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written permission of the publisher.

Corey Beasley

You simply must stay focused to be the best. As you do this, momentum will build, skills will flow, your body will adapt and your confidence will grow. With consistent effort, you will improve and be able to handle more

than you ever thought possible.

It can be incredibly frustrating when you cannot break their grip and they seem to control every situation. Whether its controlling the position or finishing submissions, grip strength is an essential piece of any combat athlete‘s game.

I‘m not the strongest or the smartest coach, but have been fortunate to learn from great people and have been fortunate enough to work with some great athletes. Grip training has always appealed to me and it‘s an important piece of the performance puzzle, that yields meaningful benefits for any combat athlete.

While the majority of people look to the weight room, I have found that we can learn more about developing a strong grip from the blue collar workers and athletes that have some fruit on their tree. The guys who wrench, grab, carry, use tools, climb, move and use their hands on a daily basis. Forget the bodybuilders with big biceps, if you’ve rolled with an iron worker, you will instantly understand what I am talking about.

This book is going to walk you through exercises, workouts and progressions that I have learned and used over the years to train some of the best combat athletes around.

Get ready to take your grip to the next level!

4 Email: [email protected]

GEt a GrIp. thE dEfInItIvE GuIdE to dEvElopInG GrIp StrEnGth for fIGhtErS & GrapplErS

The fight is won or lost far away from witnesses – behind the lines, in the gym, and out there on the road, long before I dance under those lights

“Muhammed Ali

Introductionhave you eveR Competed against someone with a ReaLLy stRong gRip?



Grip Strength Definedwhat is gRip stRength.Grip strength involves the fingers, hands, and forearms. Gripping, grabbing, holding, climbing...our hands allow us to connect with the world around us. In daily life we might be carrying groceries or the kids. On the mat, we are using our grip to manipulate our opponent, move them around or control a position. While often neglected in the weight room, grip strength is an essential piece of the puzzle for any combat athlete.

BeneFits oF gRip stRength.Fighting and/or Grappling are hands on sports and the benefits of a strong grip may seem obvious. Strong hands help us grab and control our opponent, right? But a strong grip can help us in other ways as well. Strong fingers, hands and forearms are also less susceptible to injury. Ever got a finger caught in a gi, sprained your thumb or tweaked your wrist? While these injuries cannot always be avoided, but strengthening those areas can protect us from common tweaks, pain or injury.

types oF gRip stRengthOur hands are very intricate and can perform a variety of functions. They need to be delicate enough to button our shirt, strong enough to carry heavy loads and have the endurance to work over long periods of time. During competition, we need to be able to hold positions, as well as move under tension, using a variety of different hand holds.

Holding, without moving is called isometric contraction. For example, grabbing a wrist or collar, holding tight and not allowing your opponent to move. Even though there is no movement, this type of contraction can be exhausting. Developing this isometric strength can yield huge benefits on the mat.

Fighting/grappling also requires movement and our grip must be able to hold up in more dynamic movement. Maintaining your grip while rolling, pulling and scrambling for position is much different than simply holding still. Our grip works with the rest of our arms, shoulders and back to assist in a variety of pushing and pulling movements. Like we said before, our grip allows us to interact with the world around us. Training for these dynamic situations help us better prepare for practice and competition.

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3

types oF gRip stRength

pinCh

CRush

extend

huB

RoLLeRs

wRenChing



grip work between the fingers and the thumb.

the grip between your fingers and your palm—the one you use for shaking hands, crushing grippers, beer cans, etc.

the opposite of just about every other type of grip. Works opposing muscles to keep the hands healthy and pain free.

also called claw grip. thunk of palming a basketball or someone‘s head.

stick/pipe with a rope attached to weight. Roll weight up to pipe, repeat to burn forearms and strenghthen wrists

grab an object and rotate, like tightening a cap, bolt or something similar.

Wrenching

Be so strong that nothing can disturb the peace of your mind“

“Grand Master Carlos Gracie Sr.

TIPS-* Learn Proper technique beforeadding load or increasing intensity.

* Maintain neutral spine, braceentire your core during lifts.

* Using a variety of different liftsand hand positions will help you develop more strength from head to toe.



