I Trained GRIPPERS (Captains of Crush) - Every Day For 10 Days

Summary

In this gripping 12-day experiment, the individual sets out to build massive grip strength using Captains of Crush (CoC) grippers, ultimately aiming to close the notoriously difficult CoC #2. Through a combination of intense daily training, varying techniques like holds for time and assisted squeezes, and alternating rest days, they track their progress and setbacks. Although the goal of closing the CoC #2 isn't fully achieved by day 12, significant improvements in grip strength and endurance are evident, leading to valuable insights about the importance of consistency, recovery, and personalized training strategies in mastering grip strength.

Takeaways

• 😀 Training with Captains of Crush grippers can significantly improve grip strength when done consistently, with a mix of high intensity and lighter practice days.
• 😀 A daily routine that alternates between intense sessions and 'greasing the groove' (frequent, low-intensity training) helps prevent overtraining while still building strength.
• 😀 The 5x5 method (five sets of five reps) is effective for building strength, but it's important to adjust the weight or resistance when necessary to avoid failure too early.
• 😀 Grip fatigue can interfere with other workouts, particularly upper body exercises, but does not seem to affect leg training as much.
• 😀 Holding for time with progressively heavier grippers, such as the 1.5 or 2, can help increase endurance and strength, but it’s essential to avoid overexertion.
• 😀 The central nervous system (CNS) plays a significant role in grip training performance. Days of intense work followed by lighter practice or rest can help optimize recovery.
• 😀 Training the grippers every day is not recommended for everyone, and a balanced approach with alternating intensity and rest is crucial for long-term progress.
• 😀 Despite facing setbacks, such as struggling to close the 2 gripper, improvements are often subtle and gradual, and consistency is key to making progress.
• 😀 Personal competition can be a motivating factor, as seen with the challenge of closing the 2 gripper and the friendly bet with a friend.
• 😀 It’s important to listen to your body: recognizing when to back off and focus on lighter, more frequent practice can lead to greater results in the long run.

Q & A

What is the Captains of Crush (COC) gripper, and how does it relate to grip strength training?

The Captains of Crush (COC) gripper is a specialized hand strength training tool designed to enhance grip strength. It comes in various resistance levels, from beginner to advanced, with the highest level (COC #4) requiring approximately 365 pounds of grip strength. These grippers are used to train the hands and forearms, which are crucial for various physical activities and sports.

How did the individual structure their grip training throughout the 10-day experiment?

The individual structured their grip training with a combination of high-intensity days and lower-intensity 'grease the groove' days. High-intensity days involved sets like 5x5 or holds for time with heavier grippers, while 'grease the groove' days focused on lighter, more frequent repetitions throughout the day to build endurance without pushing to failure.

What is the concept of 'greasing the groove,' and why was it used in the training program?

'Greasing the groove' refers to practicing a movement or technique frequently throughout the day without reaching fatigue. This method helps to train the central nervous system to become more efficient at performing a specific movement. In the context of grip training, it involved doing lighter, frequent reps to improve technique and endurance without overloading the hands.

Did the individual experience any difficulties during their grip training, and if so, what were they?

Yes, the individual encountered challenges such as fatigue and grip failure, especially when attempting to close the heavier grippers like the COC #2 and COC #1.5. Additionally, they reported some central nervous system fatigue from training every day, which affected other workouts like upper body and leg training.

How did grip training affect other workouts, such as upper body and leg training?

Grip training seemed to have a noticeable impact on the individual's upper body workouts, causing grip slippage and fatigue. However, the impact on leg training was less significant. Grip fatigue was most felt during exercises requiring a firm grip, such as deadlifts or pull-ups.

What was the individual's progress with the COC grippers, particularly with the COC #2?

Over the course of the experiment, the individual made noticeable progress in grip strength, particularly with the COC #2. Although they didn't fully close the COC #2 by the end of the experiment, they reported feeling significantly closer than before, and the goal of closing it was a major motivator throughout the process.

What led the individual to extend their experiment beyond the initial 7-day plan?

The individual extended the experiment to day 12 after experiencing a burst of energy from a heavy deadlift session, which made them feel that their central nervous system was primed for a final attempt at closing the COC #2. Despite not fully closing the gripper by day 10, they felt confident that more rest and additional attempts might lead to success.

What was the individual’s strategy for training with the COC grippers on day 4, and how did it affect their results?

On day 4, the individual decided to take a more relaxed approach by 'greasing the groove,' doing lighter repetitions of the sport gripper throughout the day. This allowed for recovery while maintaining hand strength and endurance. They reported feeling that their grip strength had improved and felt more 'snappy' and powerful on day 5.

Why did the individual feel that training every day with the COC grippers might be the best approach?

The individual believed that daily training with the COC grippers was effective because it allowed for consistent exposure to the movements, promoting rapid neurological adaptations and improved strength. Despite some central nervous system fatigue, they felt that this frequency helped them make the most progress toward closing the higher-resistance grippers.

What advice did the individual seek from the audience, and how did it relate to their grip training experience?

The individual sought advice from their audience regarding their grip training methods, particularly around training frequency and effective strategies for closing the COC grippers. They shared their own experiment and asked for feedback on different training techniques, hoping to improve their results and possibly close the COC #2 in the future.