Let's consider two variants of training programs with Captain of Crush hand grippers with gradual increase in load and several types of exercises.
First simple variant of the program with Captain of Crush hand grippers for 4 weeks
Week 1:
Compression: 3 sets of 3 repetitions with the working number of COC;
Hold: 3 sets of 10 seconds with the working number of COC;
Reverse compression: 3 sets of 6 repetitions with the previous number of COC.
Week 2:
Compression: 3 sets of 4 repetitions with the working number of COC.
Hold: 3 sets of 12 seconds with the working number of COC.
Reverse compression: 3 sets of 8 repetitions.
Week 3:
Compression: 3 sets of 5 repetitions.
Hold: 3 sets of 15 seconds.
Reverse compression: 3 sets of 10 repetitions.
Week 4:
Compression: 3 sets of 6 repetitions.
Hold: 3 sets of 17 seconds.
Reverse compression: 3 sets of 12 repetitions.
Week 5
Rest
It is assumed that you already know your working weight (resistance).
After completing the program, you can try moving to the next working number of COC. If it's still challenging, repeat the cycle of the program again.
Second more advanced variant of the program with Captain of Crush hand grippers for 7 weeks
Week 1: COC #1. Compression 3x8, hold 3x15, reverse compressions 3x10
Week 2: COC #1. Compression 3x10, hold 3x20, reverse compressions 3x12
Week 3: COC #1.5 Compression 3x6, hold 2x10, reverse compressions 3x8
Week 4: COC #1.5 Compression 3x8, hold 2x15, reverse compressions 3x10
Week 5: COC #2 Compression 3x3, hold 1x6, reverse compressions 3x4
Week 6: COC #2 Compression 3x4, hold 1x8, reverse compressions 3x6
Week 7: COC #2 Compression 3x5, hold 1x10, reverse compressions 3x8
Week 8: Rest
This variant is for advanced users, the gripper numbers are already given.
After completing the cycle, you can try switching to the next gripper numbers in the lineup and start the cycle again.
In this variant, reverse compressions are also done with the previous COC number!
Notes on Captain of Crush hand grippers numbers:
By working number, we mean the one you can squeeze several times in several sets and with which you want to progress.
By the previous number, we mean the one you can easily squeeze 10 times or more in several sets. And the one you trained with before.
Notes on exercises:
In these programs, we use one main exercise, namely the regular squeezing of the hand gripper. The goal is to develop maximum grip strength.
And two auxiliary exercises:
One exercise for static hold, aimed at developing strength in the final phase of closure, which is the most difficult.
And one for reverse closure. To develop grip strength in the opposite direction.
Additional tips:
Warm up your wrists for 5-10 minutes before starting training.
Don't train more than 2-3 times a week.
Use hand grippers corresponding to your level of preparedness.
Pay attention to the correct technique of exercises execution. The main squeezing exercise should be performed with full amplitude.
Listen to your body and take breaks if you feel pain.
These programs are general recommendations. You may need to adjust them depending on your level of preparedness and goals.
