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Disclaimer
The exercises and information contained within this book may be too difficult
or dangerous for some people, and the reader(s) should consult a physician
before engaging in them.
The author and publisher of this book are not responsible in any manner
whatsoever for any injury which may occur through reading and following the
instructions herein.
1. I am aware that Beyond Grappling Fitness & Conditioning and its member
Matthew D’Aquino, is not a medical doctor and does not qualify to determine
a participant’s physical capability to engage in strenuous exercise.
2. Medical clearance from my physician may be required prior to participation
in any exercise program and/or engaging in any of the exercises contained
within this manual.
Copyright
Matt D’Aquino’s Maximum Grip Training for Judo
Email: Support@workoutsforjudo.com
Websites: www.workoutsforjudo.com
Blog: www.beyondgrapplingandfitness.com
About Me
My name is Matthew D’Aquino. I am 25 years old, a 3rd
Dan Black belt and I am passionate about all forms of
grappling. I have been studying Judo for 20 years and have
represented Australia at 8 Continental Championships, 4
World Championships and competed in the 2008 Beijing
Olympic Games. I have also competed in various World
Cups, Grand Slams and Grand Prixs all over the world. I
have trained in some of the hardest dojos in the world,
including Yong Inn University in Korea, Tokai University in
Japan, INCEP in France, Pollymunka in the Czech Republic and Sankaku Club in
Slovenia.
My best results include:
Being the first and only Australian Male to win the Pac Rim
Championships in 2009
1st Place St Gallen Tournament in Switzerland
3rd Place USK Cup Prague, Czech Republic
Multiple Oceania Champion
Multiple Australian champion
World Cup Champion
17th 2010 World Championships Tokyo
7th Miami World Cup, Us Open and El Salvador World Cup 2011
I also compete in Freestyle Wrestling and Brazilian Jujitsu competitions in and
around Australia. My best results include:
1st No-Gi Purple-belt Submission Grappling National championship -67kg
1st Royler Gracie Cup Purple belt 2009 -74kg
2nd National Freestyle Wrestling Championships. -60kg
My Philosophy:
I am passionate about teaching and passing on my knowledge and experience
to others. My philosophy is simply “If I haven’t done it, I won’t teach it.” I
believe this is a crucial element to my teaching. It means that in everything I
teach, I am familiar with and have a deep understanding of how to complete
each exercise, workout or technique.
The reason why I have been so successful in my Judo career is due to the fact
that I have significantly better fitness and conditioning than my opponents. I
put this down to the demanding workouts I put myself through week in, week
out. I train using a variety of bodyweight exercises as well as barbells,
kettlebells, tyres, rowers, dumbbells, ropes, bands and medicine balls but I
always try to make sure that I work on my grip strength. When you get a good,
strong hold of your opponent’s gi and they do not let go you do feel a sense of
dominance. There is nothing worse than having someone who has a stronger
grip than your gi, because if they grip it they will throw you. That is why it is so
important to have a strong grip.
I know this manual is going to educate you on how to get a stronger grip and in
doing so have a more dominating Judo game.
Kind regards,
Table of Contents
Grip Strength Page 9
Table of Contents
Pushup Bar Rotations Page 30
Bouldering Page 39
Table of Contents
Grip strength Circuits
Warming up Page 53
Notes: Page 73
Grip Strength
Grip strength and gripping in general is crucial to success in Judo. Grip strength
will help you dominate grips, have stronger Kuzushi (breaking of opponents
balance) as well as be able to finish any gi choke you have applied.
Many people believe that grip strength can be defined by how strong your
forearms are, but in actual fact grip strength is a combination forearm, finger
and wrist strength.
It is important to note the particular style of grip strength Judokas want and
need. For example rock climbers have fantastic grip strength but more often
than not climbers hang off rocks at a slow pace while Judo players are opening
and shutting their fingers and hands at a fast pace.
