Would anyone like to put forth an effective hand gripper training routine? Also, I am aware of the importance of training the extensors with grip training, and would prefer any replies to be focused primarily on effective hand gripper training routines. Thank you for taking the time out of your day to read this. The holds are a good exersise aswell, used various things from pennies to playing cards. It was designed as a primer to KTA and is awesome. Also I recommend pretty much any gripper brand besides HG—they vary the most of all the major brands.
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Search Dragon Door Site. Search Forums. KTA program. Does it work? Results 1 to 6 of 6. Thread: Grip addicts Add Thread to del. Elijah M. Join Date Nov Posts Grip addicts How effective is it, and has anyone closed the 3 or 2 for reps by using this method?
Thanks, Peterwolf. Share Share this post on Digg Del. Dan Cenidoza. I purchased the program when I was training for the 3 but I did not follow the program. There was a few good "tricks" I learned but nothing you can't find by doing a search on the gripboard.
I closed the 3 by doing what I came to know as "Greasing the Groove". Didn't know it at the time One day a week I'd do an actual workout negatives, overcrushes and higher reps and one or two days a week I'd do nothing at all. BJones RKC. Like Dan said KTA has some good info in it and if you are relatively new to grippers it might be helpful - there are many who have a great deal of success using it. I think what Dan posted about GTG, one "workout" a week and one or two days of not doing anything is good advice.
A few questions.. Dan, and Brett Closing the number three is awsome Dan!! It is at the top of my list as far is goals are concerned. Anyway, did you GTG with the 3, or 2?
What methods did you use ie. Brett, how did you close the 3? And what could you do with the 2 before hand no pun intended? I am currently doing a workout cosisting of forced reps on the 2, and reps with the 1 I am also pinching pennies wrapped up in tape for time hold on the 2. I am doing no work on the 3. I can close th 1 like cheese cake, and can close the 2 for 1 rep pretty consitant.
I think I MAY need to close the 2 for about 5 reps before moving on? Advice is always appriciated. The 2 took me three workouts done over two weeks to close.
The 3 took a couple months and the "workouts" I used for the 2 did not cut it. I'd do overcrushes on a filed 2, 3 holds and negatives, then rep out on the 2 for a couple sets. These "workouts" would chew my hands up so badly, I couldn't train again for atleast another week. I'd literally train until I bled. To prevent this you can tape the end of the handle where your pinky goes but it seems to limit your crush. After a month or two I started carrying the gripper around with me and squeezing it anywhere from times a day.
The once-a-week workouts were basically the same but I stopped before I drew blood. If you're not repping the 2 yet, I'd say keep your focus on that for a while.
Learn to grind the handles. Get to the point where you can click em together for 10 or more reps before really adding the 3 to your training. Doesn't have to be full reps as the close is the hardest part anyway. Good luck! Join Date Jul Posts A great exchange of information. The World's premier network for those seeking to share and discuss high-impact, high-result, super-practical information for the development of superior physical performance. Hardstyle Abs Book.
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kta - kinney adapted training
The KTA Program is the first comprehensive program developed specifically for success at closing hand grippers and improving crushing strength. During my own training to become a Certified Captain of Crush , I kept thinking that it had to be in the training. I was stuck myself and couldn't seem to get back on track. I experimented for months and months.
Thank you for interesting in our services. We are a non-profit group that run this website to share documents. We need your help to maintenance this website. Please help us to share our service with your friends. Share Embed Donate. Here they are in no particular order below: 1. Severe Negatives Severe Negatives are performed by forcing a gripper shut by pushing it against your leg or using your other hand to force close the gripper as far as possible.
KTA - Kinney Adapted Training
Page 1 of 3 1 2 3 Last Jump to page: Results 1 to 30 of I'm about to start the KTA gripper program shortly. Just wanted to hear from people that have tried this program and what kind of success they had Any advice would be greatly appreicated. My PowerLifting journal! I don't know for sure but I think I was the first guy on this forum to try it, and I had great results from it! When I first received my 1 CoC gripper I could barely get it to parallel, after 6 weeks into KTA I could close it with each hand on a consistent, after KTA I can close for triple rep sets and can get my 2 to parallel with my left hand and past parallel with my right hand, it is a great program, though you will feel like killing yourself sometimes because it's repetative, it will garner you GREAT results in crushing power! While I don't intend to do it again until I probably got the Beef Builder Super Master but I really don't regret doing it when I first did, good luck with your go!