So, I saw the recent thread on a grip/forearm strength training device. I'm sure it helps, anything is better than nothing. Id like to share my grip strength program that I do in preperation for a comp.
I believe in grip strength, once your grips are burned out, its hard to win. I break it down into 3 exercises that all do different things, and are short duration. Perfect to do 15 mins before class.
Do each workout once a week, synergizes nicely for a 3 day training week.
workout 1, maximum grip strength. Deadlift at your 5 rep max. 3 sets of 5. If you are strong, this will tax your grip to the max, no straps cheater. Builds top end grip strength, you will never have to squeeze this hard in a match.
Workout 2. Chin ups, palms forward. Do as many perfect reps as you can, then hang from the bar as long as you can, completing perfect reps as your muscles recover from hanging. 3 sets, rest for a few mins in between. This is close to the maximal grip you will use in a match. Similar to the amount of strength you will use when attempting submissions.
Workout 3. Find a cable row machine, over head or in front of you. Pick a weight you can do 30 reps with, take off the handle and put your belt through it. Use your belt as the handle. 3 to 5 sets of 30, 2 to 3 mins rest between. This will build your lactic acid tolerance under load, simulating general gripping for sweeps and control.
I normally like to do this for a month leading up to a comp, I feel that my grips are a strong part of my competition wins. Thank you for reading.
I believe in grip strength, once your grips are burned out, its hard to win. I break it down into 3 exercises that all do different things, and are short duration. Perfect to do 15 mins before class.
Do each workout once a week, synergizes nicely for a 3 day training week.
workout 1, maximum grip strength. Deadlift at your 5 rep max. 3 sets of 5. If you are strong, this will tax your grip to the max, no straps cheater. Builds top end grip strength, you will never have to squeeze this hard in a match.
Workout 2. Chin ups, palms forward. Do as many perfect reps as you can, then hang from the bar as long as you can, completing perfect reps as your muscles recover from hanging. 3 sets, rest for a few mins in between. This is close to the maximal grip you will use in a match. Similar to the amount of strength you will use when attempting submissions.
Workout 3. Find a cable row machine, over head or in front of you. Pick a weight you can do 30 reps with, take off the handle and put your belt through it. Use your belt as the handle. 3 to 5 sets of 30, 2 to 3 mins rest between. This will build your lactic acid tolerance under load, simulating general gripping for sweeps and control.
I normally like to do this for a month leading up to a comp, I feel that my grips are a strong part of my competition wins. Thank you for reading.
