When I first began delving into Strength and Conditioning literature after I got out of college, I was given a copy of a strength training documentary about Werner Gunthor called, L’heritage d’une carriere, by my friend Dan Cenidoza
At the time, I was reading a lot of the materials from the NSCA, and even though they were much more geared toward strength training than the bodybuilding magazines I read in college, even the NSCA manuals did not prepare me for the type of training I would see in this video.
To my dismay, I somehow lost my copy of the tape and had not watched it in years, but I was able to find it recently, in its entirety on YouTube. (more…)
When I go to the water park, I like to hit a full body contraction before I go down the water slides as well.
I’m the kind of guy that when I hear about something new or different, I just have to give it a try.
When I started hearing more and more about this Vince Gironda guy and his 8 X 8 Keep-You-Honest Workout, I thought it was a bunch of hype and probably nothing to be impressed by.
However, before I make any judgements, like I said, I like to give it a try, so I did.
I scanned down through it to see what it entailed and how I could fit it or part of it into my routine this week.
Since Tuesday was Upper Body Workout day for me, I chose the first combination in the report, which was targeting Upper Body, specifically Chest, Shoulders, Back and Triceps. There is also a workout for legs and a workout for arms, but I have not tried them.
Here is the exercise layout for the 8 X 8 Upper Body Day:
Section I: Bench and Dips
Gironda calls for Wide Grip Bench Press to the Neck (with the feet up) and Bodyweight Dips on V-shaped Dip Bars. I did not do these exactly, for a few reasons.
First off, I think my shoulders would hate me the next day if I benched to my neck with a wide grip. Younger dudes that are more limber than me might be able to do that without pain, but baseball wreaked too much havoc on my shoulders all those years, so I do not try stuff like that anymore, so instead I did Close Grip Bench and although I don’t normally bench with my feet up, I gave it a try (made it much more chest/tricep specific, for sure).
Section II: Sternum Pull-ups with Pull-downs to the Sternum
Gironda’s instruction calls for maximized range of motion, and suggested performing both the Pull-ups and Pull-downs so that the chinning bar and pull-down bar touched the chest. I want as far as I could here. I like the idea of pulling that far, unfortunately, tightness throughout my upper body kept me from doing this very well. I did however really focus on pulling the bar down solely with my lats, as Gironda suggested. This created an awesome pump.
Section III: Side Lateral Raises with “Dumbbell Swings”
I put Dumbbell Swings in quotes, because the movement he describes is most likely not what most of you think of when you think of Dumbbell Swings, which somewhat resembles a Snatch with a straight arm. However, in watching the video, I see what he is talking about, as the motion kind of resembles the Pirate Ship Ride at the amusement park and how the ride swings back and forth.
Here is video of my Gironda Upper Body 8 X 8 Workout:
I enjoyed this workout. Like I said, I welcome a challenge and enjoy trying new things.
Because of the short rest periods (only about 30 seconds between sets – “Keeping You Honest”) I had to employ rest pause in many of my sets. I just did not have the endurance and recuperative abilities to finish off all of the sets any other way.
I started out too heavy in the bench press. If I had longer rest periods and was not pairing the Bench work with Dip work, I could have gotten all four sets of the Bench at 225, but I busted it down to just 185 during the third set in order to get better reps in.
I had to cut most of the last set of Chin-ups short because I just couldn’t do any more reps. I was literally so fatigued I could not do any more reps.
I really liked the Lateral Raise + Drawn Bow combination. I would like to try Military Press followed by the Drawn Bow sometime to see how that feels.
Conclusion:
I liked this workout. In a way it is nice to have some workouts already set up for you so that you can just go in and take a challenge. Couple that with the fact that supposedly Gironda used this training program with his bodybuilding clients and celebrities who all had fantastic results, and it seems to be a pretty good workout.
Incidentally, I was thinking during the workout that I would be viciously sore, so I wanted to wait a day before posting this, and to my surprise the soreness is not that bad at all. I feel pretty confident that I could train today without it affecting my session too much, except if I were going to train Grippers. I think my chest and shoulders would be too fatigued to get a good set on a high level Gripper. You know what that means – Pinch and Thick Bar day!
Download the report and check out this workout through this link: Gironda’s 8 X 8 Workout / Report. Give it a try and post back here, I’d be interested in hearing how you did.
It’s no mystery that I obviously love Grip Training. I do it every single day I train as long as I am injury free (and sometimes I still do it anyway if I am hurt, I just do something else).
