Training for grippers

Here's another article I wrote for the web-shop. Enjoy:

A much (almost too mush sometimes) topic on the few grip forums we have is the 'how to' training to improve on grippers. As someone who wrote a book on the subject (www.gripperbook.com) I'm well aware of the more complicated and, so it seems to me, overly technical aspects of gripper training. But as anyone who's ever read my training logs you'll note I keep to the K.I.S.S. (keep it simple stupid) principle in a very big way.

I train (usually alternating) on both TSG (torsion spring grippers) or the Vulcan Gripper. On TSG I use Paul Knight's suggestions (helped me to tidy up the set) to position them in my hand just so with Paul Savage reminding me to press the thumb (non gripping hand) on the gripper handle against the palm locking it in position better. Then, taking a wider than usual set (as others seem to enjoy when watching my youtube videos) I wrap my hands around and squeeze. My volume is much lower than many and so I rarely, if at all, get any torn or rough skin. 

One little trick I use in competition is to warm up on them as though it was a workout so this usually goes thus: CoC 1 x 6 reps, HG200 x 3 reps, then 1 rep per gripper to my working grippers (right handed usually CoC 3.5 or better and left handed a BBE). Once I get to the working gripper I aim to do around 7 x 1 reps.

On the Vulcan I take the same set up and warm up approach. At the working level (16-18 right handed) I can add the rubber bands for micro-loading and use the same 7 x 1 rep approach. But there's very little over-closing, BTR training or similar. Literally and then if reminded only I might do these extra bits and bobs once a month.

Yet here I am at the or very close to the absolute tip top of the gripper closing tree. There are a few main reasons why I probably don't need to do anything complicated: I'm strong anyway, I've been training a long time, I know what works for me, I've been doing grip longer than most and maybe little or no pressure to go up too many more notches. Now I know that last bit sounds 'big headed' but I've joked with others 'where's the money?'. If I knew I'd make a few bucks more CCS closing a 4 or the guys started breathing down my neck big style I'd either have to pull my socks up and 'get game' or pull over to the side and let them pass (that time is a-coming trust me).

Gripper feats/records

1. Certified CoC 3 back in 2001, closed it for reps, closed it inverted and closed it hanging upside down in a power rack using inversion boots for giggles. I also have a video of my crushing a credit card to show how it's done
2. Closed three (or 4??) different 4's in one evenings training late 2008 (9000+ views to date on youtube) inc one rated at 4.01 (belonging to Jim Wylie). Quite an evening even for me.
3. Hold both official records (CCS and 20mm) on David Horne Vulcan Gripper: 20mm at Level 21 and CCs level 16 (Laine Snook and Paul Savage have done more unofficially)
4. To date worked my way through the Mash Monster list to level 5 (of 7) of which there are, inc myself, 6 of us on that level. I've also closed a MM7 (dud) which is rated as being as hard as the actual MM6 so I'm ready for that one too.
5. Closed a 205lbs calibrated CoC 4 at the 2009 Chad Woodall event (apparently best in competition to date). The same day I then closed two more after the competition (on video) inc one rated at 199lbs with NO CHALK and then another a few minutes later. Again a good day considering I'd travelled 5000+ miles to get there and had managed 2nd place against Chad and had not closed a 4 in weeks!!

One might then ask, if we ignore genetics, hand size and god only knows what else people might possibly come up with as excuses, reasons, what-have-you, as to why I do what I do and why they cannot - how come I can do 'all this shit' with my KISS approach?? Part of it has to be sheer hard work - I treat a gripper close like any big max effort on a compound. So it's near teeth grindingly hard, eyes bulging, veins throbbing and F-O-C-U-S that is getting the job done. Grippers aren't an after thought but 1) first in the workout and 2) treated as seriously as any other exercise I do. Only recently I saw a video (one or my more recent 4 close) where I am breathing out in certain way just prior to a big one in and my eyes take on a certain look (a little away from the camera but also in another place as it were) and I am 'in the moment' and giving it my all.  

