Cadence Based Training

Cadence Based
Training
Jedd Johnson
2014 North American
Grip Champion
© Copyright 2014,
The Diesel Crew, LLC
All rights reserved. No part of this manual may be reproduced or

transmitted in any form or by any means, electronic or mechanical,
including photocopying, recording, or by an information storage and
retrieval system, with the expressed written permission from Jedd
Johnson.
Cadence Based Training - Jedd Johnson 1

DISCLAIMER
Strength training involves a potential risk for serious injury. The techniques discussed and utilized in this manual are
being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper
personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or
not, assumes all risks. The Diesel Crew, LLC, DieselCrew.com, or any partners of The Diesel Crew, LLC shall not
be liable to anyone for use of any of these exercises, drills or instructions.
This product is informational only. The data and information contained herein are based upon information from
various published as well as unpublished sources and merely represents training, strength and power development
literature and practice as summarized by the authors and editors. The publisher of this manual makes no warranties,
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professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you
have a problem with your health, or before you embark on any health, fitness or sports training programs, seek
clearance from a qualified health care professional.
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Copyright © 2014 The Diesel Crew, LLC. All Rights Reserved.
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For complete information on all of the Diesel Crew’s products and more valuable information available to help you
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TERMS & CONDITIONS
1. I am aware that The Diesel Crew, LLC, and Jedd Johnson, are not medical doctors and are not qualified 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 eBook.
WAIVER AND RELEASE OF LIABILITY:

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM
AND / OR ANY EXERCISES CONTAINED WITHIN THIS EBOOK IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE
INFORMATION IN THIS EBOOK, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING
THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR
EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES,
WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS EBOOK AND TO THE
MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED
CAUSES OF ACTION AGAINST THE DIESEL CREW, LLC, JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES
(COLLECTIVELY THE DIESEL CREW, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR
ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS EBOOK.
I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY WHATSOEVER FOR
FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

Table of Contents
Table of Contents - 4
Why I Wrote Cadence Based Training - 5
What is Cadence Based Training - 11
Documentation & Approach - 16
Glossary of Important Terms - 23
Why You Should Have Your Gripper Rated - 29
Overview of the Program - 34
What If My Grippers Are Not Rated - 39
The Program - 40
What If I Don't Make Dramatic Jumps - 57
Exercise Index - 59
Other Products from Jedd Johnson - 69

Why I Wrote Cadence Based Gripper Training
Brother, I have been training with Grippers since 2002.
When I first started, the gains came quickly. Although I didn't shut it right away, it
only took me a few weeks before I was closing my #1 Gripper.
From there, it was time to get a #2, which I got for Christmas of that year.
First try out of the package, I got it down to about 1/4 inch.
So, I promptly ordered a #3 gripper.
Once I started working with the #3 routinely, the #2 began to fall as well.
So, what did I do next? I ordered a #4 from IronMind, and a Super Elite and
Grand Elite, both harder than the #4, from Weightlifters' Warehouse.
It seemed as though all I needed to do in order to close my goal gripper was to

work for a few weeks on a gripper that was the next level up, and within no time I
would be smashing my goal gripper.
And, by December of 2003, I was certified on the #3 gripper.
However, once I hit that milestone, the gains began slowing down.

All of a sudden, my little formula wasn't working so well, and instead of busting
through gripper plateaus, it felt more like I was busting up my elbows, and I began
having repeated cases of Tennis Elbow.
In 2004, I certified on the Mash Monster Level 1 and 2, but failed on the Mash
Monster 3.
And since 2004/2005, I have tried at least 10 times to certify on the Mash Monster
3, and every single time I tried I FAILED.
So, for literally a decade, I have been stuck right around the same place in my
crushing strength.
Hopefully, after that story, you aren't wondering, "Why the hell did I just buy this
ebook from Jedd then?"
And if you are wondering that, understand that I recently stumbled on a form of
training that I have been using called, Cadence Based Training, and it has enabled
me to finally set some PR's again with my right hand and has jump started the
strength in my left hand as well.
Difference Between Hands
When I first started Grip Training, all I really wanted to do was develop the
strength to be able to tear a deck of cards, a story I have related before in my Card
Tearing eBook.

All I wanted to be able to do was figure out how to tear a deck of cards whenever
and wherever I wanted to - at places like parties and bars, so I could show off a
little bit.
I thought that would be cool to do, but aside from that, my time in the weight room
was devoted to getting bigger muscles.
Well, eventually, I found out about Grip Contests and Gripper Certs, and those
sounded pretty cool too, so I started working towards those as well.
However, the problem there was that Grip Contests back in the day only tested one
hand - your best hand. For me, that meant that all I needed to train was my right
hand, and I didn't squeeze grippers that much at all with my left hand.
In fact, my left hand was actually naturally better at pinching and thick bar than my
right - I credited this to a nasty bone bruise and possibly some kind of nerve
damage I got in high school while batting against a pitching machine. Several
consecutive balls rode inside on me and hit my bat really low on the handle and my
right thumb was in severe pain for the majority of my Senior Year in High School.
Now, in reality, almost all grippers will be tougher to close with the left hand
because of the way the spring lines up with the hand, so if you find grippers easier
to close with the right hand, don't think that you have some kind of nerve damage
in your left. The mechanics of the spring will naturally cause a difference in
strength of at least 10lbs RGC (more on RGC later), and sometimes as large of a
difference in strength as the next 0.5 gripper up. An example would be you can
close the #2.5 right-handed, but can only close the #2 left-handed.

All of these factors thrown together made the crushing strength between my two
hands quite different.
It became more common for Grip Contests to test both hands around 2012, and the
off-hand certification with the Gripboard Mash Monster Grippers took pace around
that time frame as well (thanks, Paul Knight).
So, around that time period is when I realized I needed to start training both hands
intensely on grippers so that I could have better finishes at Grip Competitions.
But, it wasn't until 2014 that I actually tried to certify on the MM1, which I
succeeded at in July.
To lay out some specifics, I sent in MM0 qualification video in the Fall of 2013.
To qualify as an MM0, you must close a #3 gripper with a parallel set, meaning
you can set the gripper handles to parallel with the off-hand before making the
attempt. The parallel set is also called the Mash Monster Set, often written MMS.
I kind of felt bad, because the #3 I closed was only rated at 139-lbs RGC. Most #3
grippers rate at 145 to 150, so mine was definitely on the easier side. And I had a
145-lb rated #3, but unfortunately, I couldn't close it last year.
So, the 139lb #3 close was what I used.
However, I knew that kind of strength was NOT going to be enough to close the
Mash Monster 1 left-handed. I knew from having certified on the MM1 right-

handed that it was close in strength to a nice, average #3 gripper, so I didn't even
bother trying to certify on the MM1 left-handed until I was closing or close to
closing 150-rated #3's and other similar grippers like weaker Elites.
Fast forward about 9 or 10 months, and I am a certified Mash Monster Level 1

Gripper closer, so over that time, I was able to bring my left hand crushing strength
up a little more than 10 lbs, because I closed the MM1 on all three of my attempts
on cert day.
In addition to that, at the North American Grip Sport Championship this year, I
was able to close a 155-rated gripper left-handed, and a 175-rated gripper right
handed. Matt Cannon rated all the grippers for the NAGS Championship this year,
and historically, his grippers rate about 3lbs less than mine, so on my RGC unit,
those grippers probably would have rated 157 or 158 left-handed and 177 or 178
right handed.
To go further, one of the hardest gripper closes I had ever done prior to the 2014
NAGS Championship was a 176-rated #3.5 in 2013. I bought that gripper from
Chris Rice and re-rated it and got something like 172 or 173.
So, as far as my right hand crushing strength, I was able to bring it up from
172/173 in 2013 to 177/178 in 2014, a roughly 5-lb improvement over the course
of the year left handed.
The point I am trying to make is that the Cadence Based Training I am doing has
successfully increased my crushing strength by roughly 10lbs left handed and 5lbs
right handed.

I am also extremely happy to see these kinds of increases in my left hand since I
was diagnosed with Thoracic Outlet Syndrome (a problem affecting the nerves and
muscular strength) in my right arm/hand in December of 2012. At that time, I
could not complete many feats that I would otherwise have been able to do easily,
and there was NO WAY I was able to come close on my 139-rated #3 during that
time, either.
Like I said before, I was pretty much stuck at the same Crush Strength with each
hand for 10 years. It was only when I started employing a cadence to my training
that I started seeing improvement again.
And now, I am ABSOLUTELY PSYCHED to be sharing this type of training with

you, with the hopes that Cadence Based Training can help you out in your gripper
training just as much if not more.
So, you are safe with me, brother. You've made the right choice with your
investment today.
As you go through the program, I welcome any questions you might have, so
please feel free to contact me through email (jedd.diesel@gmail.com) or Facebook.
Now, let's discuss the basic principles behind Cadence Based Training.