My love for developing Grip Strength spilled into a love for competing at Grip Strength in 2003 and my obsession is showing no sign of slowing down any time soon.
Now, even if you do not love Grip Training yourself, you have to agree that having a strong Grip is an advantage, whether you obsess over grip training like me or not.
Advantages of a Strong Grip
Stronger, Heavier Lifts
With stronger hands and a better grip you can lift more weight in pulling and rowing exercises, you can handle more weight in pushing movements like the bench press, and you can control more weight in lifts the squat. Stronger Hands = Bigger Lifts
Better Endurance / More Reps / Better Progress You are limited in many case by the number of reps you can perform in an exercise. Imagine how much your progress would grow if you could do more reps in all lifts? One aspect that holds people back is their grip. Their grip fails or slips and they end up losing reps and cutting sets short. This is a bad equation only made worse by using the dreaded 6-letter word STRAPS.
Better Performance in Sports
Many sports depend on having strong hands and wrists: Baseball, Wrestling, Football, Rugby, Tennis – even soccer performance is increased by having strong thumbs for passing the ball back into play. With weak hands, you take a back seat to others on the court, field and mat.
Stronger Resiliency Against Injuries
If you do consistent work for the hands, wrists and forearms you build up strength and become resilient against injuries. You can take more bumps at a high intensity level and continue to play at a high level. If an injury does take place, the stronger athletes bounces back quicker. Unfortunately, the thumb is often neglected, which results in the incapacity to return to play which is something I will be covering later on this week.
These are just a handful of the benefits from having a Strong Grip, but I have found in my recent travels that some people are confused about what it takes to develop a strong grip.
Grip Training Myths
I believe in Bigfoot, but not in the following myths…
Grip Training Myth #1 – You Need a Ton of Grippers
First off, you do not need two dozen grippers in order to develop a strong grip. Having a bunch of them is a hell of a lot of fun if you want to have the ability to make small jumps in gripper strength increases, and it is a must if you plan to compete (unless you have the Vulcan Gripper), but if you are looking to just build massive grip strength for the advantages listed above, a couple of Grippers will do you just fine.
Grip Training Myth #2 – You Need a Huge Variety of Griplements
Next, you do not need a bunch of Griplements (specialized Grip Training Implements) to build a strong grip. Even though I have more Griplements than you can shake a stick at, and continue to look for opportunities to buy and build grip training equipment to expand my collection, you can by with a just a handful for variety.
Grip Training Myth #3 – Grip Training Takes a Lot of Time
Finally, you don’t even have to add time to your workout in order to develop a monster grip. You can simply replace some of the things you are already doing with more grip-intensive pieces of equipment.
And that is what I want to show you today – How to Implement Grip Training without Adding Extra Time to Your Workout. In order to do this, we will use a couple of simple Grip Training Concepts…
Grip Training Concepts
Grip Training Concept #1 – Evolution of the Movement
One of the principles in the Diesel Method is to go beyond the normal limitations of a movement and evolve it into something more challenging in order to increase the demands and as a result make you stronger and a better athlete.
There are many ways to do this, but one such way in order to bring about a more Grip Strength intensive training effect is by modifying the equipment used.
In the example below, instead of using normal equipment such as Powerlifting and Olympic bars, we will use Sandbags and Axles, which require a much more open-handed position and make the lifts more difficult to perform and more demanding on the hands, thus increasing Grip Strength.
Grip Training Concept #2 – Integration
Integration means that instead of just working the Grip in isolation, such as with Grippers or by pinching Block Weights to develop grip strength, we will be working much of the body all at the same time with the hands still being targeted heavily.
One way to accomplish Grip Training Integration inexpensively and effectively is with a Sandbag.
Benefits of Sandbag Training
The Sandbag is an excellent piece of training equipment. Specific models are sold on-line, such as the Ultimate Sandbag (you can get one here through my link: Ultimate Sandbags), or you can make your own sandbag from a duffel bag like I did years ago.
Aside from being versatile (sandbags last a long time), they also enable you to train with speed and explosion, and they work the grip.
Speed and Explosion – You can throw Sandbags around without mercy. This enables you to develop serious power and strength. Performing Cleans and shouldering movements with the sandbag also trains triple extension, a powerful movement pattern involving the ankles, knees and hips, which is found in many sports and is often trained with the Olympic lifts.
