Avoiding Grip Overtraining

[Dean Jones]

I’ve had my grippers for three days and started the KTA program right out of the box, and my hands a completely trashed. Being complete new to grip training is there a more sensible approach, I don’t want the grip training to hinder my normal trainig.

Should I try to do the program every couple of days for the first week or 2? Or should I stick working 6 days on a scaled back program.

Any suggestions would be greatly appreciated.

Thank You.

[Tom Black]

I think KTA may be too intense for someone who has only had grippers for 3 days, as you know doubt have figured out. Maybe in a month or two of gripper training you can try again.

[Rekx]

I would say lay off the KTA all together for now. I would spend a month doing over all hand strength training so that you can build up the tendons you need in your hands and get the muscles use to being trained. Start slowly, otherwise you are on the road to injuryville.

[odin]

Any suggestions would be greatly appreciated.

Thank You.

I would suggest training on the grippers every 2-3 days until you see how you are progressing and recovering, and then adjust your frequency to meet your needs. Get some block weights, and don't forget to work your extensors. Grippers are the "gateway drug" for most of us, but you will be well-served to try other gripwork.

I have been using grippers about 1-2x per week since the middle of October, and began more serious, well-rounded training early this year. I bought KTA for the great information, but don't feel ready to try it yet. It is very effective, but is also specialized and intense. I want to build up a better base before I try anything as intense as KTA or bending, and suggest that you wait also. I am 44, so you may be able to jump into things sooner, but wouldn't recommend using KTA the first week.

What # gripper can you close now?

Edited March 25, 2004 by odin

[Incindium]

I think you guys missed Dean's point although your suggestions may still be valid. He's worried about his grip training interfering with his normal weight training. I haven't used KTA but can see how intense grip trianing can mess up your weight training and vice versa. Any training that hits the CNS hard causes my grip to suffer. My grip is crap on the days after I have a heavy workout(ME bench or ME squat). On the flip side you also don't want to hit the heavy gripper work directly before a workout that will involve grip as a major component. You are just going to have learn how your body responds to the grip work and how it affects your weight lifting. Once you figure that out it's a matter which one you are currently going to prioritize. Currently grip is a supplementary training for me compared to my time in the gym. My gripper work consists of keeping my #2 and PDA .270 at work with me and working with it more when I feel stronger with it and less when I don't. I useally do some reps or no set singles with the #2 throughout the work days and attempts with my .270 when I'm feeling strong. Kinda slow going but seems to be working as the other night I closed the .270 for a couple singles.

Edited March 25, 2004 by Incindium

[Bill Piche]

I would not worry about grip training screwing up your normal training. It's never affected mine and in fact normal training warms me up nicely and I am always stronger in grip when done together.

Also, if the word "overtraining" even enters your mind doing KTA I would suggest stopping immediately because you are still stuck in the wrong paradigm.

[Tom Black]

It's your program Bill, so you are of course right, but too me the key phrase in Dean's post is "I’ve had my grippers for three days." I think he would need a little practice on the grippers first just to get the right positioning.

[Bill Piche]

It's your program Bill, so you are of course right, but too me the key phrase in Dean's post is "I’ve had my grippers for three days."  I think he would need a little practice on the grippers first just to get the right positioning.

I agree 100% Tom.

I think his original question was if it would screw up his normal training. I think normal training and grip training complement each other.

[bseedot]

Dean- you're a PLer and strongman. I saw on P&B that you played football in college as well. From this my assumption is that you're not a newbie in the weightroom. Forge ahead with your regular weight training and KTA and pay critical attention to what your body tells you. Back off a bit when you feel it is necessary, go balls out on those days you feel really good. Doing your gripwork after your normal full body training will help toward ensuring that you don't fry your grip before DLing, for example. Take extra good care of your hands. Use lotion daily and keep callouses in check. You'll need healthy, supple hands for strongman.

BC.

[Dean Jones]

Thanks for all the responses. Sorry if my question was not clearly stated.

My grip strength has noticeable decreased in the last couple of days so the heart of my question is what would be the best way to back off a little from my grip and aid recover.

Lower the training volume, or take time off.

[Tobias]

My grip strength has noticeable decreased in the last couple of days so the heart of my question is what would be the best way to back off a little from my grip and aid recover.

Lower the training volume, or take time off.

Both.

[dannyboy]

i would take some time off and start kta after your a little more seasoned with grippers

[Sybersnott]

I would not worry about grip training screwing up your normal training. It's never affected mine and in fact normal training warms me up nicely and I am always stronger in grip when done together.

Everybody reacts differently. I myself can go cold doing a grip workout and still get results. But I agree with everyone when they say take a break.