What is Cadence Based Training?
So, here is the problem that I identified with my gripper training...
...lots of reps with no time under tension.
I would often squeeze my goal gripper with all my might, only to miss on the close
by an 1/8th inch or so.
The result, after 10 years of this, was that I could take just about any gripper down
to 1/4 inch, but getting beyond that was just not happening.
I have plenty of #4 gripper attempts on tape where I take the thing down to 1/4
inch, which may seem impressive, but in reality, that doesn't do anything for you in
a grip contest, grip cert, or anything else for that matter.
Sure, squeezing those upper level grippers (#4's and similar grippers) made
squeezing on #3's feel like squeezing putty, but it did nothing for my top end
closing strength. My "strength in the finish" that last 1/4 inch, remained the same
that whole time and I was still closing the same grippers I was closing in 2004.
In 2012, I reached out to a good friend, Paul Knight and I asked him to write me a
program. Prior to August of that year, I had actually LOST crushing strength,
seeing my poorest result in a contest in years at the 2012 NAGS Championship.

Working with Paul, I began PRing (setting new PR's, Personal Records), and I
developed the strength to double, triple and sometimes even hit 4 reps on grippers
that previously I was only able to get lucky singles on.
But, my overall crushing strength did not go up that much, and I still ended up
missing the Mash Monster 3 when I tried to close it that year.
In no way am I trying to say Paul can't write a good program. It was that I was still
missing a factor that I wasn't identifying.
That factor ended up being the time under tension in the closed position.
In other words, you can't just set the gripper, close it down, and then open it back
up.
When you do that, all you are doing is "overcoming" the strength of the spring.
Your hand overcomes the spring strength in order to bury both handles together,
which is a good feeling, I'll give you that.
But in order to truly bust through your plateaus, you have to aim to DOMINATE
the strength level of the spring. And you can only do this by trying to hold the
gripper closed for longer and longer durations of time.
So, each time I trained Grippers, I began not just overcoming the spring, but trying
to dominate it on each close. Soon, I began noting not only whether I closed the
gripper, but for how long I was able to keep it shut.

As my finish strength increased, so did my hold times. I began aiming for holds of
3, 4 and 5 seconds, and I figured a 5-count hold was good enough.
But then I stumbled onto something on the web. It was a podcast by Mike Mahler
and Sincere Hogan, and they were interviewing Charles Polliquin.
Polliquin, while known for his ability to make Olympic champions in various
sports, was never someone whose name was tied to having a strong grip, at least
not in the way Richard Sorin's or John Brookfield's names are.
But something he said really caught my attention, and I am going to paraphrase it

below.
"For every motor unit in the hand, you only innervate about 30 [muscle]
fibers. In the calf, for every motor unit, you innervate 500 fibers. That's
why calf training is so painful, because every time you recruit additional
motor units, you're recruiting lots more fibers.
The problem is when you grade motor units up [in the hand], it's very small
jumps...
It's hard to get more motor units. [I realized] I should work on time under
tension. So I like to use at least 8 seconds of effort per rep. And that can
increase your grip strength dramatically."
Source page: http://www.mikemahler.com/blog/live-life-aggressively-

podcast/ep-43.html

To summarize, Polliquin found that he could get better grip strength increases with
his athletes by focusing not so much on the number of reps, but the duration of
time under tension for each rep.
Once I heard this, two different light bulbs turned on in my head, and I realized
two things...
1) I was on to something with the holds. By trying to dominate the spring and
hold the handles of the gripper closed for time, rather than doing reps, I was
training my hands more efficiently.
2) I shouldn't stop with just 5-count holds. Polliquin found the best increases
by using 8-second holds, and while that may sound like some random number he
pulled out of this air, I have come to know that Polliquin is a stickler for
documentation, and he most likely tested out various hold times to see which one
worked best for him.
After hearing this interview, I have begun to feel that squeezing those gripper
handles together and holding them there is even more important now, and I haven't
done a single gripper workout where my objective was not to hold the handles
closed.
Also, I am always testing new hold times to see which ones work best to produce
better overall progress.

With each repetition, there is a cadence involved with the main goal of absolutely
embarrassing the gripper spring by holding it closed for time.
I am convinced that hold times are imperative to successful gripper training, and I
have put together this program so that you can begin implementing a holding
cadence with your grippers, so you can see just how powerful the method is.
All the best with your gripper training. Please keep me updated on how it goes.
Jedd

Documentation & Approach
Admittedly, I used to be the worst training documenter in history. I never used to
write anything down, and as a result, I had a very poor idea, at best, of what
worked and what didn't work to help me increase my strength from the training I
had done.
Not even when I was breaking world records in the two hands pinch contest after
contest from 2009 to 2011, did I write much of anything down, and the only
documentation I had was the videos I had shot and uploaded to the net, almost
NONE of which was training.
Once I began training under Paul Knight's guidance, though, documentation was
necessary, because I had to be able to report back to Paul what had gone down in
each workout.
If you are not documenting what you are doing in your training, I URGE you to
begin doing so in your very next workout.
It may seem like a pain in the ass, an interruption, if you will, to stop what you are
doing between sets and go write stuff down, but BELIEVE ME - once you start
doing this and you realize how awesome it is to be able to look back two weeks,
two months, and eventually TWO YEARS, in order to see what you were doing
then and compare it to what you are doing now, you will agree, those few seconds
between each set are worth it.

With documentation in mind, here are some of the things I track in my gripper
workouts, and that I hope you choose to track in yours if you truly are going to
jump head first when it comes to Cadence Based Training.
Please don't panic when you see my chicken scratches - I drew up a special Gripper
Training documentation sheet that you can use in your training.
I start by drawing a straight line across the paper and then a vertical line down
through it about 10 lines long.
On the left side of the table, I write "L" for "Left" and "R" for "Right" (pure
genius).

From there, I can easily document the set used, the gripper attempted, the reps I am
aiming for, and the hold count that I obtain.
In the image above, you can see "25" written on the left-hand side of the columns.
This means 25-mm set block. In other spots, you see "CC." This means Credit
Card Set. I generally work on both credit card and block attempts in the same
workout. The number of actual attempts per set changes, but it's usually
somewhere between 3 and 5 per set style.
When I go for a Beyond the Range close, I will write "cut." Squeezing filed
grippers is a great way to train to develop superior crushing strength. As far as I
know the technique was first developed by Bill Piche in his gripper program, KTA.
The principle is very similar to pulling Deadlifts from a deficit, such as when you
stand on a small box instead of the floor to slightly elevate yourself. In the case of
a 4-inch box, you would now have to pull the deadlift 4 inches further than normal,
and thus you develop strength over a further distance.
If you have a gripper to cut or file, I strongly suggest you do it. When working
with a cut gripper, the fingers must drive further than normal in order to make the
handles touch. When I go back to a gripper with regular handles, after working
with a cut gripper, it feels like a smashing sensation when the handles touch, it
gives you that much power.
If you routinely miss a gripper by a couple of millimeters, then try adding cut
gripper work to your training plans. In my case, I added this in too late, because I
can miss a 180-lb rated gripper down to the width of 3 cards when I am fresh, and

then miss a 150-lb rated gripper by the exact same depth. Somehow, over the
years, I developed the strength to really overtake the sweep and move into the
finish zone of the gripper range of motion, but it is like my strength completely
peters out once I get inside the 2 or 3 millimeter range.
This gap is narrowing though, ever since adding regular Beyond the Range training
into my program.
When I am taking attempts with my cut or filed grippers, I have developed special
documentation for them as well. These show up on my training sheets as "As Is"
and "WBC."
You see, I began having trouble some time ago discerning how close I was to
closing a gripper that was cut. I might write down 1/8", but after a few weeks, I
wouldn't be able to remember if that meant I was 1/8" from closing it at its original
ROM or the filed ROM. So, I began writing "as is" if the measurement I was
giving was to show how close I got in the cut/filed state. If "as is" did not appear,
that meant the distance measurement was based upon the handle spacing prior to
cutting them.
As an example, if I look in my book and see "2 cards as is" in the result section of
when I tried to close my cut Elite gripper, I know that the space between the two
handles "as it is right now with the filed section gone" was only 2-mm. That also
means, I took it deeper than the handles would have gone if the gripper were not
cut, which is awesome. The cut allows you to develop strength deeper than the
normal range, and it means you are probably going to close heavier grippers than
the cut gripper you are training on.