Many Judokas have experienced having their forearms blowing out. Once your
forearms blowout you will be unable to grip resulting in either a penalty, or
your opponent throwing you for Ippon. It is important to never let this happen
in competition. This is what this manual will help you do. It will give you the
exercises needed to do in order to strengthen your forearms, fingers and wrists
to prevent them fatiguing at training, or in competition.
Your forearms are made up of muscles that have a variety of different roles.
Muscles in the forearm are used to rotate your wrist face up or face down,
while others are used to flex and extend the wrist. You hands are made up of
intrinsic and extrinsic muscles that assist in gripping while your wrist also has
muscles and tendons that are used while gripping as well. All of these
movement are used when gripping, grip fighting as well as entering for
techniques.
Finger strength
Forearm strength
Hand and finger speed
Lactic Acid tolerance
Wrapping an elastic band around your fingers, begin to open and shut your
fingers for desired number of repetitions.
Tips:
Start with 1 elastic band and build up
You can also perform this exercise by exercising each finger individually,
e.g. index finger and thumb only.
Stretch your forearms
Make sure you stretch your forearm muscles, especially after an intense
training session. So many Judo players finish Randori, bow off and head home
without stretching. Stretching will help loosen the muscles in the forearms and
prevent any future injuries.
Above: Make sure you tape your fingers properly or the tape can rip skin off
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Open/shuts
1 2
Exercise Description:
Hold your hands outstretched at shoulder height. Begin to open and shut your
fingers for desired number of repetitions.
Tips:
Perform these immediately after Randori when your forearms and
shoulders are already fatigued to really build up your lactic acid
tolerance or
Perform these prior to randori to fatigue shoulders and forearms
Do this exercise in high numbers eg 1000 after each Judo training session
of gym workout
Rep range:
200-1000
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Farmers Walk
1 2
3 4
Exercise Description:
Grasping a pair of heavy dumbbells, walk for desired for desired time.
Tips:
Have a goal when performing the farmers walk, eg 2 laps of the gym
floor or 1 minute of walking.
Don’t drop the dumbbells onto your toes.
Bend your knees when picking up and putting down the dumbbells.
Rep range:
30 seconds-2 minutes
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Exercise Description:
Similar to the farmers walk but instead of dumbbells this exercise requires you
to hold a weight plate ‘pinched’ between your fingers.
Tips:
Have a goal when performing the farmers walk, eg 2 laps of the gym
floor or 1 minute of walking.
Don’t drop the dumbbells onto your toes.
Bend your knees when picking up and putting down the dumbbells.
Rep range:
30 seconds-2 minutes
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Brick Pinch
Exercise Description:
Simply hold a brink between your fingers for desired time limit.
Tips:
Great exercise to do at home
Rep range:
30 seconds- 2 minutes
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Maximum Grip Training for Judo
Rope Climbs
1 2 3
Exercise Description:
Climb the rope for desired number of time or repetitions.
Tips:
If you are just starting out, use your leg to assist you climb the rope
For advanced climbers perform the exercise without using your legs,
Advanced climbers be sure to start and finish in the seated position
Use a weight vest for extra resistance
Stimulate your core more by climbing using the L-Sit (Pic 3)
Make sure you don’t fall.
Rep range:
I like completing 5-8 sets of climbing the rope up and down as many
times as I can.
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Mat Carries
Exercise Description:
Holding a Tatami mat in your outstretched hands, at shoulder height, begin
walking for desired number of time of reps.
Tips:
Have a goal when performing mat carries, eg 2 laps of the gym floor or 1
minute of walking
If you don’t have a spare Tatami to carry use a weight plate
If you don’t have room to walk the mat around you can just stand still
and hold it at shoulder height
Great exercise to perform if your dojo is unlucky enough to have to put
away your mat area
Rep range:
30 seconds-2 minutes
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Exercise Description:
Using a gi looped over a chin up bar, grasp both lapels and begin performing
chin-ups.
