The best grip training method? Well, maybe so!

As many of you know, I am new to the whole grip training by using handgrippers world... but have been able to progress fairly quickly by using various grippers including the Vulcan as it is, the Vulcan modified into a "secret weapon", the RB adjustable modified with a BTR grind and ground in fingergrips, the CoC collection, and a couple of hand dynamometers to mark the real progress.
Anyway, about a month ago I decided to try and find the most efficient and best method for improving grip for the application of grappling and general martial arts useage.

In short, I took two groups of students and marked down their dynamometer readings and then had them work out two very different ways over the course of a month.

Group "A" worked out with the modified RB adjustables and the Vulcans by using standard type exercises. That being, the most tension they could squeeze for 30 reps, then 10 reps and 1 rep at their max, done three times in about 1.5 hours. Every second or third day (some were different because of when they come to class).

Group "B" worked out with the same type devices but in a very different way (based on a couple of old Karate grip/hand workouts Mas Oyama used). They worked out every day, three or more times a day... the method being squeeze and hold closed the max they can for up to one minute. If they can hold it closed for a whole minute then they must move up one level. Also, once a day they do inverted complete close reps two levels down for as many as they can do.

Both groups gained strength. After 30 days, Group "A" gained an average of about 5 kg on the dynamometer and Group "B" gained slightly more than 10 kg on average.

In short, it appears doing static holds at the max you can do for up to one minute, moving up a level when a minute is accomplished, and doing inverted complete close reps once a day, everyday three times or more a day... is at least if not better than doing the standard method of reps done in pyramid sets every other or every third day.

I know, it's only a month, but the difference is so dramatic between the two groups in just a month... I wouldn't feel right about holding Group "A" back anymore so everybody will be using the Group "B" workout in conjunction with their normal stuff.

I'd like to see this method up against the KTA program and see the results.

Interesting.

Seems quite interesting, how many people were in each group?

I've never really done much with static holds and inverted crushes, maybe I should give your idea a try and see what happens

There were 15 who finished in Group A, and 10 in Group B.... because I only have 8 Vulcans and RB adjustables for them to use (6 single students and 2 couples) and take home after class and which they had to bring back to let the other group (A) use during class.

Half the Grappler's Den students (10 total) were in each group... and half the women (6 total) were in each group. The rest were made up of Tae Kwon Do and Combat Hapkido students, with the attempt to make it as even as possible.

Things to note...
1) For true statistical relevance conducted in a scientific setting, a much larger sample group would be used... I'm not a scientist, and I just wanted to know which is the best training method to develop the strongest grip the quickest
2) those that seem to have higher pain tolerance progressed more in both groups.
3) although Group A had more motivation via the others in class to do as well as they could, and Group B did much of their workouts on their own... Group B still did over twice as well as Group A in the same amount of time.

I'll give this a go for a month as my crushing grip is poor. At present I can close a coc#1 when set properly, but not consistently, and the Vulcan on level 2 (with chalk and not consistently), and just missed level 3 on the Vulcan (red spring). I'll keep the records in my training log and let you know my progress on the 5th of November.

You'll want to force the Vulcan closed at level 3, and hold it closed for as long as you can. Do this three times a day. When you can hold it closed for a whole minute, move up to level 4.
Also, once a day do as many inverted, full open - full close reps that you can do. When you move up to level 4 with the dynamic tension holds, move up to level 2 with the inverted reps.

Full open close inverted reps keep the hand strong for the wide grab and grip (especially with a Vulcan) and doing the holds builds functional hand strength for a wide number of things.

Doing these two things every day, you'll be able to close the 1.5 in a month... without chalk, EASY!

Sounds like a very interesting experiment. I wish I had a willing pool of trainers to work with! How many reps did the B Group tend to get on their inverted complete close reps? Also is there a certain book in which you read about Mas Oyama's hand and grip training, or did you learn about it from another martial artist? And which dynamometer did they test on? I wonder at how wide of a grip their strength was tested. Thank-you

BillHays wrote:As many of you know, I am new to the whole grip training by using handgrippers world... but have been able to progress fairly quickly by using various grippers including the Vulcan as it is, the Vulcan modified into a "secret weapon", the RB adjustable modified with a BTR grind and ground in fingergrips, the CoC collection, and a couple of hand dynamometers to mark the real progress.
Anyway, about a month ago I decided to try and find the most efficient and best method for improving grip for the application of grappling and general martial arts useage.

In short, I took two groups of students and marked down their dynamometer readings and then had them work out two very different ways over the course of a month.

Group "A" worked out with the modified RB adjustables and the Vulcans by using standard type exercises. That being, the most tension they could squeeze for 30 reps, then 10 reps and 1 rep at their max, done three times in about 1.5 hours. Every second or third day (some were different because of when they come to class).

Group "B" worked out with the same type devices but in a very different way (based on a couple of old Karate grip/hand workouts Mas Oyama used). They worked out every day, three or more times a day... the method being squeeze and hold closed the max they can for up to one minute. If they can hold it closed for a whole minute then they must move up one level. Also, once a day they do inverted complete close reps two levels down for as many as they can do.