Grip Strength – Depending on where you grip the sandbag, you can bring about different levels of Grip and Forearm Strength. For instance if you grip it with an open hand like a bear hug or monkey grip, you will work your fingers, thumbs, wrists and forearms all the way up to the elbow. This is the best way to go about it for the Grip Training effect. You can grip the handles if you wnt to, but in my estimation, that takes a lot away from the benefits of the lift.
Metabolic Effects – Because Sandbag Training involves so much musculature you ended up torching a lot of calories and hitting your conditioning as well. Since it is so much fun, you don’t mind breathing so hard you burn your throat or the aching of the glutes because you know you are throwing around serious weight like it is a rag doll.
Benefits of Axle Training
The Axle is really nothing more than a long thick bar. Axles are sold at many on-line locations. The prices can be scary at first, often in the hundreds of dollars, but they come specialized with collar fittings and sometimes knurling. These additional features make them more expensive.
You can actually make your own out of just a pipe and it will get the job done. Joe Hashey and I show everyone how to make the most awesome Axle ever known to man in our Home Made Strength DVD as well.
What’s great about Axles is the fact that anything you can do with a barbell you can do with an Axle, you just can’t do as much weight or as many reps because the thicker grip tests your hand strength more.
Implementing Grip with Little Special Equipment and Zero Extra Time
One of the things I have been doing more of lately is back-to-back sets of lifts. It allows me to get more work done in a shorter period of time so I can spend more time working on Grip.
I told you I was obsessed.
Below is a video clip where I perform Sandbag Shouldering with Bent Over Axle Rows in a back-to-back fashion.
For this set, I performed 4 shoulders to each side followed by 8 reps in the Bent Over Row. The set itself is not that long, but the cardio demands far exceed normal set, plus you get the benefit of direct grip strength and forearm work while working the rest of the body as well.
If you are wondering about the rest of the workout, this combination was actually Part II. Part I was Pull-ups and Pull-aparts and Part III was Side Rows and Face Pulls. I would have liked to have done Deadlifts first or at least somewhere in the workout, but testing for it wasn’t going well, so I switched on the fly.
I also did a bunch of Thick Bar Work after all of this and got several good singles in the Double Inch Dumbbell Deadlift, which i got on video but have not edited yet. Hopefully I can get to that soon.
I hope this article has been helpful in pointing you in some directions you can in order to implement grip strength training. A lot of the information out there leads one to believe you have to all this stuff with a bunch of excess equipment and spend a lot of time doing it in order to develop a grip that would scare the likes of Fritz Von Erich, but that just isn’t the case.
If you have any questions, please let me know by leaving a comment below.
All the best in your training,
Jedd
Discover EVERYTHING You Need to Know about Gripper Training with my Definitive Gripper Training DVD, CRUSH: Total Gripper Domination.
Whether you play basketball, football or any other power sport, the vertical jump is the ultimate indication of overall body power, more specifically lower body power. Most power sports require short and explosive movements and this is exactly what the vertical jump is. Keep in mind that you cannot jump slowly, you have to be explosive! You see, the athletes that jump the highest usually run the fastest, are the most explosive and are usually the most athletic.
BIG Vertical Jumps!
What else do athletes with big vertical jumps have in common? I would bet money that they have a high level of relative body strength, a low body fat level and a high rate of force development.
Let’s Get Serious
How many fat and out of shape athletes do you know with a 40 inch vertical jump? Not many. Chances are if you do know any fat and out of shape athletes that have a big vertical jump, they probably have a very high rate of force development.
When it comes to improving your vertical jump, most beginners, especially in high school, will improve their vertical jump by simply increasing their maximal strength and relative body strength. These increases in strength come through mastering basic bodyweight exercises like push up variations, pull ups, hand walking and rope climbing to name a few.
Big barbell exercises like squats, deadlifts and heavy pressing will help improve maximal strength. Strengthening the posterior chain is also critical to improving your vertical jump. Exercises like deadlift variations, glute ham raises, box squats, kettlebell swings and upright sled drags will build a strong and powerful posterior chain.
Don’t underestimate the role that strength plays in improving the vertical jump. Strength is the foundation upon which speed, power, agility and all other athletic abilities are built. If you want to see a serious improvement in your vertical jump start moving some serious weight!
While beginners should focus on getting stronger, advanced athletes need to dig a bit deeper.