Other times, especially if I am trying to go for reps with a cut gripper, I will use
"WBC," which stands Woulda Been Closed. In other words, if I write down 135 x
4 WBC, that means I took a 135-lb gripper and squeezed it for 4 reps and the
handles would have been closed if they weren't filed down. I will use this a lot if I
am training alone or if my partner doesn't get a good estimate of the distance
between the handles. Either way, I know I was strong enough on that particular
attempt to have been able to close the handles together if the handles weren't cut.
Naturally if there is no "as is" or WBC written near the attempt, it means that I
missed. Cut handles or not, I would not have made the handles touch together on
that shot.
These details are just facets of my training documentation I have used to help me
understand exactly what I was able to do in past workouts. Naturally, since I came
up with the terms, I remember exactly what they mean. If they seem confusing
don't let it bother you. Just remember that there is value in working with cut
grippers, and the objective is to be able to dominate the gripper enough that when
you take your attempt, you take the handles down far enough so that if the gripper
weren't filed, the handles Woulda Been Closed.
Incidentally, when I am working with cut or filed grippers, regardless of whether I

am setting with a block or a credit card to gage the space between the handles, I
always imagine the handles are NOT cut. This is because I want to develop
strength for the normal setting range.

For instance, regardless of whether you are using a credit card or a block to mark
thee set, if the gripper is filed, and you allow the marker to touch each handle,
your spread distance between the handles will be narrower than a regular gripper,
and the close will feel easier. Then, when going back to an uncut gripper, the
distance you'll need to go from for the real set will more than likely feel wider than
it should, and the attempt will too. Following is an example...
The gripper above has been cut. Notice that when I swipe the block through on the
left, I am allowing the block to touch the inside of both handles. With the size of
the chunk that was cut from the finger handle, this causes the set width to go from
25mm (the width of the block to probably about 20mm. You do not want to make
a habit of this, as you will be setting the gripper too deep and when you go back to
an uncut gripper, your attempts will feel tougher than they should.

Instead, you should leave a gap between the cut edge of the gripper handle and the
side of the setting block, as shown on the right. This way, you get a more accurate
starting point and can develop strength specifically for the set-width range you are
training for.
Documenting Distance Missed in "Cards"
If I am unsuccessful in closing a gripper, then I write down the distance I missed

by.
This is usually written down as a number of cards or walls. For instance, if I write
down "2 cards" this means that I missed by the thickness of two credit cards. If I
write down "wall" or "W," that means I missed by about the thickness of the wall
of the setting block.
I use these expressions, because I feel I am much better at making the call of a
distance in relationship to card thickness or set-block wall thickness than trying to
make a call of millimeters.
I live in the US, where we don't use the metric system, so trying to judge in
millimeters would just be a mistake.
Heck, I'm not even really confident in my ability to judge a partial inch either!
So I just stick with walls and cards.

Glossary of Important Terms
This section contains and defines acronyms and terminology used in the manual
you may not be familiar with. If there is anything in the manual that is not defined
here, please do not hesitate to ask me for an explanation via email
(jedd.diesel@gmail.com) or Facebook.
% of 1 RM - This is read percent of 1RM, or 1 Rep Maximum. The 1 Rep

Maximum is your top gripper close for a single repetition. So, when you test your
crush on Monday of Week 1, and you get your top gripper close for each hand, this
will be your 1 RM. An example might be 119lbs RGC left-handed, 128lbs RGC
right-handed. The percentages you train on throughout the rest of your program is
based on these 1RM statistics. So, when you train with 50% to 60% of your 1RM
on Week 1, you will work with a gripper roughly 59.5lbs to 71.4lbs RGC left-
handed and 64 to 76.8lbs RGC, right-handed.
GG - Goal Gripper
A Goal Gripper is any of the main grippers you are currently trying to close. You
may have one main gripper you are training to close at this time, or you may have
a couple that are very close to one another and you are gunning for them both.
You may also currently have a goal gripper picked out for each hand, if your
current crushing strength levels are slightly different between hands, which is
normal.

MG - Max Gripper
This is the hardest gripper you can currently close. You find this gripper on Day 1
of the program, which is a Test Day. The grippers you train on in the coming
weeks will be based off this gripper. You will have a Max Gripper for your Left
hand and another one for your Right hand, as most people have at least a small
discrepancy between hands, mainly due to the mechanics of the spring.
SPG - Set Practice Gripper
Set Practice is work done with the primary objective of strengthening your set.
The stronger your set is, the bigger the gripper you should be able to close. For
instance, your fingers might be strong enough to close the #3 right now, but
because you are shaky on the set, you waste a lot of energy while setting the
gripper, and you end up losing some of your power stores before you even try to
close the handles together. Conversely, if your set is on point, then you will feel
more confident when you start moving the gripper into position for closing it
down. Generally, 3 sets per hand are done for Set Practice, both heavy and light.
PG - Primer Gripper
A Primer Gripper is a gripper that lies beyond your current Goal Gripper. You
can't close the Primer Gripper yet, but that is not the purpose; the purpose is to hit
this gripper hard in your first set in order to wake the hands up and prime the
central nervous system for work, almost in a shocking effect. The idea is that once
you hit your Primer Gripper, all your other attempts, whether with Goal Grippers
or with Hold Grippers should feel much easier than they normally would, provided

you rest enough between your Primer Gripper attempt and your Hold Gripper
attempts.
SG - Speed Gripper / Speed Work
A Speed Gripper is a gripper that is light enough that you can SMASH it closed
and create an audible click sound when the handles meet. Speed work is a
supplemental form of Gripper training that has helped some gripsters, including
Tim Struse, who rose to the top of the Mash Monster ladder in record time. When
I interviewed him for The Grip Authority, he said that Speed Work was a primary
ingredient in his success.
WG - Working Gripper / Work Set Gripper
Working Grippers are the grippers you will use most often in your workout. They
are grippers you can currently close, at least most of the time. The main idea here
is you are taking grippers that are slightly under your Goal Gripper and shutting
them and holding them for as long as possible during your work sets.
EBP - Eyeball Parallel
When I trained under Paul Knight, he introduced me to eyeball parallel reps. The
idea is that when training for crushing strength, your strength will develop specific
to the orientation of your fingers on the finger handle.
For instance, when training with a credit card set, the orientation of the fingers is
slightly different from the orientation of the fingers when using a block set.

In the pictures below, you can see how the fingers are positioned during the set and
during the close for each set.
Above Left: The block is passed through for the legal set. Above Center: The
gripper is closed, for the first rep. Above Right: The gripper is opened up to an
estimated parallel position. It might not be exact, but it is a good estimate.
Paul's point was that you strengthen your hands with grippers specifically
according to how your fingers are positioned. You can see in the pictures above,
there are many differences. He also said that there is no need to open the gripper
all the way up when training reps because the most important range to strengthen is
the close. Therefore, even when working with a credit card set, he suggests just
opening the gripper up to what is roughly parallel, or eyeball parallel, when doing
sets of multiple reps.

Credit Card Set & Block Set with Eyeball Parallel Reps
The differences may not be overwhelmingly apparent to the eye when comparing
the finger placement for the Credit Card Set and the Block Set, but the feel is
altogether different. In Paul's opinion, strength is built according to the specific
finger placement, and as long as you train the end-range of the gripper range of
motion, you would develop strength in a set-specific manner. Thus, Eyeball
Parallel repetitions are a great method to use when training more than one
repetition per set.
Another reason for opening the gripper up to only parallel when training reps with
the credit card set has to do with controlling the gripper and keeping it in place.
One of the problems people run into when training for reps with a credit card set is
that the wider it opens up, the more likely you are to lose your grip on the finger-

side handle. When that happens, it often spoils your finger positioning and you
might as well forget about closing the gripper for another repetition.
To combat this, just open the gripper to parallel. You'll be able to maintain your
positioning better on the finger-side handle, and less sets will be spoiled due to
your fingers slipping.

