Tyler Grips

Matt,

I need to get my grip stronger this off season for wrestling...how should I train my grip strength? Where should I begin?

-Steve

Hi Steve,

Grip strength can play a big role in many sports, but in sports like MMA and Wrestling it is HUGE. You are smart for wanting to increase your grip strength, as grip strength will allow you to attain more wrist control, will reinforce your holds, and will also allow you to break away from holds from your opponent. Here at PTS, we typically train grip 2X/week, after Lower Body Sessions.

I like to train grip after Lower Body workouts because it is still relatively "fresh" so we can really focus on the task at hand. You wouldn't train your bench press after doing 200 pushups would you? Your wrist extensors and flexors are indirectly taxed during upper body work, so in order to really focus on the QUALITY of our training we need a grip that is somewhat fresh. While I think things like wrist flexion, wrist extension, wrist rollers, and sledgehammer work are great, one of the most effective tools for increasing grip strength are the Tyler Grips, which can be found at www.elitefts.com.

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The Tyler Grips are pieces of rubber that can be placed over the dumbbell or barbell handle, immediately OPENING up you hands. When your hands are somewhat closed, you end up working a lot of "pinch grip" or finger strength. Personally, I feel as though most of the training you already do holding dumbbells, barbells, plates, etc. ALREADY targets pinch grip strength. By forcing your hands to open up, your forearms and grip will be put to the test like never before. 1-2X/week try and include some direct work like wrist extensions, flexions, etc after your lower body training. 1-2X/Week incorporate theTyler Grips. We like to do timed holds for 1:00 or longer.

For my wrestlers, we use the Tyler Grips on Dumbbell Shrugs, Chinups, and other "normal" lifts, in order to make their grip THAT much better. We strongly feel as though grip strength is that much of a priority! I think that this is an excellent idea for those whose grip is really "holding them back." Try using the Tyler Grips on almost everything that you need to hold, and your grip will definitely be stronger!

Here are some basic rules for Grip Training:

1.) Train your grip on its own, or after Lower Body Sessions.

2.) Never train grip the day before any deadlifting, as this will prevent your hips from getting stronger due to an inability to hold the bar.

3.) Do not perform direct wrist work around the wrist joint on consecutive days (i.e. wrist curls, wrist roller, etc.)

4.) Record your workouts, and measure your progress!

5.) As always, keep your grip sessions brief and intense; you aren't going to get a good grip holding the 30's! Cut right to the chase, and work to challenge yourself right from the beginning in order to make your training efficient.

I can bet that after an off season of using the Tyler Grips, your opponents will be shaking after the opening handshake!

 

 

Matt

 

Nutrition

Quality nutrition plays a large, large part in the results that our athletes and clients seek. It is easy to come to the gym and get your ass kicked. The hard part is being dedicated, and armed with a "quality" nutritional plan. I like to outline these simple rules.

1.) Have a protein source at least 5 times a day.

2.) Everytime you eat include either a fruit or a vegetable.

3.) If you are trying to gain weight, add a meal.

4.) If you are trying to lose weight, remove starches during dinner...if you are not an athlete, remove them during lunch as well.

5.) Repetition...eat similar things on a daily basis, and you will be able to fine tune your diet. If you constantly switch the fuel that runs your engine, how are you supposed to know what makes you perform at your very best?

6.) Include one cheat day each week, where you are allowed to enjoy foods that you otherwise tend to stay away from. You may also include one "floating" cheat meal. Just stay VERY dedicated the rest of the time.

Train hard and rest!

Chaos

It seems to me that the strength training community is permeated with utter chaos right now. People are out there trying to make a name for themselves, or perhaps trying to enhance a reputation they already have, by pushing all sorts of different training protocols involving percentages, time under tension, bar speed, rest periods, blah, blah, blah. Getting bigger and stronger is a SIMPLE process, and yet people want to turn it into a Calc 2 course! Use progressive overload! Rest! Eat! Repeat. Yes folks, it really is that simple. Try and get better each and eveyr time you are in the gym, and train with a sense of intensity, purpose, and desire, and you will be blown away at the results. Forget all the nerds out there saying you need to factor in this or that to truly "maximize" your training...just get after it, plain and simple.

I strongly believe that one will achieve better results with a crappy program and the heart of a lion, than a program designed by the best strength coach in the country, but with no passion put into it. Now, I strongly suggest you put passion into a great program...NOW we are talking results.

GET BETTER every time you train!

Why We Train

AT PTS this is why we train...why do you train?

We train to get better in our given sport, or just to better ourselves.

We train to get faster, more agile, and more explosive.

We train to get bigger.

We train to get stronger.

We train to prevent injury, as stronger muscles will be less likely to become torn, pulled, or strained.

We train to become more resilient.

We train to become mentally tougher.

We train to push our body, and challenge our mind.

We train to STEP UP and rise to the challenge.

We train because nobody wants our goal more than we do.

We train to bond.

We train to grow.

WE TRAIN HARD.