Grip Building BasicspiCk up heavy things

Lifting things is a natural human movement pattern. We lift boxes, kids, and other items almost every day of our life. Strongmen used heavy stones to display their strength. Farmers pick up livestock, bails of hay and other items to support their farms. Jiu jitsu players need similar strength to lift and move their opponent on the mat.

The most common exercise for this category is the deadlift. Hinge at the waist, maintain good posture and pick up the bar. You can also use stones, sandbags, kettlebells and other items, but the idea is still the same. Pick up something heavy. Any of these lifts help develop strong grip, upper back and hips. Perfect for jiu jitsu. MMA, Wrestling, and other combat sports.



hanging, CLimBing, puLLing

As kids we were constantly grabbing onto to bars, swinging around and holding on for long periods of time. Hanging from a straight bar, tree branch, rope, climbing hold or similar, helps build strength and endurance throughout our fingers, hands and forearms. By utilizing different handles, we challenge our grip in a variety of ways. For example, hanging from a gi is much different than hanging from a rock climbing hold or ledge, yet both yield benefits. Mix it up and challenge yourself to hang for longer periods of time.

Pulling is another natural movement pattern that we on a daily basis and every pull starts with grip. We are constantly grabbing and pulling in a variety of positions on the mat. From arm drags to passing the guard, developing strong pulling power allows us to roll more effectively. In order to train this pattern we can use a variety of pulling exercises. Rows, high pulls, pulling ropes, tug of war and other drills al help us develop pulling strength and power. One of our favorites was inspired by the strongman truck pull.

Attach of rope to a heavy sled, weight, car or similar. Stretch the rope out, sit on the ground and pull hand over hand until the object reaches you. We use 100’ ropes and use a variety of objects to drag. This is an incredible drill to build massive pulling power, as well as building endurance throughout the hands and forearms.

Rock climbers are notorious for having strong hands, arms and backs. Climbing on rocks, in a gym or up a rope forces our hands and pulling muscles to work in unison, which transfers perfectly onto the mat. Use a variety of hand holds, ropes and other implements to continually challenge yourself. This will quickly build grip strength, pulling power and the endurance needed to finish a match.

CRawLing, pushing, and pRessingPushing and pressing aren‘t commonly associated with grip training but definitely

needs to be addressed. Crawling, handstands, push ups and other pressing movements can tax

our hands and forearms. During a handstand, the hands, wrist and forearms have to support and

balance our entire body. Crawling is another great exercise to develop the hands and wrists under

load. We can use a variety of these movements to further develop our grip and become a strong,

well-rounded athlete. We will go into greater detail about this and showcase a bunch of other

exercises later.

CaRRying and dRagging

Carrying things is another basic way to build

strength and endurance in our hands. We can

carry sandbags, dumbells, heavy buckets and

more. The most famous exercise in this category

is called the farmer carry. Pick up two heavy

dumbells and walk for distance or time. While

this is a great way to develop grip strength, it

also challenges your posture, core, hips and legs.

We use hex bars, dumbbells, kettlebells, chains,

buckets, gi grips, barbells and many other items

to add variety to this exercise, but the idea is

simple. Pick up items with your hands, carry

them for awhile and you will get stronger.

In the field, sometimes loads are too great and

we are forced to drag them. We use a variety

of different handles and simply drag sleds, chains, etc for distance or time. This is a great way to

improve our isometric holds that occur during grappling exchanges, tying up and hand fighting.



otheR

When I started training 16 years ago,

machines, dumbells and barbells were the

only tools you‘d see in most gyms. Over

the last 20 years, tools like kettlebells,

ropes, maces, clubs, sandbags and other

tools have flooded the marketplace.

These‚ unconventional tools‘ can add a

ton of value to our programs and many of

them tax our grip in new ways. Any of you

that have swung a kettlebell for any length

of time, know exactly how taxing it can be

on the hands.

We will walk through a variety of exercises

and strategies for using these tools in our

workouts.

The BEST Fighters do what needs to be done...not always what they feel like doing.