Why You Should Have Your Grippers Rated
Amy Wattles, multiple Grip Sport record holder said, "Training grippers without
ratings is like training the bench press without knowing how much weight is on the
bar."
In my opinion, the best way to train grippers is by having an RGC strength rating
for each and every gripper that you train on. That way, you have an idea of how
strong each gripper is in relationship to the next.
You know what you can do on a gripper rated 120, 130, 140, or 150.
When you have a strength rating for each gripper, you can train them almost
exactly the same way you would train barbell lifts, like the Bench Press.
As an example, when you train the Bench Press, you know how much weight is on
the bar and you monitor how many repetitions you can get with that weight. For
instance, you might know that the most weight you ever lifted on the Bench is
245lbs for 1 rep, and the best 10-rep set you ever repped out was 190lbs.
You know how much work you did, because the plates and the bar itself have
weight and value assigned to them.
What you DON'T do when you train the Bench Press is just randomly throw on
oddball weight, or guess how much weight is on the bar. If you don't know how
much weight is on the bar, then you don't have any idea how well you are doing in

your training, and you are unable to compare what you are lifting in your gym
compared to what others are lifting in their gym.
No one in their right mind would dream of training the Bench Press this way, but if
you think about it, this is exactly how most of us train grippers.
Sure - we have a set of grippers with numbers stamped on the bottom, such as the
1, 2, 3, and 4 from IronMind, and we know that the 4 is harder than the 3, and the 3
is harder than the 2, but how much harder?
And how big is the gap between the 1, 2 and 3?
IronMind lists strength ratings for their grippers on their site. Here is what they
say:
Novice - 60lb #2 - 196lb

Sport - 80lb #2.5 - 237.5lb
Trainer - 100lb #3 - 280lb
#0.5 - 120lb #3.5 - 322.5lb
#1 - 140lb #4 - 365lb
#1.5 - 167.5lb
These grippers have numbers assigned to them, but the numbering system they
use is unreliable. You can squeeze two grippers by the same company, ANY
COMPANY, and they can both feel totally different. For instance, in a 6-month
span I got two different #3 grippers. One rated 157lbs, and the other rated
145lbs. That is a pretty big difference.
So, not all #1's are 140lbs and not all #3's are 280lbs.

And that means you don't know how much you are squeezing on them unless
your grippers get rated.
And what if you buy a few grippers from other companies?
The Heavy Grips grippers have pretty similar ratings to the IronMind grippers,
so they must be close, right? No, not always.
And what about the Tetting Grippers? Most of them don't even have a
numbering system. Most of them go by names like Master, Super Master and
Elite.
Again, the only good answer to the equation is getting the grippers rated.
Grippers are rated using a device called the RGC. Dave Morton and Greg
Amidon invented this system many years ago, calling it the Redneck Gripper
Calibrator (RGC). Since then, the name has effectively been discarded, but the
letters remain and the acronym RGC is applied to the idea of "Rating a Gripper
at Close," because the device allows you to find out how much weight it takes
to make the handles touch together, or close.
The gripper is placed inside the device with one handle above the other and
weight is added to a strap hanging from the top handle until the two handles
meet. Whatever weight is hanging that makes them finally touch is the strength
rating assigned to the gripper.

In a nutshell, that is the process, although there are many other details that go
into the rating to stay as consistent as possible and to control as many factors of
variability as possible.
There are several people, myself included, who rate grippers and have a trusted
track record. I know in the last two years I have rated nearly 100 grippers in
my own personal collection, as well as hundreds of grippers from other lifters'
collections too.
And the more I do it, the happier I am with the system because I am able to
compare grippers from several companies all against one another with excellent
accuracy.
I can now progress in my gripper training by calculated jumps, knowing how

strong each gripper is compared to the next.
If you don't have your grippers rated, and if you don't have a specific weight
value assigned to a gripper, then at best you are going by feel. One day, when
you are strong, well rested, and pumped up, a gripper with no rating can feel
easy, like squeezing a sponge.
Hit the same gripper on a different day, maybe after you just trained thick bar
really hard, or when your CNS hasn't quite recovered from your last CrossFit
workout, and that same gripper can feel like you are squeezing onto a brick.
So is the gripper hard, medium, or easy? How can you fairly assign that gripper
a description based solely on how it feels on this day, that day, or any day?

This is another reason why the rating system is so good. You know that the
10's, 25's and 45's that were used during the rating process weigh the same
today that they did when they were used a week ago, so you know that rating is
accurate.
Can you progress on grippers WITHOUT ratings? Of course. We did it for

years before the RGC system was ever invented. But, having the ratings makes
it so much easier, especially if you have a lot of grippers.
To get your grippers rated, send me an email (jedd.diesel@gmail.com), today,

about what grippers you want to rate, and we will get this process started.

Overview of the Program
For the most part, CBT is a 2-day per week program. That is, most weeks will
involve 2 days per week of gripper training, although some weeks have more or
less than 2 days. In most cases, one of these days will be a "higher volume day"
and the other will be a "lower volume day."
The higher volume day will be earlier in the week, and the lower volume day
will be later in the week. I have also laid it out so that the days between the two
sessions within the same week increases. For instance, one week will go
Mon/Thurs and the next will go Mon/Fri. However, if your schedule does not
permit you train on those specific days, you can plot the sessions on the days
that work best for you.
With the space between workouts increasing as the program goes on, this also
means you will have less time to recover from the second workout of one week
to the first week of the next. That is why the volume is lower on the second
day.
To help your recovery, I strongly suggest Hand Health and Stretching practices,
and I include exactly what you need to do in other parts of the CBT product.
The program begins with a week of Volumizing, which is where you will work
with a lighter gripper for lots of reps, giving your hands a foundation, and
getting used to performing holds.

You will also see that as you get further into the program, the gripper difficulty
you work with goes up. For instance, on week 2, the program calls for training
with a gripper 60% of your max. If your max is a gripper that rates 130lbs
RGC, then 60% of that would be a gripper that rates 78lbs RGC. The
percentages increase as the weeks go on. The only time there is a drop is on
Deload weeks. These are weeks where you train with a lighter gripper in order
to avoid burning out and killing your results.
Each training day is broken up into 5 parts. Following is a description of each

individual part of the workout.
Part 1 is the Warm-up. This includes an effective full body warm-up and a
gripper-specific warm-up. It is imperative to warm-up the entire body PRIOR
to training on grippers in order to get the best performance possible. For me, I
do a full-body general warm-up first and then 3 to 5 sets of 3 to 5 reps with
grippers well under my Working Gripper strength rating. Just jumping into
Gripper work without a warm-up is not only a way hinder your results, but it is
a sure-fire way to injure yourself, so don't do it.
Part 2 is a Primer Set. This is a single done with a gripper that is beyond your
current gripper closing strength. This gripper should be hard enough that you
are going to miss it by about 1/8th of an inch, optimally. This hard gripper
attempt puts the finishing touches on your warm-up by really giving your CNS
a wake-up call, and since it is so hard, it will make the rest of your gripper
attempts feel easy.

Part 3 involves all your main Work Sets with your grippers. This is where
you perform your singles, doubles, or triples, or whatever other volume
assignment you have for that day. This is usually 3 to 5 sets. Most people will
see a drop in crushing power after 3 to 5 sets on grippers, so it doesn't make
much sense to go beyond that. If you do not see that drop-off, then you most
likely need to perform your work sets with some heavier grippers. For the main
Work Sets, generally the last repetition is held for a pre-determined count, such
as 2 or 3 seconds, and then the last repetition of the last set is held for Max and
recorded. Soon, you will see that the time you can hold a specific gripper
closed will increase.
Part 4 is made up of Specialization Training. What this means is you will

focus on one particular aspect of the gripper close in order to strengthen it. So
if your set is bad and you shake like a dog passing peach pits when setting a
gripper, it is a good idea to work on your set, with either Heavy Set Practice or
Light Set Practice. If your thumb is constantly buckling on you, giving way to
the back handle of the gripper and allowing it to slide back in your hand, then
you may need to work on some form of dynamic or static thumb training to
correct that technical flaw. I have plugged in drills for this section on a
rotational basis. These drills will help to address any weaknesses you might
have. However, do not feel obligated to perform ONLY the drills that I added.
Instead, it is much better to perform the exact drills that YOU need to perform
based on your current weaknesses. In other words, if you struggle to get the
gripper set properly, and waste a lot of energy just trying to set it, then you need
to focus on Set Practice of some sort. Speed Work and Coin Holds for Time are
NOT going to help you with your set. For questions regarding your weaknesses

and the best ways to strengthen them, please do not hesitate to email me at
jedd.diesel@gmail.com
Part 5 is Hand Health. This is the part that too many people do not do and is
the reason for stalled gains and injuries in about 90% of cases, as far as I have
seen. In this part of the workout, I have plugged in for you either Forearm
Rotation work, Rubber Band Extensor work, or Reverse Curls. I also provide
links to demo videos showing how these drills are done. These three forms of
training are excellent for maintaining antagonistic balance, the strength ratio
between the flexors and extensors. They also keep these areas stimulated and
promote blood flow to aid in healing from injuries, as well as helping you
recover and be ready for the next gripper or general grip training session.
Part 6 is Stretching. There is a quick stretching battery that I do, in its own
PDF that you downloaded when you picked up this course. I strongly
encourage you to plug these stretches in at the end of each session and you can
bank on better gains and longer periods of injury free training.
Here's a look at the 8 week plan at a glance:
Table of Weeks
Week 1 - Testing &Volumizing - 5 reps all with 1 count - 60 to 70%
Week 2 - Doubles hold last rep for 2-count - 75 to 80%
Week 3 - Triples hold last rep for 3-count - 80 to 85%
Week 4 - Deload - 4 sets 4-count cut gripper 50 to 75 %
Week 5 - Doubles last rep hold for 5-count 75 to 80%

