Hand Grip 2014

[Stockton 591]

Salve!

Qual a frequência de treinos dos senhores para grip? Treinam junto com rotinas regulares de força, outros esportes, ou deixam dias/horários separados?

Hoje fiz as roll-ups do livro do John Brookfield. Coisa linda, puta pump nos antebraços.

Eu faço em cerca de metade dos dias de treino, após os exercícios principais (ou seja, no final) e às vezes em dias off. Isso dá, no meu caso, umas 4x na semana, mas meu treino de pegada geralmente se resume a um ou dois exercícios, o da galera aí é bem mais profissa.

[Visitante usuario_deletado343434]

Em Maio vai fazer 2 anos que treino Hand Strenght, vou postar aqui o texto do John Brookfield, do exercício que sempre fiz, rool-up com uma toalha de rosto com um peso na outra ponta. Exercício do capeta.

Roll-ups:

develop your entire range of motion

Strength focus:

- closing the Captains of Crush® grippers

- building strength in the last two fingers

- developingyour grip in three positions

- muscle control and dexterity

A number of years ago I was given a European strength training course by my cousin, who had found it at a garage sale somewhere and thought I would be interested in it. The course, written by an old-time wrestler I had never heard of, was very well put together, and included barrel lifting, cable pulling, and neck isometrics. It was real strength training, to say the least. This gentleman seemed to discuss every topic and every part of the body.

When it came to grip strength, he first mentioned its importance, and he then showed just one exercise that he recommended. This exercise was to take a couple of pages of a newspaper, hold them in one hand, and roll them up in a ball by manipulating them with your fingers. While it may not look like much, this exercise makes all the fingers work on their own, promoting dexterity. You will also find that it will give you a pretty good pump or blood flow in your hand and forearm if you continue to work at it for even a short period.

Although this exercise does not provide enough resistance to develop any real strength, it is a good toner. As you have probably already guessed, I took this simple exercise and made it into something very unique.

First of all, I got rid of the newspaper and replaced it with a rowel. Mter some experimenting I determined that a hand towel was the best size-actu­ ally a golf rowel is perfect because of the hole that is already in it. You can find one at a local store in the sporting goods department, or at a golf course in the pro shop. You will also need a piece of rope about one-eighth of an inch in thickness, along with a small plastic bucket. When I say small, I mean small like the kind of bucket that your children use when they play in the sand at the beach. I will explain the bucket and rope later, but for now, let's get started with the drill.

This exercise, which I call roll-ups, is simply the pinnacle when it comes to building hand strength. It also develops muscle control and dexterity in all four digits, as well as the rhumb. It is important to develop the two smalles t fingers of the hand. Some of yo u may wonder about the importance of the last two fingers, but let me explain that it is the last two fingers that mainly close that last little bit on IronMind's Captains of Crush® grippers. I honest­ ly feel that if more of you could utilize the last two fingers of yo ur hand, there would be a lot more people getting past that final sticking point I hear so much about. This special exercise with the towel will give those two fin­ gers a new feeling with their newly acquired dexterity.

To get started on this world-class exercise, grasp your golf towel with the fingers of one hand at the top point of the rowel. Now begin to manipulate and roll the towel up into a ball. This is done, of course, strictly by the movement of the fingers and the thumb. You will see that when the towel is rolled up into a ball (in yo ur hand), the golf towel is about the right size. A larger towel would be too big to grip. You will also notice that rolling up the golf towel in this manner is not so easy, and that you get a tremendous blood flow in your entire lower arm. At first it may be difficult to roll up the towel, but stick with it and yo u will soon have enough dexterity to perform it. Continue to train with only the towel for a few workou ts until your hand gets used to the technique.

After a few workouts, you will understand why roll-ups are worth sticking with and that the potential to gain useful hand strength from this exercise is virtually unlimited. Now, I'm sure many of you are already saying to yo ur­ selves that the resistance it takes to roll up the towel will quickly be mastered, and you are right. However, once you have gotten the feel for the movement and your muscles are used to the exercise, you can get down to the real work.

Run a piece of small rope through the hole of your golf towel and tie it to the handle of the plastic bucket we spoke of earlier. You will probably want to do the movement a few times with the bucket attached to the towel before you go on, for many of you will find that even the empty bucket is challeng­ ing eno ugh at first. When you are ready, move on to the next level.

Put a handful of sand into the bucket. As before, manipulate the towel with your fingers until the towel is rolled up into a ball in your hand. Perform this several times or until fatigued, then work the other hand. You may find this exercise to be very motivating and very frustrating at the same time.

From this point, you will add a handful of sand to the bucket every workout: a simple handful of sand will be more than enough to challenge the best of you. It will not take much extra weight to make a huge difference on this movement; just keep adding sand to the bucket.