-Corey Beasley

“



guidelines for getting started

If you are just getting started, I would recommend starting slow, using light weights and seeing how your body reacts to these exercises. Since many of us spend our days in the office, on the computer or typing on our phones, we need to try any new exercise plan with caution. Although many may seem simple, they can be taxing on the system and should be slowly introduced over time. As time passes, you will be able to handle heavier loads, more difficult tasks and will be able to endure longer time under tension.

exeRCise vaRiaBLes



Let‘s Get Started

intensity This is basically how taxing an exercise is on your body. Extremely heavy farmer carries take their toll on your hands, back and shoulders, where therapy putty or band extensions are less intense and great for recovery.

volume This is the dosage. How many, how long, how often, etc. If we can get the result we need out of 4 sets of 8 reps, then there is no need to do 5 rounds of 50. More is usually NOT better. Quality over quantity is the key.

timing When to perform your workouts. When adding sessions to your current skill training, we must take all of your sessions into account. Working out right before a hard sparring sessions is probably not a good idea, so its important to lay out your week and plan your sessions with your coaches.

Recovery Our bodies get stronger in between sessions. Doing too much can tear us down, so we must allow ample time to recover between sessions. Its also important to provide good fuel (nutrition) and get enough sleep (7-9 hours).

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pRepaRing youR hands FoR BattLewarm up

Just like any other part of the body, its important to make sure that your hands

are warmed up and ready to do work. Below you will find 11 simple drills that you

can perform before workouts to make sure they are healthy and ready for more

intense exercises.

1. individual thumb n Finger touches2. Finger waves3. wrist extension - Flexion - side deviation4. wrist Rotation (supinate and pronate)5. wrist Circles6. prayers7. Reverse prayers8. interlocked wrist waves9. interlocked wrist Rolls10. Quick open and Close11. shake em out!

Doing these drills daily will

help to improve blood flow,

dexterity and proper function

of your fingers, hands, wrist

and forearms.



Check out the warm up video here

http://youtu.be/CEDbePA8K4Q

Below are a list of some of my favorite exercises in each category.

If you are just getting started, I would recommend starting slow, using light weights

and seeing how your body reacts to these exercises. Since many of us spend our

days in the office, on the computer or typing on our phones, we need to try any new

exercise plan with caution. Although many may seem simple, they can be taxing on

the system and should be slowly introduced over time. As time passes, you will be

able to handle heavier loads, more difficult tasks and will be able to endure longer

time under tension.

piCk things up (hinge)

douBLe aRm singLe aRm

kettLeBeLL dead LiFts

TIP- Asymetric lifts like the single arm put more stress on your core. Stay square without rotating



EXERCISES

sand Bag deadLiFt

atLas stone gRip

atLas stone LiFt

BaR deadLiFtTIPS-* Feet shouldbe shoulder widthapart.

* Grab bar, spine neutral,lats engaged, core tight, head neutral.

*Drive fet into the floor andmake sure hips and shoulders rise together.



sandBag gRips

kettLeBeLL swings

douBLe handed swings

singLe handed swings

TIPS-Swing Cues

* Start with Kettlebell infront of you

* Grab firmly, engage thelats and hike the bell back through your legs.

* Load the hamstrings andglutes, then fire the hips forward into your forearms.

* At the top of the swingyou want full hip extension, knees locked, feet rooted into the ground, core tight and glutes squeezed.

* As the bell returns downwait for the forearms to reach the hips before hinging into next rep.



hanging

amonkey BaRs

Rope hang BaR hang

TIPS-Benefits of Hanging and Climbing

Hanging is a great way to strengthen the shoulder girdle and grip strength. Once proficient try a variety of different grips and even adding external loads

IE. One arm hand holding weight or kettlebell.

singLe BaR hang



pull ups (fat bar, gi, rope, eagle claw, pipe, clinch, etc)

P u l l U pVariations

Fat Bar

GI Grips

LeveL 1 LeveL 2 LeveL 3

puLLing





hang/puLL gRip vaRiations

puLLing Continued

peg BoaRd

suspension Row singLe aRm Row

level 1 level 2 level 3



puLLing Continued

LeveL 1 LeveL 2

singLe aRm Rows

TIPS- Seated Rope Pull* Seated, facing post, maintain goodposture.

* Pull hand over hand with rope goingover your shoulder.

* Switch shoulders after each length iscompleted.

TIPS- Plank Pull* Assume strong plank/push upposition.

