The Captains of Crush ® Grippers represent, in my mind, the finest grip
strengthening tools available anywhere. As a former powerlifter, grip strength
was not only extremely important, but also something that I worked at religiously.
I have several well-planned free weight routines that cannot duplicate the results
I have achieved with the Captains of Crush ® in a much shorter period of
time.
Before you start
training with the Captains of Crush®, you need to remember that they are
serious training tools. They bear little comparison to the flimsy, plastic handled,
sporting goods store grippers we have all used. You should look at the grippers
in the same way you would train with weights. To quote the folks at Iron Mind,
"you would not train for a 600lb. bench by doing sets of 50 push-ups all
day long". In other words, the idea is not to be squeezing the things all
day, everyday. Be sure that you are breaking your grip training sessions down
into predetermined rep/set workouts.
You first need
to find the right model to start training with. For most of us mortals, this
will mean a Trainer or a #1. The idea here is to do COMPLETE REPETITIONS. This
means touching the handle ends together at the "bottom" of each rep.
Remember, we are trying to build maximum crushing grip strength.
A BASIC ROUTINE
For your first
workout, I recommend three sets of ten repetitions with each hand. I have always
found it easiest to view each rep as a single "lift". You want to
put out 100% during each motion. In other words, don't save yourself for that
next rep by not putting out maximum effort to close the gripper on your present.
Keeping this in
mind, after a good warm-up, it is time to start getting strong. Choose a hand
and start squeezing. If you can only do five reps to closure, don't give up.
Finish out each set to completion by putting forth all the effort you can into
each rep. Repeat this with the other hand.
Congratulations,
you have now done one set. Two more sets and that is it…for today. Be sure
to give yourself plenty of rest in between sets. This is not a race. You will
achieve the maximum strength gains by allowing your body to recuperate before
abusing it farther. Two to five minutes should be plenty, but let your body
be your guide.
TO REST OR NOT
TO REST…
When I first started
with the Captains of Crush®, all I wanted to do is train with them. You
might find yourself wanting to pick the gripper up again just hours after completing
a routine, DON"T. Once you have completed your set routine for the day,
put the gripper down for two days. On the third day, you should be ready to
train again. Training a body part every third day has always worked well for
me, but again, let your body be your guide.
WHEN AM I READY
TO MOVE UP?
Most people are
ready to go to the next level when they are able to close the gripper they are
currently working on 20-25 times.