Tips:
If you don’t have a gi use a towel
Rep range:
If lifting bodyweight 5 sets of maximum repetitions
If lifting extra weight 5 sets of 5 repetitions
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Exercise Description:
Harder than lapel chin-ups, grasp both sleeves of the gi and begin performing
chin-ups.
Tips:
If you don’t have a gi use a towel
Rep range:
If lifting bodyweight 5 sets of maximum repetitions
If lifting extra weight 5 sets of 5 repetitions
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3 4
Exercise Description:
Using a rope looped over a chin up bar, grasp both ropes and begin performing
chin-ups.
Tips:
If you don’t have a gi use a towel
Rep range:
If lifting bodyweight 5 sets of maximum repetitions
If lifting extra weight 5 sets of 5 repetitions
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1 2
Exercise Description:
Wrap a rope around a chin up bar. Hang of the rope and keep a hold of each
side. Begin pulling one of the ropes down, and then the other (as if you were
trying to saw the chin up bar in half.
Tips:
Go at a nice, steady pace
This may destroy your rope so cut a slit into a piece of PVC pipe and
wrap that over the chin up bar.
Rep range:
5 Sets of maximum repetitions
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Exercise Description:
Sit down holding a barbell with your forearms resting on your thighs. Start with
your wrists fully flexed and then extend them up as far as they can go. Go back
to the starting position and repeat.
Tips:
Go at a nice, steady pace
If you don’t have a barbell you can use a dumbbell as well.
Rep range:
If 5 sets of 50 repetitions
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Doorway hang
Exercise Description:
Simply hang off your doorway for desired time limit,
Tips:
If your fingers are not stronger enough leave your feet on the floor but
put as much weight as you can through your fingers
Rep range:
1 minute
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Dead Hang
1 2
Exercise Description:
Simply hang off a chin up bar for desired time limit,
Tips:
A fatter bar is more difficult
You can hang off the bar with either your thumbs on top of the bar in a
‘c’ grip or grasping the bar with your thumbs underneath, the choice is
yours.
Rep range:
Maximum time limit
If you are really good, try hanging off with only 1 hand (Pic 2)
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Bar Walks
1 2
3 4
Exercise Description:
Shuffle across a chin up bar for desired time limit.
Tips:
The fatter the bar is the harder this exercise become
If you don’t have a long enough chin-up bar just perform the dead hang
instead
Rep range:
30 seconds – 1 minute
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Exercise Description:
Hold a barbell in front with your palms facing away from your body, begin
curling your wrists upwards. Return to the starting position and repeat.
Tips:
You can perform this exercise either quickly or slowly
Rep range:
If 5 sets of 50 repetitions
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Exercise Description:
Hold a barbell behind you with your palms facing away from your body. Place
the bar as far down into your outstretched fingers as you can manage. Begin
closing your fingers into a fist as you curl your wrists up. Return to the starting
position and repeat.
Tips:
Go at a nice, steady pace
Rep range:
5 sets of 50 repetitions
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Wrist Roller
1 2 33
Exercise Description:
Hold the wrist roller at shoulder height and begin rolling the weight upwards.
Once the rope has reached its limit, in a controlled matter, start unravelling the
rope back to the starting position. Repeat for desired number of repetitions.
Tips:
To make a wrist roller follow these steps
Rep range:
If 5 sets of maximum repetitions
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Grip Changing
1 2
3 4
Exercise Description:
Place a barbell high enough so you can pull your body slightly off the ground
(pic 1). While you are off the ground begin changing your grip on the bar
between under hooking and over hooking. Continue for desired time
Tips:
You can also perform this off a chin up bar.
Rep range:
5 sets of 50 repetitions
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Exercise Description:
Rest a barbell on a few weight plates or aerobics steps. Place your hands
shoulder width apart and assume a pushup position. Begin rolling your wrists
by flexing and extending them in both directions.
