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Grip strength training program- Forearms like Berserk
by Wonder Kid
59 athletes joined
Program Description
Developing grip strength is paramount for enhancing overall physical performance and functional capacity. The grip serves as the foundation for numerous activities in daily life, sports, and fitness pursuits. Here's a detailed exploration of why training grip strength is crucial, particularly when integrated into a structured regimen, such as training three to four times a week with a day of rest in between workouts. 1. **Enhanced Performance in Compound Exercises:** Grip strength is essential for effectively performing compound exercises such as deadlifts, pull-ups, and rows. A strong grip ensures proper control and stability of the weight, facilitating optimal muscle engagement and reducing the risk of injury. 2. **Improved Athletic Performance:** In sports ranging from rock climbing to basketball, a robust grip is indispensable. It enables athletes to maintain control of equipment, execute maneuvers with precision, and withstand opposing forces. Whether gripping a ball, racket, or opponent, superior grip strength can be the differentiating factor between success and failure. 3. **Functional Utility in Daily Activities:** Beyond the gym or sports field, grip strength directly impacts various daily tasks. From carrying groceries to opening jars, a firm grip enhances efficiency and reduces reliance on external aids. Maintaining adequate grip strength promotes independence and enhances quality of life, especially as individuals age. 4. **Injury Prevention and Rehabilitation:** Strengthening the grip muscles helps fortify the wrist, hand, and forearm, which are vulnerable to strains and overuse injuries. By reinforcing these muscles, individuals can mitigate the risk of common ailments such as carpal tunnel syndrome and tennis elbow. Moreover, grip training aids in rehabilitating existing injuries by promoting blood flow, tissue repair, and functional recovery. 5. **Holistic Muscular Development:** The muscles of the hand, wrist, and forearm constitute a crucial yet often overlooked component of overall muscular development. Integrating grip training into a comprehensive workout routine ensures balanced strength development across the body. Neglecting grip strength can lead to muscular imbalances and limit progress in other lifts and exercises. 6. **Increased Grip Endurance:** Training grip strength not only enhances maximal strength but also improves endurance. This endurance translates to prolonged performance in activities that demand sustained grip force, such as holding onto a bar during a lengthy set or maintaining a firm grasp during prolonged physical labor. By incorporating dedicated grip training sessions three to four time, it will tremendously increase in strength. Note that a grip strength tool is required.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Muscle & Sculpting
Equipment
At Home
Program Length
12 weeks
Time Per Workout
10 minutes
Created
Mar 31, 2024 06:55
Last Edited
Jun 16, 2024 03:36
down_app
Week 1
1 / 12 Weeks
Day 1
1
Neutral Grip
2 Sets
30 Reps
2
Flexed Grip
2 Sets
30 Reps
3
Inverted Grip
2 Sets
30 Reps
4
Hold up and down grip
2 Sets
30 Reps
5
Hold and Rotate
2 Sets
30 Reps
Day 2
1
Neutral Grip
2 Sets
30 Reps
2
Flexed Grip
2 Sets
30 Reps
3
Inverted Grip
2 Sets
30 Reps
4
Hold up and down grip
2 Sets
30 Reps
5
Hold and Rotate
2 Sets
30 Reps
Day 3
1
Neutral Grip
2 Sets
30 Reps
2
Flexed Grip
2 Sets
30 Reps
3
Inverted Grip
2 Sets
30 Reps
4
Hold up and down grip
2 Sets
30 Reps
5
Hold and Rotate
2 Sets
30 Reps
Day 4
1
Neutral Grip
2 Sets
30 Reps
2
Flexed Grip
2 Sets
30 Reps
3
Inverted Grip
2 Sets
30 Reps
4
Hold up and down grip
2 Sets
30 Reps
5
Hold and Rotate
2 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 1
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 2
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 3
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps
Day 4
1
Neutral Grip
4 Sets
30 Reps
2
Flexed Grip
4 Sets
30 Reps
3
Inverted Grip
4 Sets
30 Reps
4
Hold up and down grip
4 Sets
30 Reps
5
Hold and Rotate
4 Sets
30 Reps