Week 6 - Triples last rep hold for 6-count 80 to 85%
Week 7 - Triples last rep hold for 7-count 85 to 90%
Week 8 - Deload - 5 sets last rep hold for 8-count all cut gripper reps. 50 to 75%
Week 9 - Re-test
TAKE NOTE: I purposely set the percentages on the lighter side. This is
because in my experience, most people are not used to holding reps shut in the
way we are going to be doing them and by the end of the Work Sets, you will
most likely feel much more tired, and the last couple of Work Sets are the most
important of each workout.
However, you can feel free to edge up a bit with your grippers. So if the given
percentage says to use a 95-lb rated #1.5, but you think you can hit the reps
called for with your 110-rated #2, by all means try it, but keep in mind this is a
success-based program. I WANT YOU to be able to hit the reps
SCCESSFULLY. Also, if the percentages seem too HIGH, I included a
separate training layout for beginners in this package.
Also, do not make the mistake that so many others have made and just skip the
Hand Health and Stretching sections of the workouts. These two sections
should not be looked at as wasted time doing useless practices. These are
INVESTMENTS in your progress because they will help you stay in top shape
throughout the program.
With that said, here is the complete layout of the 8-week program.

What If My Grippers AREN'T Rated...
As mentioned in other sections, I strongly suggest you use rated grippers in
ANY gripper training that you. This allows you to assign an accurate strength
rating to each gripper that you have. It also allows you to directly and
accurately compare grippers from different companies who have assigned
different numerical or naming systems to their grippers.

However, if you choose to not rate your grippers, you can use estimates of your
own choosing. However, I feel that it could potentially limit your results by not
knowing how your grippers compare with one another.

The Program
Following is the complete Cadence Based Training program for the next 8
weeks.
Week 1
Mon Test Day
Wed & Fri Training
There are two main purposes this week. First, you will test your crush to see
exactly where you are at. I would recommend at least 3 days off of no Grip
Training prior to test day in order to get your best crush results.
Second, this is a Volumizing Week, meaning you are ramping up the overall
volume, getting your hands used to plenty of Gripper Work.
Also, as a third purpose, you will get used to keeping your closes held shut for
time. When you have focused mainly on just getting a close and then letting the
handles open up for several months or years, it can take a while to break that
habit. The work you do this week will help you develop the new habit of
keeping the gripper closed and developing strength in that position.
All of the work during this phase is success-based, meaning you should be able
to successfully close the gripper handles down on all repetitions, except the last
rep. Once you miss, you would then stop, stretch, and rest to prepare for the
next set.

Week 1 - Monday/Day 1 - Test Day
Volume: 3 to 5 singles to find your Max Gripper

Gripper(s) Used - Heavy grippers at or near goal.
Set Used: Based on your goal
Cadence: Get a solid close with a 1-count hold on all reps.
Notes: Take 3 to 5 attempts per hand to close the hardest gripper possible.
This becomes your Max Gripper.
Now, don't just take 5 attempts at your goal gripper and miss them all. The
objective is to find out where you are at this point. So be sure you get at least
one close out of these 3 to 5 attempts to pinpoint your current strength for each
hand.
If you have an bad day and miss on all your attempts, it is OK to estimate where
you are at.
Also, if you have a big space between your best close and your next gripper up,
feel free to estimate where you sit, currently. For instance if you can close your
#2 and all you have above it is a #3, estimate what you can get between #2 and
#3. If you can get a #3 to less than 1/4 inch, you can probably close most
#2.5's, and that would be a good safe estimate.
Hand Health: Perform Stretching Battery

Week 1
Wednesday / Day 2 - 5 sets of 5 - 60 to 70% of 1RM
Volume: 5 sets of 5 reps all with 1 count

Gripper(s) Used: Work Set Grippers rating 60 to 70% of your Max Gripper.
Cadence: 1 count cadence. 5-rep sets. Last rep of last set is held for max time.
Notes: Set the gripper and close it down. Hold the close for a 1-count, then
open it back up to eyeball parallel and close it again. Open it back up to eyeball
parallel and shut it down a third time, holding for a 1-count. Continue until you
have performed 5 reps, holding each one for a 1-count. Your set is done. Now
it is time to switch to the other hand. Perform 3 to 5 work sets like this, then
move on to your Specialization training.
Specialization Training: Speed Work. Do 3 sets of 3 repetitions with a light
gripper. Set the gripper then aim to close it so hard and fast, it produces an
audible click. If you don't get 2 out of 3 audible clicks in the set, drop down to
a lighter gripper. If you get all 3 audible clicks, move up to a harder gripper.
Hand Health: Reverse Curls and Stretching Battery

Week 1
Friday / Day 3 - 5 sets of 5 - 60 to 70% of 1RM
Volume: 5 sets of 5 reps all with 1 count

Gripper(s) Used: Work Set Grippers rating 60 to 70% of your Max Gripper.
Cadence: 1 count cadence. 5-rep sets. Last rep of last set is held for max time.
Notes: Set the gripper and close it down. Hold the close for a 1-count, then
open it back up to parallel and close it again. Open it back up to eyeball
parallel and shut it down a third time, holding for a 1-count. Continue until you
have performed 5 reps, holding each one for a 1-count. Your set is done. Now
it is time to switch to the other hand. Perform 3 to 5 work sets like this, then
move on to your Specialization training.
Specialization Training: Coin Holds - 2 sets of Max holds. Set the gripper
with the off-hand, then crush a coin, such as an American dime, between the
handles and hold for time. Be sure to keep the gripper handles vertical, to make
the hold as hard as possible.
Hand Health: Rubbery Band Battery and Stretching Battery

Week 2
Monday / Day 1 - 5 sets of 2 - 75 to 80% of 1RM
Volume: 5 sets of 2
Gripper(s) Used: Work Set Grippers 75 to 80% of your Max Gripper
Cadence: Doubles. Last rep is held for a 2 count. Last rep of last set is held
for max time.
Notes: Set the gripper with the off hand and close it. There is no hold-time for
this rep. Open it back up to eyeball parallel and then close it again, holding it
shut for a 2-count. Move to the other hand. Perform 5 sets. Remember to hold
the last repetition of the last set for Max time.
Specialization Training: Heavy Set Practice. Using a gripper that you can not
close, set it with the off-hand and use both hands to close it down for a 1-count.
The gripper should be fairly hard to close with both hands, so it may be 10 to 20
lbs heavier than your current best close. Do 3 sets of 3 per hand.
Hand Health: Forearm Rotation and Stretching Battery

Week 2
Friday / Day 2 - 3 sets of 2 - 75 to 80% of 1 RM
Volume: 3 sets of 2
Gripper(s) Used: Work Set Grippers 75 to 80% of 1RM
Cadence: Doubles. Last rep is held for a 2 count
Notes: Set the gripper with the off hand and close it. There is no hold-time for
this rep. Open it back up to eyeball parallel and then close it again, holding it
shut for a 2-count. Move to the other hand. Perform 3 sets. Remember to hold
the last repetition of the last set for Max time.
Specialization Training: Dynamic Thumb Work. Using a clamp or telegraph
style implement, perform 10 to 12 repetitions. If using a telegraph style
implement, the weight used should be heavy enough that the last couple of
repetitions are difficult. The objective here is build mass in the thumb pad and
create a better, more stable structure for the gripper to rest on during the close.

Week 3
Volume: 5 sets of 3
Cadence: Triples. Hold last rep of each set for a 3-count.
Notes: Set the gripper with the off hand assisting, then close the gripper down
with the gripping hand. From there, open it back up to eyeball parallel and
close it again. Open it to EBP one more time and close it, holding it closed for
a 3-count. Perform 5 sets. On the very last rep of the 5th set, hold it closed as
long as possible.
Specialization Training: Light Set Practice. Place the gripper in your hand as
you normally would. Set it closed using just the off-hand. 3 sets of 3 reps.

Week 3
Saturday / Day 2 - 3 sets of 3 - 80 to 85% of 1RM
Volume: 3 sets of 3
Gripper(s) Used: Work Set Gripper 80 to 85% of 1RM
Cadence: Triples. Hold last rep of each set for a 3-count. Last rep of last set
for Max.
Notes: Set the gripper with the off-hand assisting, then close the gripper down
with the gripping hand. From there, open it back up to eyeball parallel and
close it again. Open it to EBP one more time and close it, holding it closed for
a 3-count. Perform 3 sets. On the very last rep of the 3rd set, hold it closed as
long as possible.
Specialization Training: Cut Gripper Training. Use a cut or filed gripper. Set
it, being sure to estimate the proper set as if it were not cut, then go for the
close. The objective is to take the gripper deeper than the normal range. The
handles do not have to close, but the finish point should be deeper than the
normal range of motion on the gripper. 3 sets of 1 with a 5-count hold on each
rep. If you begin missing depth, drop down to a lighter cut gripper. Hold the
final repetition for as long as possible.