Tips:
Using a fatter barbell is harder (eg pvc piping)
Rep range:
3 sets of maximum repetitions
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Exercise Description:
Similar to the push up rotations except I am hanging off a rotating bar. Simply
roll you hands back and forwards for desired number of repetitions.
Rep range:
3 sets of maximum repetitions
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Exercise Description:
Completely soak a hand towel with water. Using as much force as you can
begin wringing out all of the water. Re-soak the towel and repeat.
Rep range:
1-5 Minutes
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Newspaper Scrunches
1 2
3 4
Exercise Description:
Open up a newspaper and lay it out on the floor. Using your fingers from one
hand, scrunch up the entire page. Repeat on the next page etc.
Tips:
Time yourself and see how long it takes to scrunch up 10 pages.
Rep range:
10 pages per hand
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Exercise Description:
Grip fighting (Kumi Kata) is essential to all Judokas. I am a strong believer in
grip fighting and grip breaking and will organise for my students to undergo
several different scenarios of grip fighting and grip breaking each training
session.
Grip breaking:
Is an exercise when your opponent starts with a particular grip and after the
instructor yells “Hajime” are you allowed to begin stripping off your
opponents’ strong grip.
Different grip breaking scenarios include when your opponent grip you with:
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Grip fighting:
Is when both you and your opponent are fighting to gain the upper hand and
attain a dominant grip. This grip is usually a grip of utter domination such as a
top grip or a grip where your opponent will receive a penalty.
- One person in front fighting a fresh partner every 10 seconds for 1-2
minutes
- One person is surrounded by 3-4 people and must continually break off
their grips for 1-2 minutes.
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Dumbbell rotations
1 2
Exercise Description:
Holding on to some dumbbells begin rotating your wrists from palm up to palm
down.
Tips:
Don’t go too heavy. Make sure you use a moderate weight
Rep range:
3 sets of 30 repetitions
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Dumbbell up/downs
1 2
Exercise Description:
Hold on to a dumbbell in each hand and place your hands by your side and lift
your index finger to the sky.
Tips:
Don’t go too heavy. Make sure you use a moderate weight
Rep range:
3 sets of 30 repetitions
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Bottoms up Press
1 2
Exercise Description:
If you own a kettlebell a great grip strength exercise is to try to keep the
kettlebell stable in your palm while the kettlebell is upside down (Pic 1).
If this is easy try doing some overhead presses with it (Pic 2).
Tips:
Make sure you don’t hit yourself in the head with the kettlebell
Rep range:
Maximum repetitions
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Bouldering
Exercise Description:
If you have a Rock climbing place nearby simply pay a casual visit and climb
along the bottom of the course. This is great cross training and great for grip
strength.
Tips:
If you really enjoy this you may like to invest in some rock climbing shoes
to make it more fun.
Rep range:
30-40 minutes
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Exercise Description:
Rest your forearms on a bench with your palms facing towards the sky. Place a
barbell in your fingers. Let the bar roll down into your finger tips and then roll
the bar back up and form a fist. Repeat for desired number of repetitions.
Tips:
Make sure you don’t go too heavy or you may injure your fingers.
Rep range:
3 sets of 30 repetitions
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Sled Drags
1 2
3 4
Exercise Description:
Attached a weight to the end of a long rope and begin pulling the rope towards
you. Sitting down really makes you work only your arms besides letting your
back and legs assist in pulling the weight
Tips:
If you don’t have a weight sled simply pull a weight plate or an old car
tyre with 1 or 2 kilograms worth of weight in it.
Rep range:
6 sets of pulling the weight towards you
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Rope rotations
1 2
Exercise Description:
Lay beside a rope, reach up and grasp the rope with one hand. Using all your
strength pull yourself up.
Tips:
If this exercise is too hard simply bring your legs closer to yourself.
