20 GRIP POWER WORKOUTS

These workouts are based on doing sets of short (1″) high intensity finger hangs, using one hand at a time, and alternating them on each repetition.
Each workout level has a defined number of sets and repetitions, a volume that you don’t necessarily have to reach (but you could also go beyond it if you have a high level). Therefore, this proposed volume is a reference that you can adjust to your level, always doing as many sets as you can, but complying with the indicated effort margin in every repetition. The effort margin (EM) is the difference between the maximum time you could achieve (possible time PT) doing a finger hang at a particular intensity to the point of muscle failure, and the actual time (AT) defined for each repetition in the workout. For example, a 1″(5) finger hang defines a repetition of 1 second over 5 you could endure, meaning an EM of 4″ is being applied.

Therefore, the first thing to do is finding, for each hand, the intensity or weight (we’ll call it work weight WW) making you reach muscle failure on a repetition with a duration equal to the PT set for the first grip position. To do this follow the procedure described in the grip power specific warm up.

After finding the WW for each hand, rest for 5′ and use this weight to perform all the sets you can on the first grip. The duration of each repetition should be the AT indicated for the workout. Memorize the sensation you have at the end of the first repetition as a subjective reference of the EM for the others. End the workout for that particular grip when you feel, on a repetition, that you can’t comply anymore with that EM (meaning you wouldn’t be able to reach the PT in that repetition). When finished, tap on skip-forward to move to the next grip (or end the workout if it’s the only grip set on it).

Rest for the time indicated in the timer and repeat the previous procedure with the next grips. In summary:

  1. find the proper WW for each new grip position doing a ‘weight adjustment test’, and
  2. perform the sets indicated by the App, or all the sets you can, with each repetition having a duration equal to the AT, and always complying with the EM defined in the workout.

Note: finding the WW will be easier after the 1st session since a previous reference will already exist (remember that you can update the value of the weight for each grip position during the ‘weight adjustment test’). This will allow you to adjust in each session the required effort to your current physical abilities and will allow you to check the level of adaptation you may be achieving. If you find that the WW has decreased more than 5% in relation to the previous session, we advise you to postpone the workout between 8 and 24 hours.

The usual length of a grip power cycle is 2-3 weeks.

Links

Example of a grip power workout

Grip power specific warm up

How to correctly perform finger hangs

Postural hygiene for finger hangs

Scientific foundations behind the pre-configured workouts