Week 4 - Deload Week
Monday / Day 1 - 5 sets of 1 - 50 to 75% of 1RM (Cut Gripper)
Volume: 5 sets of 1
Cadence: Singles. 4 sets of 4-count holds with a cut Gripper
Notes: For this training session, notice the percentage spread is 20%, from 50
to 75%. This is because you should use as heavy of a cut gripper as possible for
the Work Sets, but if you need to drop down, this gives you some space to work
with. The objective is to set the gripper using the proper estimated width, as if
it were not cut, and then close it down and hold it either closed as is, or at least
beyond the normal range. Perform 4 sets of 1 with a 4-count.
IF YOU DO NOT HAVE A CUT GRIPPER IN THIS RANGE, perform
Coin Hold for 4-counts with your 50 to 75% gripper.
Specialization Training: Static Thumb Work. Using a clamp or telegraph-
style device, close the handles down until they touch, or make them come as
close as possible. Hold 5 to 10 seconds. Perform 5 sets with each hand.
You are off the rest of the week from Gripper training!

Week 5
Volume: 5 sets of 2
Cadence: Doubles. Last rep is held for a 5-count
Notes: Set the gripper and close it. Open it back up to eyeball parallel and
close it again. Hold it for a 5-count. Switch to other hand. Do 5 sets. On the
last set, hold the last rep for a max with each hand.
Specialization Training: Speed Work. Do 3 sets of 3 repetitions with a light
gripper. Set the gripper then aim to close it so hard and fast, it produces an
audible click. If you don't get 2 out of 3 audible clicks in the set, drop down to
a lighter gripper. If you get all 3 audible clicks, move up to a harder gripper.

Week 5
Thursday / Day 2 - 3 sets of 2 - 75 to 80% of 1RM
Volume: 3 sets of 2
Cadence: Doubles. Last rep is held for a 5-count
close it again. Hold it for a 5-count. Switch to other hand. Do 3 sets. On the
last set, hold the last rep for a max with each hand.
Specialization Training: Coin Holds - 2 sets of Max holds. Set the gripper
with the off-hand, then crush a coin, such as an American dime, between the
handles and hold for time. Be sure to keep the gripper handles vertical, to make
the hold as hard as possible.

Week 6
Volume: 5 sets of 3
Cadence: Triples. Last rep is held for a 6-count
close it again. Open it up and close it for the last rep, holding it for a 6-count.
Switch to other hand. Do 5 sets. On the last rep of the final set, hold for a max
with each hand.
Specialization Training: Heavy Set Practice. Using a gripper that you can not
close, set it with the off-hand and use both hands to close it down for a 1-count.
The gripper should be fairly hard to close with both hands, so it may be 10 to 20
lbs heavier than your current best close. Do 3 sets of 1 per hand.

Week 6
Friday / Day 2 - 3 sets of 3 - 80% to 85% of 1RM
Volume: 3 sets of 3
Switch to other hand. Do 3 sets. On the last set, hold for a max with each hand.
Specialization Training: Dynamic Thumb Work. Using a clamp or telegraph
style implement, perform 10 to 12 repetitions. If using a telegraph style
implement, the weight used should be heavy enough that the last couple of
repetitions are difficult. The objective here is build mass in the thumb pad and
create a better, more stable structure for the gripper to rest on during the close.

Week 7
Volume: 5 sets of 3
Specialization Training: Light Set Practice. Place the gripper in your hand as
you normally would. Set it closed using just the off-hand. 3 sets of 3 reps

Week 7
Saturday / Day 2 - 3 sets of 3 - 85 to 90% of 1RM
Volume: 3 sets of 3
Specialization Training: Cut Gripper Work. Use a cut or filed gripper. Set it,
being sure to estimate the proper set as if it were not cut, then go for the close.
The objective is to take the gripper deeper than the normal range. The handles
do not have to close, but the finish point should be deeper than the normal range
of motion on the gripper. 3 sets of 1 with a 5-count hold on each rep. If you
begin missing depth, drop down to a lighter cut gripper. Hold the final
repetition for as long as possible.

Week 8 - Deload Week
Monday / Day 1 - 5 sets of 1 - 50% to 75% of 1RM (Cut Gripper)
Volume: 5 sets of 1
Cadence: Singles. 5 sets of 8-count holds with a cut Gripper
Notes: For this training session, notice the percentage spread is 25%, from 50
to 75%. This is because you should use as heavy of a cut gripper as possible for
the Work Sets, but if you need to drop down, this gives you some space to work
with. The objective is to set the gripper using the proper estimated width, as if
it were not cut, and then close it down and hold it either closed as is, or at least
beyond the normal range. Perform 5 sets of 1 with an 8-count.
IF YOU DO NOT HAVE A CUT GRIPPER IN THIS RANGE, perform
Coin Hold for 8-counts with your 50 to 75% gripper.
Specialization Training: Static Thumb Work. Using a clamp or telegraph-
style device, close the handles down until they touch, or make them come as
close as possible. Hold 5 to 10 seconds. Perform 5 sets with each hand.
Hand Health: Stretching Battery
You are off the rest of the week from Gripper training!

Week 9 - Re-test Week
It's now time to close a big gripper, my friend.
Get a complete full body warm-up in prior to hitting grippers. Then, gradually
work up in grippers until your hands are fully ready to attack your goal gripper.
Take 3 to 5 attempts per hand to close the hardest gripper possible. This
becomes your Max Gripper. Be sure to write down the rating of each gripper
you try, if your grippers are rated.
If they are not rated, estimate where they are in relationship to your specific
goal gripper. So, if your goal gripper is a #3 gripper, it is safe to assume a
strength of around 150. You can use that number to get an estimate of the other
grippers you are squeezing.
Now, don't just take 5 attempts at your goal gripper and miss them all. The
objective is to find out where you are at this point. So be sure you get at least
one close out of these 3 to 5 attempts to pinpoint your current strength for each
hand.
If you have an off-day and miss on all your attempts, it is OK to estimate where
you are at.

What If I Don't Make Dramatic Jumps in My
Grippers?
Without a doubt, the number one goal of this program is to help you close
bigger grippers.
But, you also have to keep in mind that sometimes it's not all about jumping up
entire gripper levels.
Let's say right now you can close a #2, and your goal gripper is a #2.5. Well,
after the 8 weeks, if you are still missing the #2.5, you can't just assume that
you made no progress!
The reason I say this is because after 8 weeks of training for the #2.5, you can
probably now straight up embarrass the #2. At the beginning of the program,
you might have been able to close the handles together on that #2 for a second
or 2, but any longer than that was out of the question. At the end of the 8
weeks, I bet you will be SLAUGHTERING the #2. Timed holds of 5 or more
seconds are going to be NOTHING for you anymore - just business as usual.
If you don't get up to that next gripper after 8 weeks, it may be time for you to
get your hands on another gripper in between your #2 and #2.5. If you know
the ratings on both your #2 and #2.5, finding an in-between gripper will be no
problem at all.
Then, once you have that in-between gripper, you can work toward it.

For instance, let's say your #2 rates at 110lbs and your #2.5 rates at 128lbs. If
your hold time increases from 2 seconds to 5 or 6 seconds on that 110lb #2, you
can probably close a gripper that rates between 117 and 122. Now, you might
only be able to hold it shut for a 1-count, but you are still taking that gripper all
the way down to closed over the full rep range. And once you put in several
weeks of work on the in-betweener, now you are right back in business building
more crushing strength.
Without a doubt, having a larger selection of grippers can be HUGE for your
training. The best way to go about it, again, is to rate your grippers and then
either buy a gripper that is known to be an in-betweener, or buy/rent one that
has been rated within that range.

But don't think just because you went through the 8 weeks of training and you
didn't go from closing a #2 to a #2.5 or a #3, that you are a failure and
accomplished nothing from the training. In reality, your hand strength most
likely improved a great deal, you just don't have a good way to measure it yet.
The other thing I will pass on to you in relationship to this, is if your technique
is off, it can truly hold back your progress with grippers. As an example, no
matter what set you use, if the gripper is too far back in your hand, it makes
closing ANY gripper exponentially harder.
For improving your gripper technique, I suggest you get my video, CRUSH.