Use some chalk to assist in gripping the rope
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Captains of crush
Exercise Description:
Simply grab the Captains of crush in your hands and try to touch both ends
together. Repeat for desired number of repetitions.
Tips:
Make sure your hand is in a comfortable position.
Rep range:
Repeat for desired number of repetitions
Leave your Captains of Crush in the car and use it at intersections and red
lights. Make sure you still drive safely and responsibly though.
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Exercise Description:
If you happen to own a grip master they can be pretty useful. This is because
you can strengthen each individual finger. Above are some different exercises
you can do with the grip master.
Tips:
Make sure you spend time strengthening your weaker fingers
Rep range:
5-10 minutes
Leave your Grip Master in the car and use it at intersections and red lights.
Make sure you still drive safely and responsibly though.
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Bucket of rice
1 2
Exercise Description:
Buy a standard sized laundry bucket and fill it with rice. Place your hand inside so
that the rice covers half your forearm. Begin opening and shutting your hand for
desired number of repetitions. (Pic 1&2). You may also like to simply rotate your
arm back and forth. (Pic 3&4)
3 4
Rep range:
50-100 repetitions
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Foam on bars
While working out in the gym there are times when the bar is rather easy to
get a hold of. If you want to really work the forearms muscle when doing
exercises such as chin ups, Deadlifts and seated rows then add a piece of foam
around the bar in order to make it thicker.
This will really make your grip work as the bar is no fatter making it harder to
hold. You can use any sort of foam to achieve this you may use a pool noodle
or a bit of foam insulation like the one picture below.
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Straps:
The 2 most common straps used in the gym are the figure 6's and figure
8's.When training muscles such as back or traps the forearm muscles play a
vital role in being able to grip or hang onto a barbell or dumbbell. But in some
cases halfway through a session the forearms become so pumped resulting in
the fingers not being able hold onto a barbell or dumbbell.
When training with straps the load is reduced considerably because instead of
the forearms taking all the weight it is distributed through the strap and wrist
resulting in your forearms not getting fatigued as quickly.
Exercises where Figure 6's and figure 8's are needed are exercises such as
farmers walk, chin ups, dead-lifts, rows and shrugs.
There are two distinct differences with the 6's and 8's.
Figure 6's are designed so that you not only use more of your forearm muscles,
but if the weight is too heavy and you must drop it, the weight will slide out
from the strap. On the other hand when using figure 8's you stimulate even
less forearm strength and rely on the figure 8 strap to hold the weight. Not
only this but if you drop the weight, the strap will remain leaving your arm
connected to whatever it was you were lifting. This can become dangerous if
performing some exercises.
I recommend using figure 6's for all lift but if you like using figure 8's do not use
them with dead-lifts and rows, in case you drop the weight.
Chalk:
Chalk is used mostly by power-lifters and weightlifters. A lot of gyms don't
allow the use of chalk because it can cause quite a mess on the floor as well as
get all over the weight plates and barbells.
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Chalk is mainly used on rope climbing, Deadlifts, power cleans, snatch and
squats. Its main role is for the trainer to be able to grip as easily as possible
while still using natural grip strength.
The benefit with using chalk is that you can lift heavy weights (mostly on
Deadlifts) and continue to use the muscles in the fingers and forearms without
having to rely on straps (which tend to take a lot of the load off the grip.)
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These are forearm circuits that use equipment commonly found in most
commercial gyms.
Home Circuits:
These circuits use equipment you can make or use at home or at work.
Dojo Circuits:
Dojos have different pieces of equipment such as ropes and partners so try to
do these circuits after training to really strengthen the forearms and fingers.
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These workouts will push you harder than ever before and it is important that
you are physically prepared for the intensity of these workouts.
1- Before you get started on these make sure you warm up properly.
Follow the warm up on the next page.
2- Never start an exercise program when you are cold as this will lead to
injury.
3- Take note of how you are feeling. If you are feeling dizzy, light headed or
faint stop exercising immediately and seek medical attention.