* Body Straight

* Reach out and pull rope toward body

* Switch arms after each length iscompleted

TIPS- Single Arm Rows

* Feet staggered, knees bent

* Neutral Spine, core engaged

* Pull from lat, retract shoulderblade

* Pull thumb to armpit



pLank puLL

seated Rope puLLpuLLing Continued

CLimBing

peg BoaRd CLimB

RoCk CLimB

Rope CLimB

TIPS- * This is an “advanced“ pulling drill.

* Learn to move laterally, up and down,at diagonals, etc.

* Load one arm, then attempt to moveweightless side.

TIPS- * Rock climb holds offer wide variety of

challenges.

* Visit a local climing gym or simply buya variety of grips online.

* Mix it up and have fun.

TIPS- * Climbing a rope has been a staple in

the military and wrestling rooms.

* Start by hanging, doing isometricholds, short climbs, and pull up variation.

* Increase rope thickness for addeddifficulty.



CRawLing, pushing, pRessing

CRawLing- FoRwaRd, BaCkwaRd &side to side

Spread your fingers

handstands

TIPS- Handstands * Arms straight, spread load throughout entire load.* Stomach tight, glutes tight, body straight* Feet and knees together



Consistency builds champions. If you miss one practice every week, that’s 52 missed opportunities to improve this year. Miss 2 workouts and that’s 104 practices in one year“

“

Corey Beasley

push ups

Keep a tight core and a straight back. Don‘t sag.

vaRious hand positions

Finger TipKnuckleFingers spread

CRawLing, pushing, pRessing



CaRRyingFaRmeR CaRRies

pinCh gRip CaRRy

kettLe BeLL Bottom ups

TIPS- * Pick up 2 kettle bells,

dumbells, or similar.

* Maintain good posture.eyes up. shoulder down and back.

* Walk for distance or time.

TIPS- * Invert one kettlebell in one hand.

* Weight should be stacked oververtical forearm and elbow.

* Walk for time or distance.

TIPS- * Use metal or bumper plates.

* Fingers straight with thumbopposing.

* Ideally done on smooth side ofplates, so there are no lips or ledges to grip.



heavy Bag CaRRies

odd gRip CaRRies

CaRRying Continued

TIPS- * Heavy bags offer a great, heavy load for carrying. Lift,maintain good posture, use a variety of grips and carry for time or distance.

TIPS- Benefitsof Variety

* Our hands areintricate and able to perform a wide variety of tasks. In order to build them up, we must challenge them many differnt ways.

Use those movements to build up your hands healthy and strong.



isoLated gRip exeRCises

FRont pipe LiFt

ReaR pipe LiFt

FRont pLate LiFt

wRist RoLLeRs

TIPS- * Grab one end of a pipe, with long end out front.

* Simply raise the apposite end of the pipe.

* Length and size of pipe determine difficulty.

TIPS- * Grabe one end of pipe, with long end out back.

* Raise far end of the pipe.

* Length, size and hand position will determinedifficulty.

TIPS- * Pinch grip weight plate, with palm facing up.

* Perform curl, while keeping wrist straightthrought the exercise.

TIPS- * These are a great forearm drill.

* Attach rope to stick or pipe, then attach weight.

* Roll pipe until wieghts reach the handle.

* Perfrom drill in both direction.



gRippeRsextend

RiCe wRenCh

dumBBeLL CLaw

med BaLL paLm

isoLated gRip exeRCises Continued

TIPS- * Palm medicine ball, release and quickly grab with opposite hand.



extRa/Bonus exeRCises

BattLing Ropes gRip vaRiations

taz toweLs toweL gRip

sLedge hammeR

TIPS- * Use a variety of grips* Try short intense bursts of effort as well as long periods or work (5+ min)

* Mix in a variety of different moves

TIPS-

* Use a big towel ormoving blanket.

*Shake quickly up anddown for a period of time

*Add footwork ormovement for increased cardio

TIPS-

* Start light and develop goodtechnique

* Work into circuits and/orendure longer periods of effort

* Try a variety of differentweights to challange yourself.



ReCoveRyRiCe BuCket

putty

1 2 3

1 2 3



pvC pipe Rotations

FingeR netting

ReCoveRy Continued

paLm down paLm up

TIPS-

* These low intensity drills help keep your hands healthy, speed recovery and keep commoninjuries at bay. Should be used between workouts or off days.