Wednesday 9th May 2012 workout

Wednesday
Seated Press in Jones
bar x 8 reps, 50-kilos x 8 reps, 65-kilos x 8 reps, 90-kilos x 2 x 4 hard reps (s)

s/s

Alt standing dumbbell curl
10-kilos @ x 8 reps, 20-kilois @ x 8 reps, 25-kilos @ x 6 reps d/s 15-kilos @ x 8 reps

1 Arm TPD reverse grip
20-kilos x 8 reps, 35-kilos x 8 reps, 55-kilos x 6 reps d/s 30-kilos x 15 reps then over grip x 8 reps

Dumbbell holds with fat gripz
47.5-kilos x 3 x 25 seconds

Protein scandal doc is meant to be getting edited down. Instead it's 4500+ words and 11 pages long!

Monday 7th May 2012 workout

Monday

Umming and ahhing all the way down the hill to the gym - legs or Deadlift. This may have been aided by enjoying a pint or two with David yesterday during Rochester's Sweeps Festival (pics on facebook)
 

Leg Press

f/p x 20+ reps, 120-kilos x 20 reps, 240-kilos x 20 reps, 360-kilos x 20 reps, 500-kilos x 8 reps

Leg Ext

35-kilos x 15 reps, 80-kilos x 15 reps, stack x 2 x 10 reps
 

Leg Curl

35-kilos x 12 reps, 50-kilos x 12 reps, 75-kilos x 8 reps

F/W/Curls

17.5-kilos x 8 reps, 30-kilos x 8 reps, 40-kilos x 8 reps d/s 25-kilos x 8 reps @ 

Added some free range egg whites to my protein drink today. We'll see how I get on. 

Thursday 3rd May 2012 gripper work+

Thursday
More protein scandal work and my 1 Rep Max shirt arrived: sweet :)

V/ Gripper
B/H: 1/1 x 8 reps @, 3/3 x 1 rep @, 5/5 x 1 rep @,
L/H: 6/5 x 2 x 1 easy reps, 6/6 x F (poor set), N, N, N, VN reps
R/H: 6/6 x 1 rep, 7/6 x 1 easy rep, 7/7 x F, dropped to 7/6 x 1 easy rep back to 7/7 x F (both F were poor sets), then N, N reps

Tuesday 16th and Wednesday 17th w/outs

Tuesday

V/gripper
 

Wednesday

errands, inc posting ID re house purchase then

Iso Press(Jones in use)
handles x 15 reps, 16.25kg@ x 8 reps, 32.5kg@ x 8 reps, 55kg@ x 5 tough reps
 

s/s
 

H/D/B Curls

10kg@ x 8 reps, 20kg@ x 8 reps, 30kg@ x 8 reps, 37.5kg@ x 8 (loose) reps d/s 20kg@ x 8 tight reps.

s/s
 

T/P/D

30kg x 8 reps, 50kg x 8 reps, 80kg x 2 x 6 reps

R/W/Curls

7.5kg x 11 reps, 12.5kg x 11 reps, 20kg x 8 - d/s 12.5kg x reps both sides.

Monday 16th April w/out

Monday
Sooo washed our during and after training. This snotty nose thing must be viral. I'm getting better but does it take something out of me or what?

Leg Press
usual then 120kg x 12 reps, 240kg x 12 reps, 360kg x 12 reps, 500kg x 10 reps

Leg Ext
35kg x 15 reps, 80kg x 15 reps, 120kg x 13 reps r/p

Leg Curl
35kg x 12 rep, 45kg x 12 rep, 70kg x 11 d/d reps

RT

B/H: 60kg x 8 reps, 80kg x 3 reps, 100kg x 1 rep,

L/H: 115kg x 3 x 1 reps, 117.5kg x 1, 1, 2 reps

R/H:   117.5kg x 3 x 1 reps, 122.5kg x 3 x 1 reps, 125kg x 1 and then a bomb. Was done in.

