by 1/16" next session and repeat until you are closing it. Easy progression. The easiest way I've found to make the 1/16" increment blocks is with craft sticks. The look like Popsicle sticks but wider. I would cut those in half with heavy duty scissors and glue together multiple ones with wood glue in the vise. They are exactly 1/16". That way you don't even need a saw. - Aaron So that answer my questions. I will absolutely do this, thank you. I feel much better having quantitative data to train by. Like a go/no-go option, with a set list of rules to follow for increasing. Perfect. You bet. Also another option for incremental go/no go gauge if you already have it would be a feeler gauge set. Could do stacked increments with it and with very small adjustable size steps if you want. Just a few bucks from the auto parts store. - Aaron Quote Link to comment Share on other sites More sharing options...
Geralt Posted February 20, 2015 Share Posted February 20, 2015 Nom nom nom...tasting all these nice trainingflavours! 2 Quote Link to comment Share on other sites More sharing options...
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