When developing the workouts for this program, we wanted to provide quality, well

balanced workouts that help you get stronger, not just tired. I recommened these

doing strength workout 2-3 times per week, in addition to your skill training. The

basic structure of these programs looks something like this:

Build your own workout: Choose 1 exercise from each category below

1. Warm Up

2. Pick things up

3. Pulling movements

4. Pushing movements

5. Carrying

6. Isolated grip

7. Endurance or conditioning finisher

The exercises and workouts can be added to your current plan or done exclusively

for a few weeks to improve your grip strength. It really just depends on how long

you‘ve been training, your goals, ability level, training schedule, etc.

*Anytime you are adding new movements to your workouts, tread lightly. These

movements can really shock the system and add a lot of stress to your hands, wrists

and forearms, if they are not prepared.



Workouts

INTEN

SITY

REPS

TIME U

NDER

TEMP

OSE

TSRE

STOU

TCOM

ELE

VEL

TENS

ION

30+ 2

.5 mi

n3-1

-31 -

230

s.- 1

m.

Leve

l 124

80 to

150 s

1 - 2

30 s.

- 1 m

.19

80 to

150 s

1-1-2

2 - 3

1 - 2

m.Mu

scula

r End

uranc

e15

60 to

80 s

2 - 3

1 - 2

m.

1260

to 80

s3-0

-33 -

41 -

2 m.

Leve

l 210

20 to

60 s

3 - 4

2 - 3

m.Hy

pertro

phy

720

to 60

s2-0

-23 -

42 -

3 m.

510

to 20

s4 -

52 -

3 m.

Stren

gth

310

to 20

s1-0

-X4 -

53 -

5 m.

Leve

l 32

5 to 1

0 s5+

3 - 5

m.Ma

x Stre

ngth

11 t

o 5 s

X5+

3 - 5

m.

X=AS

FAST

AS PO

SSIBL

E

For example:

If you are using a new exercise, need to learn technique and allow your body time to adapt to the new stimulus, then I‘d recommend starting light, use less intensity and develop the foundation for more intense workouts.

On the flip side, if you are familiar and have experience with these exercises, then you can move onto more intense workouts and build strength.

Ideally, your program will fluctuate through all of these categories over time. ‚Green‘ workouts are great for beginners, but also beneficial for advanced trainees‘ recovery and endurance. ‚Red workouts can build strength, but can also injur people who are not ready for that level of intensity.

Truth is, that combat athletes need to vary their workouts, control intensities/volume and understand how these factors affect your performance.

No matter where you start, we recommend that you create 3 week blocks in each section. Create 2-3 workouts that you do weekly, improve over the 3 week time frame and then vary the movements and intensities according to your goals.

understanding tempoTempo prescriptions come in a series of three numbers representing the times in which it should take to complete three stages of the lift. In a workout, the tempo prescription will follow the assigned number of reps, such as:

Front Squat x 2-3 reps @ 3-0-X

the First number –The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

the second number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.

the third number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving faster



Warm Up Sets Reps Tempo Rest

Pick Up

Pulling

Pushing

Carrying

Isolated Grips

Finisher

Notes



sampLe woRkouts - LeveL 1Warm Up Sets Reps Tempo Rest

Pick Up2 Hand KB Deadift 2 15 1-‐2-‐2 1-‐2 min.

Pulling2 Arm Hang 2 15 1-‐2-‐2 1-‐2 min.2 Arm Suspension Row 2 15 1-‐2-‐2 1-‐2 min.

PushingForward Crawl 2 60 sec 1-‐2 min.Hand Stand Hold 2 60 sec 1-‐2 min.

CarryingFarmer Carries 2 60 sec 1-‐2 min.

Isolated GripsWrist Roller 2 60 sec 1-‐2 min.Grippers 2 15 1-‐1-‐2 1-‐2 min.

FinisherBattling Ropes-‐ Alt Waves 3 60 sec 1 min

Notes




Pick UpSandbag Deadlift 2 15 1-‐1-‐2 1-‐2 min.

Pulling1 Arm Hang 2 30-‐60sec 1-‐2 min.Odd Grip Pull Up 2 15 1-‐1-‐2 1-‐2 min.

PushingFwd/Bck Crawl 2 60 sec 1-‐2 min.Handstand Holds 2 60 sec 1-‐2 min.