Both groups gained strength. After 30 days, Group "A" gained an average of about 5 kg on the dynamometer and Group "B" gained slightly more than 10 kg on average.

In short, it appears doing static holds at the max you can do for up to one minute, moving up a level when a minute is accomplished, and doing inverted complete close reps once a day, everyday three times or more a day... is at least if not better than doing the standard method of reps done in pyramid sets every other or every third day.

I know, it's only a month, but the difference is so dramatic between the two groups in just a month... I wouldn't feel right about holding Group "A" back anymore so everybody will be using the Group "B" workout in conjunction with their normal stuff.

I don't know how many reps they did with the inverted closes. The criteria for them was to reduce two levels from what they are static holding and just do as many inverted as they can.
I'd guess they did about what I do as far as amount... 50 or so reps.

Many of Mas Oyama's teachings and insights were passed on through one of my instructors who was student of his, to me. He had some pretty interesting ideas that I might share later on.

I have five hand dynamometers and 1 pinch dyno I experimented with... 3 are for sale on eBay right now.
The two I ended up keeping are the two I like the best, a Detecto digital dynamometer that shows up to 180 lbs of force... and a Baseline 300 lbs digital dynamometer.
We used the Jamar I've got up for sale as the dynamometer in most of the testing. The grip width was adjusted to each person's owm comfort.

Well Mark... it's been almost a whole month... what kind of increase in gripper and related strength are you seeing?

Mark M-D wrote:I'll give this a go for a month as my crushing grip is poor. At present I can close a coc#1 when set properly, but not consistently, and the Vulcan on level 2 (with chalk and not consistently), and just missed level 3 on the Vulcan (red spring). I'll keep the records in my training log and let you know my progress on the 5th of November.

I definitely feel stronger and will be continuing with this method, at least in part because I never forget to train as it is part of a daily routine now. On or around the 5th I'll go get out the chalk and see what my new max is with the vulcan, but just from playing about in the mean time I can virtually no set close my coc#1 which was hit and miss previously at ccs with chalk. I've also progressed quickly with the static holds- a lot of this was a learning curve, but when I started I was using an Iron Woody gripper because the Vulcan was too hard, but I'm currently up to L 6 for the static holds. I have found the key is setting properly- if the thumb is in the wrong place a hold of 10 seconds can be difficult. My wife has told me my head looks like it's about to explode when I'm doing the 1 minute holds!

I am also considering trying a similar method for the 2 hand pinch- at least 3 static holds each day, upping the weight when I can manage 1 minute. Any views on this idea?

Thanks again Bill!

I like holds on the Two Hand Pinch, but I have to wear work gloves or use a towel, as it will definitely tear my skin. Of course the gloves or towel is tougher to use so that's good anyway.

Oh yeah, I agree with David.
You'll definitely want to use some lambskin or calfskin gloves when doing that.

When I was in Law Enforcement, we had access to what were called "frisk" gloves, their purpose was to protect the hands and fingers when patting and frisking people from needle pricks and other sharps... they were also the best weightlifting gloves I've ever used... and they would be perfect for 2HP holds as well.
I don't know what they might called in the UK, but you might try a police supply shop.

You will also need to be mindful of your back too... maybe do a 2HP hold once a day for a while then over the course of a few weeks build up to two or three times.

The main thing, anyway for me, is the development of functional hand and body strength as well as optimal power.
I know many guys who can "bench a bus" but get winded within 30 seconds of ground Jui Jitsu... so if you can survive their initial attack, you will most likely be able to submit them with any number of things.
Doing heavy as you can holds of "whatever" helps build the type of strength that wins matchs of both strength and skill!

The frisk gloves sound great, but we don't get issued them in my force-it's just standard issue leather gloves or disposable latex ones. I looked at some police supply shops but they're £46 a pair. I'll look at doing some holds in my standard gloves- given these are the ones I work in there should be some practical carry over. At the moment I'm not holding anywhere near enough in the 2HP to trouble my back. I should be training today so I'll give it a go.

After 1 month of following Bill's programme here is my progress:

coc#1- I'm now able to no set close this without chalk. I can effectively close it at will right handed, left handed the handles seem to twist and not want to touch.

Vulcan- managed a no set close, no chalk on level 3, closed level 4 with setting and chalk. Setting was around credit card width, possibly a bit closer.

I'm a convert to this method. Not surprisingly, the static holds have been my biggest improvement. A large part of this may be improved setting and technique, but I've gone from using an Iron Woody gripper because the Vulcan was too hard to using level 7 on the Vulcan. My training diary shows that on 07/10 I set the Vulcan to 7 by mistake (late night!) and barely held it shut for 10 seconds. Less than a month later I'm consistently holding it with either hand for 40 secs. Added to this my grip has never felt so strong-I found a thick old yellow pages yesterday and managed to rip it in half quickly and with little effort. Previously it'd be hit and miss if I'd manage one this size and I'd need a rest afterwards.

Thank you Bill! I'll keep posting my progress every month or so. Next step will be to incorporate the static holds with the 2hp.