Exercise Index
Light Set Practice
Light Set Practice is done to improve your set. You will take a light gripper and
position it in your hand as you would a goal gripper. Now, try to close the
gripper as far as possible with the setting hand only.
Above/Left: Use the exact same positioning and angles of the gripper and hand
for this drill. Above/Right: Then, try to close it as far down as possible with
the setting hand, keeping the gripper hand rigid, but uninvolved. This is one of
the best ways to strengthen your setting hand.
This drill is performed for 3 to 5 repetitions per hand and should be done as fast
as possible. This drill will make your setting hand very strong, which will help
your overall gripper closing ability because you will be able to set a gripper
more easily and have more energy for closing it.

Heavy Set Practice
Heavy Set Practice is done with a monster gripper, way beyond your current
Max Gripper or your next Goal Gripper. You will position it in your hand the
same as a regular gripper attempt. Once you apply your setting hand, your
objective is to set it closed using both hands.
This drill is generally done for singles, and you can watch to be sure it is closed
or have a partner look for you. This drill will strengthen your overall setting
ability and when you go back to lighter grippers, they will feel like squeezing a
wet sponge. Do this drill for 3 sets of 1, per hand.

Coin Holds
Coin Holds are done to strengthen your Finish, the last part of the gripper sweep
where the handles come together. You will position the gripper and set it in
exactly the same way you would for a regular gripper attempt (including
swiping the block or card), but when you go for the close, you will insert a coin,
such as a US dime or other very thin coin, between the handles and hold it for
time. To get the most out of this drill, be sure the gripper is sitting straight up
and down while you close it, and avoid any contact between the hand or palm
and the coin.
Above, crushing down on a US dime for time. Notice, the gripper is vertical.
Tilting the gripper in any way will make the hold much easier, so angles should
be avoided.

Thumb Work - Static and Dynamic
It may seem like a waste of time to train the thumbs, since Grippers require
mainly finger strength to excel, but in reality, the thumb is very important for
the Gripper close. This is because the thumb acts as a foundation for the back
handle of the gripper.
If your foundation is strong, the gripper will stay put. If your foundation is
weak, then the gripper has a tendency to slide back during the close attempt.
When this happens, the fingers have to work even harder than normal because
they must pull the front handle further in order to meet the back handle.
To illustrate this, check out the following pictorial series on the following page.

Top Left: The gripper has just been
set and the block is passed through the handles. The thumb is strong, providing
a foundation for the back handle of the gripper.
Top Right: For the second rep, the gripper is opened to eyeball parallel, the
thumb is staying strong.
Above Left: For the next eyeball parallel rep, the thumb is weakening, allowing
the gripper to slide back.

Above Right: Now, since the thumb has given way, notice the angle of the
gripper. The bottom of the back handle points toward the wrist. Now, the
fingers must pull the front handle even further backwards in order to close the
gripper, making the close much more difficult.
As you can see above, if the thumb is weak, it will make closing the gripper
more difficult, regardless of the set used.
When thinking of the thumb, and more specifically the thumb pad, as the
gripper foundation for the hand, there are two ways to train your thumbs to help
them become an asset for you.
Dynamic Thumb Work: The most common type of Thumb Work is Dynamic
Thumb Work, and it was first made famous by Bill Piche in his program, KTA.
Dynamic Thumb Work is done to build up the size of the thumb pad. You go
for lots of reps in order to actually build the thumb pad musculature like a
bodybuilder does with his biceps. One very common way to perform Dynamic
Thumb Work is with a carpenter's clamp, which can be found at most hardware
stores. The objective is to place one handle of the clamp in your bent fingers
and the other will have the thumb placed on top of it. You then try to close the
clamp's handles together repeatedly and control it as it opens. Performing
voluminous repetitions in this way will build up the thumb pad over time.

Above, the carpentry clamp is closed down as far as possible. Doing this for
reps will help to build up the thumb pad, building a bigger base, against which
the back gripper handle can rest.
There are also telegraph-style implements out there that allow you to
accomplish this kind of training. Weight can be added to the loading pin as
needed to perform dynamic repetitions, o static holds, as are described below.

Above: Weight is added to the loading pin. The thumb is placed on top of the
top handle of the TTK
Below: The thumb presses the top handle down until it contacts the bottom
handle. This action is primarily

Static Thumb Work: It's also important to build sheer strength and stamina in
the thumb-forward position. A great way to focus on these two things is
through Isometrics. Close the clamp or telegraph handle down, either to the
point where the handles touch, or as far as you can get it, and hold it there for
time, as in the Cadence Method you are using for your grippers. Aim for 8 to
10 seconds. This will make your thumb very solid and keep the gripper right
where you want it to stay.
While the devices above can be used in a dynamic fashion for several
repetitions per set, they can also be used for Isometrics as well. You can hold
the clamp closed or as close to it as possible for timed holds, and you can keep
the telegraph-style device closed or nearly closed for time as well.

Speed Reps
Speed Reps were made famous by Tim Struse in his quest to ascend the Mash
Monster ladder. He rose to the very top of the ladder, and when I interviewed
him, he credited Speed Closes with his ability to go so far so fast. Speed closes
are done with the same set you would regularly use, but the gripper used is
much lighter. Once set, the objective is to violently close the gripper as hard as
possible, so that when the handles touch they produce an audible click. They
are usually done for 3 to 5 repetitions. If you can perform more than 5
repetition of Speed Gripper Closes, then you should move up to the next
gripper.

Other Products from Jedd Johnson
Block Weight Training (Jedd Johnson) - The first in the High Impact Grip Training Series,
this DVD is the go-to resource for Block Weight Training. Showing you training methods
and techniques for all forms of Open Hand Training, such as the Blob, Hex Blocks, Plate
Pinches and Odd Objects, you will learn the absolute best ways to train for serious hand
strength.
http://www.thegripauthority.com/block-weight-training.htm
Braced Bending (Jedd Johnson & Mike Rinderle) - This DVD will show you how to
destroy EVERYTHING in your path. From frying pans, to steel bars, to horseshoes, and
wrenches, Jedd and Mike team up once again to bring you everything you need to know on
how to do odd object bending like a champion. It's fun to destroy things around the house -
start today.
http://www.thegripauthority.com/braced-bending-dvd.htm
Call to Arms (Jedd Johnson & Joe Meglio) - Want to add size to your arms? Don't even try
to tell me you don't. Just because you do strength training doesn't mean it's a sin to train the
arms once in a while. In fact, it's better if you do because it will keep you safe and healthy.
After all, what strength sport athletes have some of the biggest, strongest arms? Strongman
Competitors. Ever see how many of them tear their biceps? Lots of pulling but no curling
equals risk for tears. Don't let it happen. Get Call to Arms today.
http://megliofitness.com/call-to-arms/
Card Tearing eBook (Jedd Johnson) – The Card Tearing eBook is loaded with techniques
you can use to build the hand strength to start doing serious damage to a deck of cards. With
the extensive exercise index, designed to build strength in all the components needed for card
tearing (strong wrists, fingers and thumbs), in no time flat you’ll be ripping stuff up!
http://www.cardtearing.com

CRUSH: Total Gripper Domination (Jedd Johnson) - This product explores every aspect
of Gripper Training you need to know in order to improve your crushing grip strength and
even certify in the major gripper certifications. Be amongst the best in the world once you
watch this awesome video. Normally an on-line DVD, but you can also upgrade to the hard
copy as well.
http://www.thegripauthority.com/gripper-dvd/crush-dvd2.htm
Deceleration Training to Prevent ACL Tears (Jedd Johnson & Jerry Shreck) - One of the
most common season-shortening and career-ending injuries in the morning is preventable -
the ACL Tear. In this DVD, you will learn the time-tested protocol Jerry Shreck conducts
with his athletes at Bucknell University that has helped drive his ACL injuries down and
keep them down for over 8 years. http://dieselcrew.com/ACL/deceleration-training.htm
Fixing Elbow Pain (Jedd Johnson & Rick Kaselj) - For people who train hard in the gym
like us, one of the most common injuries that sets back out training is elbow pain: tendonitis,
tennis elbow, golfer's elbow, epicondylitis - call it what you will. But one thing is for certain,
once you get it, it can be tough to get rid of it. With this product you will learn how to rehab
your elbow pain to get back to pushing the big numbers in the gym, and you'll learn how to
keep it from coming back. http://www.fixingelbowpain.com
Fix My Wrist Pain (Jedd Johnson & Rick Kaselj) - For people who train hard in the gym
and have found themselves with nagging wrist pain. This ebook includes a full rehabilitative
section by Rick Kaselj, as well as a section on Wrist Pain Work-Arounds and other
preventive and pre-hab information by me. http://www.fixmywristpain.net