CarryingSingle Arm Farmer Carry 2 60 sec 1-‐2 min.

Isolated GripsFront Pipe Lever 2 15 1-‐1-‐2 1-‐2 min.Rear Pipe Lever 2 15 1-‐1-‐2 1-‐2 min.

FinisherTowel Taz 3 60 sec

Notes




Pick UpBarbell Deadlift 3-‐4 8-‐12 3-‐0-‐3 1-‐2 min.

Pulling1 Arm Hang 3-‐4 30-‐60sec 1-‐2 min.Single Arm Row 3-‐4 8-‐12 3-‐0-‐3 1-‐2 min.

PushingSide Crawls 3-‐4 60 sec 1-‐2 min.Push Ups 3-‐4 60 sec 1-‐2 min.

CarryingBottoms Up Carries 3-‐4 60 sec 1-‐2 min.

Isolated GripsRice Wrench 3 60 sec 1-‐2 min.Band Extension 3 8-‐12 3-‐0-‐3 1-‐2 min.

FinisherSledge Hammer 3 60 sec

Notes

1 Arm Kettlebell Deadlift




Pick Up2 Hand KB Swing 3-‐4 60sec 1-‐2 min.

PullingMonkey Bars/Climbing 3-‐4 30-‐60sec 1-‐2 min.Seated Rope Pull 3-‐4 60sec 1-‐2 min.

PushingSide Crawls 3-‐4 60 sec 1-‐2 min.Knuckle Push Ups 3-‐4 60 sec 1-‐2 min.

CarryingHeavy Bag Carries 3-‐4 60 sec 1-‐2 min.

Isolated GripsDumbell Claw 3 60 sec 1-‐2 min.Grippers 3 8-‐12 3-‐0-‐3 1-‐2 min.

FinisherTwo Handed Rope Slams 3 60 sec 1-‐2 min.(Folded handle grip)

Notes




Pick Up1 Arm KB Deadlift 5 5 1-‐0-‐1 2-‐3 min

PullingPeg Board/Climbing 5 20 sec 2-‐3 minSingle Arm Row 5 5 1-‐0-‐1 2-‐3 min

PushingHandstand Push Ups 5 5 1-‐0-‐1 2-‐3 minKnuckle Push Ups 5 5 1-‐0-‐1 2-‐3 min

CarryingHeavy Bag Carries 5 20 sec Heavy 2-‐3 minPinch Grip Carry 5 20 sec Heavy 2-‐3 min

Isolated GripsDumbell Claw 5 20 sec Heavy 2-‐3 minGrippers 5 5 1-‐0-‐1 2-‐3 min

FinisherTowel Taz 5 20 sec FAST! 2-‐3 min

Notes

Barbell Deadlift




Pick Up1 Arm KB Swing 5 5 Heavy 2-‐3 min

PullingRope Climb 5 20 sec 2-‐3 minPlank Rope Pull 5 20sec/arm 2-‐3 min

PushingFinger Tip Push Ups 5 5 1-‐0-‐1 2-‐3 minHandsstand Push Ups 5 5 1-‐0-‐1 2-‐3 min

CarryingSingle Arm Farmer Carry 5 20 sec Heavy 2-‐3 minBottoms Up Carry 5 20 sec Heavy 2-‐3 min

Isolated GripsMed Ball Palm 5 20 sec 2-‐3 minFront Pipe Lever 5 5 1-‐0-‐1 2-‐3 minRear Pipe Lever 5 5 1-‐0-‐1 2-‐3 min

FinisherRope Slams 5 20 sec Go Hard! 2-‐3 min

Notes

Handstand Push Ups



gripper - penny hold for time

With a standard grip (handles down, spring on thumb side of hand), close the ends of the gripper over the penny to hold it in place. This starts your time counting. The goal is to hold the penny in place, only using the gripper ends, for as long as possible. When the penny drops your time stops.

