GripExpertsEBook, Old school training

GripExpertsEBook

GripExpertsEBook, Old school training

[ Pobierz całość w formacie PDF ]
1
WARNING
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unauthorized reproduction for the unlawful distribution or
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© Underground Strength Coach, LLC
©
2
WARNING – DISCLAIMER
Underground Strength Coach and this book’s creators, advisors,
consultants, editors, wholesalers, distributors and retailers are not
liable or responsible, in whole or in part, to any person or entity for
any injury, damage, or loss of any sort caused or alleged to be
caused directly or indirectly by the use, practice, teaching, or other
dissemination of any of the techniques, information, or ideas
presented in this video. The information in this book is presented
for educational purposes only.
Please consult your physician before starting any exercise
program.
©
3
Chapter
Author
Title
Page
1
Jon Davis
Brutal Grip
4
Training
2
Greg Mihovich
THE Grip
14
Training Manual
3
Rob Isza
Integrated Grip
32
Training on a
Limited Budget
4
Jedd Johnson
Alternative
43
Support Grip
Solutions
5
Spida Hunter Old School Grip
63
Training for The
Modern Day
Warrior
6
Jason C. Brown
Get a Grip!
73
& Pamela
MacElree
7
Mike Fry
Grip Training
82
Made Simple
8
Zach Even-Esh How to Develop
91
Hands of Steel!
9
The
120
Underground
Product Guide
©
4
Brutal Grip Training with Jon Davis
When most athlete’s think about grip training, they think about a low budget hand
crusher or a cheap roller. They feel that two or three sets of this every day will help them
increase their weakness. However, training your grip is much more than just a few sets of
wrist curls at the end of your workout.
Training your grip should translate in the weight room and on the field or court. What
happens when the low budget grip crusher and or cheap roller becomes easy? Most
athletes just increase the reps or stop doing the exercise in general. We feel these things
will not get the job done, therefore, we take a different approach on increasing an
athlete’s grip strength.
Parents and athletes are very curious on why we focus so much on grip strength. How do
you know that you didn’t miss that tackle because of weak hands? How do you know you
didn’t stop that ground ball because of a weak wrist. Was the kicker’s leg really that
strong or were your hands just that weak?
As the owner of a training facility, we never want to leave any questions unanswered.
Every weakness must be addressed to ensure we are building the total athlete.
So how do you incorporate grip training into your athlete’s workouts? Check out the
program below which is a sample week of how our athlete’s are rapidly increasing their
grip strength!
Monday - Max Effort lower body
SQ/DL variation
Unilateral quad movement
Knee flexion variation
Abdominal circuit
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5
Add any of the following exercises we provided for you. *If you have done a heavy
deadlift then we suggest you don’t perform grip exercises on this day.
Wednesday - Max Effort Upper Body
Fat Bar Bench/Pull up variation
Fat Bar Tricep variation
Fat Bar Row
Front and Rear Delt exercise
Friday - Dynamic Effort Lower Body
Jump Variation
Hip extension variation
Heavy Abdominals
Pinch and Roller Sled dragging
We use grip for two weeks on and then take two weeks off. It is very important to rest
your wrists, hands, and forearms so overtraining does not occur. Heavy one week and
light the next seems to work best for our athletes.
In this article are some weapons we use on a regular basis to load up your grip training
arsenal: Be creative and watch your results sky rocket!
Crushing Exercises
:
* Fat Bar lat attachments
* Fat Bar pull-ups
©
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