I did virtually zero grip work last year. Mainly as it wasn't my main focus and also because adding it to the end of a workout was a time consuming task. In days gone by I have spent up to half a day training grip before but right now I need to just 'get it done'.
Fortunately David Horne has produced a series of products that take up very little room and require zero set up time. I am currently using the Vulcan Gripper, the Wrist Developer and the Orbi Grip in a series of circuits. I've actually changed the springs on the Vulcan and the Wrist Developer as they were too heavy for me to get the workout I wanted. I can do a workout with these three in 15 minutes. Here's an example...
Vulcan gripper - from level 7 to level 13 with a blue spring for sets of 5-10 reps.
Wrist Developer - one level 1 or 1 1/2 for sets of 3-12 reps. I use the original red spring from the Vulcan here.
Orbi Grip - 2kg for sets of 80 on the left hand and 100 on the right hand.
Result = PUMP CITY!
My cardio the last month or so has been building up the intervals on the Concept 2 rower and then jumping straight onto the XTrainer for 20 minutes to get a sweat up and continue burning some calories. During the week I am also getting down the track. More on that as I progress.
This week's rowing...
7x500m with 1 minute rest intervals. I average around 1:51 for these splits with a best 500m time of 1.29. The goal is 10 intervals then I will see where we go from there. Either reducing the rest or upping the distance.
20 minutes Xtrainer - Level 16 on Hills.
Nick
This is FAST!!!
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