Rolling thunder Lift

For this event the Rolling Thunder handle from IronMind is used. This handle is attached to a loading bar by an adjustable chain. Grasp the handle with one hand (a normal grip - thumbless style is not allowed) and lift the weight clear of the floor. No contact with the stationary part of the handle is allowed. The handle must stay roughly parallel to the ground and the lifter finishes with his body erect. Hold aloft till you receive the referee’s signal and lower it under control. The fingers of your lifting hand are not to be wedged against your thighs. You are allowed to steady yourself by pushing off on your leg with your non-lifting hand. [The BHSA have no records on this event due to the differences in how the handle spins with age. IronMind‘s records are done with a brand new handle out of the packet.

plate pinch

This can be done with two hands or one hand. For both challenges you can either use the Pich Block or two metal weight plates as the load. The factors in this challenge are load and time. For example, try holding 2, 25lb plates (smooth side out) in a one hand pinch for time.

2 Hand challenge is done with two hands working together on one weight. Single arm challenge simply uses one hand to hold the load.

Weight plates will be different than the pinch block, because of the width. If you want to keep the challenge consistent over time, we‘d recommend picking up the pinch block.



challenges

100ft Farmer walk

Pick up two dumbbellls, kettlebells, farmer carry handles or similar. Stand tall and carry as much load as you can handle for 100ft. Simple.

You can adjust the distance, add Fat Gripz or play with the variables to customize the challenge for your gym and audience.

1/2 mile Farmer walk

This is the same as the 100ft farmer carry, except the time and distance is much longer. Time to test that grip endurance! Again, you can vary the distance or time to fit your needs.

Rope Climb

Option #1 Most lengths, without touching the ground.

Option #2 Most lengths, without using their legs.

*Restrict the height to 10 feet for this challenge to avoid injury.

peg Board

If you have a peg board, this is a simple challenge to implement. Who can climb the most lengths?

10min Battling Rope - Alternating Waves

We use 1.5 inch thick, 50‘ ropes. Using the alternating wave pattern, the waves must reach the anchor point for ten minutes straight.

Want to increase the challenge? Fold the handles over, use a 2“ rope, or increase the time of the challenge.



10min Battling Rope - alternating waves

We use 1.5 inch thick, 50‘ ropes. Using the alternating wave pattern, the waves must reach the anchor point for ten minutes straight.

Want to increase the challenge? Fold the handles over, use a 2“ rope, or increase the time of the challenge.

1 mile Rope pull

We use a 100‘ length of 2“ rope. 53 lengths of the 100‘ rope equals just over a mile. We perform 4 different pulls, 13 lengths each.

- Seated pull over shoulder- Standing, facing away from post, pull through the legs- Standing side pull - Push up plank, facing the post, pull towards the body.

5 minute towel taz

Grab corners of a large towel or moving blanket. Shake the towel, up and down, while moving your feet quickly, changing directions. Think fast hands, fast feet and keep the towel off the floor. Push the pace and see how long you can last.

5 minutes? 10 minutes? 20 minutes?



Q

Q

Q



Frequently Asked Questions

How often should I train my grip?

Just like any muscle, we want to stimulate them, not annihilate them. We would recommend starting with 2-3 workout per week that include a variety of movements.

Where can I communicate with others that are interested in grip training?

Feel free to ask question via any of our social media channels and be on the lookout for our new members area, which will have a private forum for FCC members.

Where can I purchase grip training equipment?

Check out the Grip section of our online store here:

http://fightcampconditioning.com/grip-gear-guaranteed-to-build-strong-hands-forearms-and-grip-strength-that-will-make-your-opponents-cringe/



Facebookhttps://www.facebook.com/FightCampConditioning

Twitterhttps://twitter.com/FCConditioning

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Connect With FCC

Corey Beasley

Twittertwitter.com/corey_beasley

Facebookfacebook.com/coreybeasley

Instagraminstagram.com/coreybeasley

Coach‘s Contact

Final WordsWe are only as strong as our Weakest link

Taking the time to develop your grip strength will transfer onto the mat, into the cage and will help you become a stronger grappler or fighter. Use the recommended workouts as templates and customize them to fit your needs and ability level.

Remember that strength is best developed over time, so be patient, follow our recommendations and listen to your body. Most grapplers and fighters are over trained anyway, so be conscious of how you feel and stimulate your body, don‘t annihilate it.

We look forward to hearing about your continued success, so please keep us updated on your progress.

https://www.facebook.com/FightCampConditioning

https://twitter.com/FCConditioning

https://instagram.com/fightcampconditioning

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Tools of the Trade

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