I would estimate that if you can roll up about seven pounds of weight on your towel, you have a world-class grip. Doing roll-ups will dramatically increase your hand strength and dexterity, and as I mentioned earlier, will bring the last two fingers of your hand to life. The result will be a lot of new-found strength when training on the Captains of Crush grippers, espe­cially for the last little bit required to completely close the grippers.

A final important point is that if you look at the positions your hand is in while performing roll-ups, you will find that you are developing strength with, first, your fingers close together or almost touching. Halfway through the movement, your hand is working partly open; and at the final point when the towel is rolled up completely, your hand is working in a wide, open-handed grip. Your hand is being worked at every possible point from narrow grip to medium grip to wide grip: you are getting the bes t of all worlds. It is important to work your hand in all these different positions.

Going back to the hand grippers, some people are stronger at the start of the movement, with their hands opened wide, and some seem to be stronger in the middle, or even the finishing part of the movement. I can guarantee you that by applying roll-ups to your routine, you will soon find that you will develop strength through your entire range of motion on the grippers.

Please do not overtrain or increase the weight too fast. Just keep adding a little sand to the bucket every workout or two, and you will soon have a hand up on the competition.

[FELLIPE ASSIS 515]

@Gremista desculpe minha ignorância, mais não entendi bem como faz esse exercício, teria algum video, pq procurei e não achei exatamente como se faz?

[Visitante usuario_deletado343434]

Eu não achei nenhum vídeo, mas ele é tão simples que confunde.

1 - Pegue uma toalha de rosto desenrolada com uma mão.

2 - Enrole a toalha usando apenas uma mão.

Eu faço isso com 1kg atado na outra ponta. Entendeu?

***********************

Então pessoal, meu treino atual ficou ABC - DEF com 5 exercicios cada treino com duração de 30 min a 40 min, feitos nos dias OFF. Gostei muito dessa configuração e pretendo mantê-la pelo resto do ano ou até por anos até encontrar algo mais produtivo.

O meu último treino foi esse:

TREINO F - 24 min

1-Rotação horária supinada com bolas 2min cada mão / pronada cada mão 2min

Esferas maiores e mais pesadas são usadas para alongar e fortalecer os dedos e a mão. Esferas menores e mais leves são usados como recovery. Eu ainda não comprei essas esferas, apesar de ter colocado no treino

2-Rotação do pulso 3x5 2min

Para treinar a pronação e supinação da mão.

3-towel roller 1kg 2x [roll-ups towell]

É igual ao wrist roller, mas com uma toalha de rosto e 1kg na ponta. Vou enrolando com 1 mão de pé em cima de 1 banco.

4- Whist Develop 3x1 com mola preta/ lvl 1, 2 min intervalo

Eu tenho que comprar uma mola menos rígida com o David Horne. Como o próprio nome diz, desenvolvimento do pulso. O DAvid Horne desenvolveu um aparelho que simula envergar uma barra ou prego, o aparelho é muito bruto, com a mola preta não consigo nem o lvl 1 e no youtube chove de cara que consegue no lvl 10 em diante.

http://www.youtube.com/watch?v=V-WQyOmLkDA

5-CoC 2 FULL CLOSED REPS POSSIBLE

http://www.youtube.com/watch?v=01tiwUwTZWs

Ao longo do tópico nós colocamos muitas opções de gambiarras que vocês podem treinar tranquilamente sem comprar absolutamente nada. Eu já estou muito satisfeito com o meu equipamento, mas ao longo desse ano quero comprar mais algumas coisas do David Horne para fechar o meu equipamento. Talvez uns 2 ou 3 modelos de Gripz Topz, o legal dos Gripz Topz é que você pode acompanhar pelo youtube outros praticantes e ver por onde anda sua evolução. As esferas de aço que saem mais barato comprando dele do que comprando numa loja especializada em rolamentos em Porto Alegre, eu já pesquisei. E o Thumbscrew para colocar no Vulcan.

[cclm 533]

[agaboy 655]

[FELLIPE ASSIS 515]

agora entendi, obrigado...

[Priest. 110]

Gremista gauchão malandro dos pampas!

Tu ta há quase dois meses bem regrados (fora aquela uma semana off) fazendo esses treinos bastante específicos. Analisando com o máximo de frieza (se é que já é possível), acha que o investimento de tempo nisso ta valendo a pena?

Em tempo: sugestão de treino!

Editado Fevereiro 21, 2014 às 01:58 por Priest.

[Visitante usuario_deletado343434]

Mas não faz só 2 meses, vão fazer 2 anos de treino

[Priest. 110]

Mas não faz só 2 meses, vão fazer 2 anos de treino

OOPS. Passou pela minha cabela que tivesse começado quando abriu o diário. Mas melhor assim, é mais fácil tirar conclusões.

Sendo que tu faz há tanto tempo, acho difícil tu falar que não indica... MAS mesmo assim mantenho meu questionamento. Pra alguém com pouco tempo disponível vale o investimento?