4- If you have or have had a previous wrist or elbow injury I suggest you
seek medical attention before starting any forearm strengthening
workouts or exercises.
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Warming up
Warming up is essential when doing any sort of physical activity. A warm up is
designed to:
Increase heart rate
Increase core temperature
Increase breath rate
Increase blood flow resulting in increase in oxygen transfer
Increase range of movement
Increase the speed of muscle contraction
Warm up muscles (through increase in blood flow)
Mentally prepare participant for exercise
Lubricate joints through joint mobility exercises
I have not included warm up exercises such as forward rolls, backward rolls,
hip escapes, cartwheels etc, because these workouts are designed to be
completed at a general fitness facility that may not have soft mats. If you are
completing these workouts in a dojo then add in a variety of rolls, hips escapes,
wrestler walks, etc.
If you are completing these strength programs in a fitness centre I recommend
the following warm up program:
5-10 minutes of low impact aerobic exercise on a treadmill, stationary
bike or rowing machine.
5 minutes dynamic stretching
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Elbow rotations
Shoulder rotations
Swing your arms in circles in both
directions.
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Maximum Grip Training for Judo
Gym Circuit 1
30 Seconds Grip Changing
*Repeat 5 rounds
Gym Circuit 2
30 Seconds Farmers Walk
*Repeat 3 rounds
Gym Circuit 3
1 Minute Wrist roller
*Repeat 2 rounds
Gym Circuit 4
Rope Climb
Wait 4 mins
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Gym Circuit 5
30 Repetitions Forearm Curls (front of body)
Gym Circuit 6
Maximum hold Dead Hang
Rest 5 minutes
Gym Circuit 7
100 Pushup rotations
50 Dumbbell rotations
Gym Circuit 8
100 Dumbbell Up/downs
50 Dumbbell Up/downs
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Extreme Grip
Maximum GripStrength
Trainingfor
forJudo
Judo& BJJ
50 Dumbbell Rotations
25 Dumbbell Up/downs
25 Dumbbell Rotations
Gym Circuit 9
30 Bench Forearm Curls
Gym Circuit 10
1 Minute Farmers Walk
Gym Circuit 11
1 Minute Dead Hang
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Home Circuit 1
Time how fast it takes to complete 10 pages of a Newspaper
Home Circuit 2
Fill a basin full of water and place a towel into the water. Remove the towel
and squeeze all the water out as fast as possible. Repeat continually for 5
minutes
Rest 2 minutes
*Repeat 4 rounds
Home Circuit 3
1 minute Wrist roller
30 seconds off
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Home circuit 4
Maximum hold Doorway hang
50 Open/Shuts
Home Circuit 5
Using a bucket of rice 1 Minute Open and close you hand
1 Minute Pull you hand nearly all the way out and punch down
Home Circuit 7
1-2 Minutes Bucket of rice rotations
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Home Circuit 8
100 Open/Shuts
50 Open/shuts
25 Open/shuts
Home circuit 9
Using a brick pinch carry a brick in each hand for a lap of the house, street or
block.
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Dojo Circuit 1
Get a partner and take turns breaking each others grips. Try to mix it up
between lapel and sleeve, double sleeve, double lapel etc. Repeat for 5-10
minutes each and every session. This will strengthen your fingers.
Dojo circuit 2
200 Open/shuts
150 Open/shuts
100 Open/shuts
50 open shuts
Dojo circuit 3
Grip fighting for 5 minutes but you receive a fresh partner every 30-60 seconds
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Dojo circuit 4
Mat carries 3 times across the mat area
Dojo circuit 5
Dojo circuit 5
Perform 4 sets of mat carries for as long as you can. Rest 3 minutes and repat
3-5 times.
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Maximum Grip Training for Judo
Forearm stretches
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Maximum Grip Training for Judo
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Maximum Grip Training for Judo
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Maximum Grip Training for Judo
Notes:
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