Was HARD work with virus. Sufficient to say the gyms music and my wanting to do well at the NEC got me through... just.

Sunday 15th April gripper work

Sunday

V/Gripper

Could have been better but still close to where I once was.
B/H: 1/1 x 8 reps, 3/3 x 3 reps, 5/5 x 1 rep
L/H: 6/5 x VVG, 1,1, reps, 6/6 x F and N, N (1/4inch or so)
R/H: 6/6 x 1 rep, 6/7 x 1, 1 reps, 7/7 x F, F, N reps.

Get ALL your shit right = best results

I'll admit up front that very few of us, myself include, get all our 'shit' right all the time but...

The combination of rest, recovery, food / nutrition AND training work together to give you the best results. 

Training

When, as I have mentioned in passing to gym buddies recently, I see guys chatting away while training (not between sets - during) you know the lack of focus and effort will equate to mediocre results. God forbid I hear them outside the gym environment claiming either 1) this trainings easy or 2) I train hard but nothing happens.

Here's the thing - basics/compounds+hard work+intensity of effort is training. Chatting on mobiles or to buddies while you go through the motions is not.

Pick-me-ups and sleep

I've written before about either overuse of pre-workout products as a boost - starts off on fire and a few scoops and sessions later and 'it doesn't work any more', followed by 'I'm not sleeping. Join the dots guys, join the f'kin dots!!

Sleep and recovery

Others have stated what I'll state now - the newbie habit of weekends out late and enjoying themselves does not equal great restful sleep. Late night coffee or cola does not. Late night movies do not. You get the idea? A god nights kip following a hard leg sessions helps with recovery as does a good nights sleep before a hard workout. It has been said that recovery from training is as important as the training itself and you wont find me arguing with that.

Nutrition

Bare in mind I rep for a supplement company and enjoy my protein package gratefully received every month in return for my agreed work... but some young guys will ask about the latest article or new fangled product just on the market. You ask the right questions and they aren't eating the basics, their training is... shit and sleep - for girls etc etc. Here's the deal - Product X wont do shit if the rest isn't in place. I'm happy to debate and argue about said products with the informed on various forums but only from the view that you're eating right before spending £30+ on a small tub of something new and potentially wonderful.

Start with 3 square and if you can four. Eat your damn breakfast! Make sure each meal has some protein and make sure your totals for the day (so-called 'macros') workout to decent numbers. Throw a decent protein and or creatine supplement in and THEN add on other.

Oh and eat for what you wish to be and not what you are (unless that's the thing you want). So less calories for weight loss and more for gains. Take baby steps to get there - so don't be 200 and eat for 240, be 200 and eat for 205 then once there, 210 and so on.

None of what's written is new - just keep it in mind.  

Easter Monday workout

Sat n Sunday off

Monday

The gym was as busy as I've seen it. Owner friendly and welcoming (= nice). I had to wait for two bits of kit and by god you notice stuff. The vast majority, esp when I arrived, was young lads. And do they chat... not between training DURING! I was taken by the urge to be allowed to show them how it's done. But needs must.

View of gym from Beef's site. Back of gym looking down to front.

Leg Press

120-kg x 8 reps*, 240kg x 8 reps*, 360kg x 10 reps*(b), 500kg x 9*
* forgot it was meant to be 10 throughout.

Leg Curl

Had to wait for LE so

35kg x 12 reps, 45kg x 12 reps, 70kg x 12 d/d reps

Leg Ext

35kg x 15 reps. 80kg x 15 reps, 120kg x 12 d/d reps

RT

Could have been better and as before by the end it was an ok workout

B/H: usual

L/H: faffed  about and then 4 x 1 with 115kg load and then a set of 3 reps to finish

R/H: as above but 122.5kg x 5 x 1 reps and then 3 reps

In my minds eye I motivated myself by beating Brian Shaw at the NEC in 2012... as you do ;)