Hammering Horseshoes (Jedd Johnson & Mike Rinderle) - Learn how to perform the feat
of strength that has stood the test of time, Horseshoe Bending, from the Leaders in Grip
Strength Feat Instruction, Napalm Jedd Johnson and The Beast in the East, Mike Rinderle.
Discover horseshoe progressions, how to wrap shoes for protection and how to kink, sweep
and crush them into heart shapes. Why would anyone NOT want to bend horseshoes?
http://www.thegripauthority.com/horseshoe-bending-dvd.htm
Home Made Strength DVD (Jedd Johnson & Joe Hashey) – Download the online DVD and
immediately learn how to construct 8 bad-ass pieces of equipment that cost a fraction of the
price and will last you for years. Build strength without breaking the
bank. http://www.homemadestrength.com
Home Made Strength II: Grip Strength Edition (Jedd Johnson) - It's time to build up
your grip strength so you can start benefiting from having a set of strong hands, wrists and
forearms. All you need to do is add some equipment to your arsenal, and I will show you
how to do it on the cheap. Get ready to develop a world class grip strength and build fun and
rewarding grip tools that will last you for years.
http://www.homemadestrength.com/homemadegrip.htm
How to Make Atlas Stones with Slater Stone Molds (Jedd Johnson & Steve Slater) - Let
Steve Slater, the man who has made more atlas stones than anyone else walking the Earth,
show you exactly how the process is done. He will show you live all the ingredients you
need for stone making, plus give you all of the hints and tips he has developed all of the years
for making top quality atlas stones that you can be proud of in your training.
http://dieselcrew.com/how-to-make-atlas-stones.htm

Introduction to Strongman Training (Jedd Johnson & Steve Slater) - Learn the basic
techniques of some of the most common and beneficial events in the sport of strongman.
With this DVD, you can be confident you are being taught proper form and mechanics by
two great strongman teachers, Jedd Johnson and Steve Slater, two men with over 20 years of
Strongman Experience between them.
http://www.dieselcrew.com/strongman-training.html
Lever Bigger Hammers (Jedd Johnson) - This was the workout of the month for June, 2013
and it is based around sledge hammer levering, specifically Vertical Levering, where the
hammer is taken from the vertical position, to the nose, and back up. This workout and these
techniques helped me finally lever a 16-lb hammer and it can help you get there to.
http://dieselcrew.com/lever-bigger-hammers.htm
Lift the Blob (Jedd Johnson) - One of the most famous Grip Challenge items, the term,
"Blob," was coined by Richard Sorin, when he set out to lift his half 100-lb original-style
York dumbbell head in a Pinch Grip. The first one to do so, he was the first to discover the
highly beneficial training method of Block Weight Training. This ebook shows you how you
can train to Lift the Blob, too, even if you have small hands, and even if you don't own an
actual half-100lb Blob.
http://www.thegripauthority.com/lift-the-blob.htm
Nail Bending eBook (Jedd Johnson) – This is the most complete reference on nail, bolt, and
steel bending that exists. All of the major techniques are explained, including Double
Overhand, Double Underhand and Reverse, as well as other lesser known techniques. This
eBook is over 180 pages of instruction, including a 60+ page exercise index that will turn
your hands, wrists and lower arms into steel bending weapons.
http://www.TheGripAuthority.com/bending.htm

Nail Bending: How to Melt Steel with Your Bare Hands (Jedd Johnson) – Picks up right
where the Bending eBook left off. Complete technical demonstration of the three major
Bending Techniques as well as information on strength building, injury prevention, and
MORE. http://www.thegripauthority.com/nail-bending-dvd.htm
Napalm Pinch: How to Dominate the Two Hands Pinch (Jedd Johnson) - This DVD
shows you everything you need to know to take your Two Hands Pinch training to the next
level. With information on Technique, Hand and Device Prep, Drills, and Contest
Programming, you'll learn the ins and outs of Two Hands Pinch training from the man who
held the World Record in the lift for close to 5 years.
http://www.thegripauthority.com/NapalmPinch/two-hands-pinch-dvd.htm
Phone Book Mass Destruction (Jedd Johnson) - You've seen the performing strongman
doing the classic feat of strength of phone book tearing. To do this feat legitimately, it
requires a keen balance between strength and technique. Unfortunately, most of the big time
performers do not want to share their secrets for either of these facets, but with Phone Book
Mass Destruction, I will show you multiple techniques for tearing phone books, plus how to
train the hands, wrist and forearms in order to not only wreak havoc on phone books, but also
to bring up your lifts in the gym. http://www.thegripauthority.com/phone-book-tearing.htm
PUSH and CRUSH (Jedd Johnson) - The May 2013 Workout of the Month shows you how
to combine Upper Body Push Training with Gripper Training in order to take your gripper
performance to new heights. This method was shown to me by Paul Knight, one of the best
Gripper Closers in the United States: http://thegripauthority.com/push-and-crush.htm
Road to the Record DVD (Jedd Johnson) – This Documentary shows you the exact Pinch
Training I did from October to December of 2009 when I broke the record in the Two Hands
Pinch. http://www.dieselcrew.com/road_to_the_record

Stone Lifting Fundamentals DVD (Jedd Johnson) – This DVD covers everything you need
to know to safely add stone lifting to your training repertoire. Designed to benefit strongman
competitors, strength coaches, and strength enthusiasts, we cover the basics of stone lifting as
well as advanced stone training techniques. http://www.dieselcrew.com/stone-training/
The Grip Authority Instructional Site (Jedd Johnson) – Be a part of a community with
monthly video lessons and workout plans for performing feats of strength and developing
strong hands for all sorts of athletic endeavors. http://www.thegripauthority.com
Ultimate Forearm Training for Baseball (Jedd Johnson) – The complete resource for
forearm and grip training for baseball. Hit more home runs, hit for a better average, add
velocity to your fastball, and increase your injury resistance by training the lower arms the
RIGHT WAY!
http://www.advancedbaseballtraining.com/forearmtrainingforbaseball
Ultimate Sled Dragging Manual (Jedd Johnson) – Sled dragging is a very beneficial type of
training for athletes because of its potential to develop strength, power, speed, and to support
restoration. Within this manual, we define dozens of sled dragging exercises which will
bring a variety to your sled dragging that you never thought was possible.
http://www.dieselcrew.com/dieselsled.htm
The Wrist Developer (Jedd Johnson) - The Wrist Developer, made by David Horne's World
of Grip, is a great tool used to train for wrist strength for reverse nail bending, and it is used
in Grip Contests as well. This DVD shows you how to get the most out of the device, both
for developing wrist strength for reverse bending and for finishing as high as possible in
contests. http://thegripauthority.com/wd/wrist-developer.htm

Stay connected
Website: http://www.dieselcrew.com
Email: jedd.diesel@gmail.com
Phone Number: 607-857-6997
Facebook: https://www.facebook.com/jedd.johnson.54
Twitter: https://twitter.com/JeddJohnson
YouTube Channel: http://www.youtube.com/jeddjohnson
Grip Fan Page: https://www.facebook.com/grip.diesel
Be sure to Subscribe, Follow, Like and Friend me up!

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Cadence Based Training - Jedd Johnson 1

Cadence Based Training - Jedd Johnson 2

WAIVER AND RELEASE OF LIABILITY:

Cadence Based Training - Jedd Johnson 3

Cadence Based Training - Jedd Johnson 4

Brother, I have been training with Grippers since 2002.

So, I promptly ordered a #3 gripper.

It seemed as though all I needed to do in order to close my goal gripper was to

And, by December of 2003, I was certified on the #3 gripper.

Cadence Based Training - Jedd Johnson 5

Difference Between Hands

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So, the 139lb #3 close was what I used.

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Fast forward about 9 or 10 months, and I am a certified Mash Monster Level 1

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And now, I am ABSOLUTELY PSYCHED to be sharing this type of training with

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...lots of reps with no time under tension.

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But something he said really caught my attention, and I am going to paraphrase it

Source page: http://www.mikemahler.com/blog/live-life-aggressively-

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Incidentally, when I am working with cut or filed grippers, regardless of whether I

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Documenting Distance Missed in "Cards"

If I am unsuccessful in closing a gripper, then I write down the distance I missed

So I just stick with walls and cards.

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% of 1 RM - This is read percent of 1RM, or 1 Rep Maximum. The 1 Rep

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SPG - Set Practice Gripper

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SG - Speed Gripper / Speed Work

WG - Working Gripper / Work Set Gripper

EBP - Eyeball Parallel

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And how big is the gap between the 1, 2 and 3?

Novice - 60lb #2 - 196lb

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And what if you buy a few grippers from other companies?

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I can now progress in my gripper training by calculated jumps, knowing how

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