First off, the athlete needs to determine where they are on the absolute strength to absolute speed continuum. Here is a great video Eric Cressey did describing this continuum.
In a nutshell, if you are more explosive than you are strong, you need to focus on maximal strength, however if you are stronger than you are explosive, you need to focus on reactive training. In order to optimize your performance and to maximize your vertical jump you should fall in the middle of the absolute strength to absolute speed continuum.
While maximal strength is an important component of increasing your vertical jump, athletes who already have a solid foundation of maximal strength should focus on improving rate of force development. This is where reactive training comes in-various jumps, sprinting, and medicine ball throws. For the purpose of this article, let’s focus on the jumping aspect as that will have the most carry over to the vertical jump. Check out my top 10 jumping exercises below to help improve your vertical jump.
Vertical Jump
Start in an athletic position and the hands locked out overhead
Explosively whip your arms down and jump as high as you can
Land in an athletic position
Reset and repeat
Here is a great video by Joe DeFranco
Box Jump (onto Tires)
Start in an athletic position and the hands locked out overhead
Explosively whip your arms down and jump as high as you can
Tuck your knees in to ensure you clear the box
Land in an athletic position
Step down and repeat
Weighted Box Jump
Start in an athletic position and the hands locked out overhead
Explosively whip your arms down and jump as high as you can
Tuck your knees in to ensure you clear the box
Land in an athletic position
Step down and repeat
Box Squat into Box Jump
Start in an athletic position and perform a box squat
Explosively jump out of the hole and onto the bigger box
Tuck your knees in to ensure you clear the box
Land in an athletic position
Step down and repeat
Static Box Squat into Box Jump
Start by sitting on a 12 inch box
Explosively jump out of the hole and onto the bigger box
Tuck your knees in to ensure you clear the box
Land in an athletic position
Step down and repeat
Squat Jump into Box Jump
Hold 10lb dumbbells at your side
Perform a squat jump
As you are landing release the dumbbells and jump onto the box
Land in an athletic position
Step down and repeat
Broad Jump
Start in an athletic position and the hands locked out overhead
Explosively whip your arms down and jump as far as you can
Land in an athletic position and without any rest immediately go into the next broad jump
Squat Jump into Broad Jump
Hold 10lb dumbbells at your side
Perform a squat jump
As you are landing release the dumbbells and jump as far as you can
Land in an athletic position and immediately go into your next broad jump
Heavy Sled Drags
Load a sled up with maximal weight
Lean forward and drive with your legs
Apply as much force to the ground as possible
Drag the sled for 10 yards
Rest to you are fully recovered and go again
Depth Jumps
Start by standing tall on a 12 inch box
Step off the 12 inch box and immediately perform a box jump
Land in an athletic position
Step down and repeat
Putting it All Together
There you have it, a list of my top 10 favorite jumping exercises to help improve your vertical jump.
This article wouldn’t be complete without me telling you how to implement jumps into your training. Start performing jumps on your lower body days directly after your warm up and right before your main exercise. This is important because it will prime your central nervous system for the workout and because your body is not yet fatigued.
Start with the most basic progression of a jump and progress each week or two to a harder variation. It may even take as long as 3 weeks before your athletes really start getting good at certain jumps.
Here is a sample progression I use with my athletes:
Week 1-Box Jump with a running start
Week 2-Box jump from a static position
Week 3-Box Squat into Box Jump
Week 4-Static Box Squat into Box Jump
Week 5-repeat week 2 with a higher box
You have a couple different options here. You can either progress each week to a harder exercise like the example above or you can pick one exercise and perform it week after week but alter the volume and intensity (see chart below). If you have the equipment for this option then go for it, if not stick with the example I provided above. I have had success with both options in the past.
For bounding exercises, perform no more than 3 jumps per set. Make sure you are getting full recovery and then repeat for 3-5 sets. If you are just starting to incorporate jumping into your program start with minimal volume and slowly increase the volume each week. For example, you can do 3 X 3 of broad jumps week 1, 4 X 3 week 2 and 5 X 3 week 3.
It is important to closely measure your volume and intensity. In order to do this I adhere to Prilepin’s Table. For example, say your 1 rep max box jump is 40 inches and all you have is a 36 inch box, you should perform around 5-7 singles for that workout. If your goal is to improve rate of force development, I do not recommend you jump below 70 percent of your 1 rep max.
I hope you enjoyed my top 10 jumping exercises to increase your vertical. Start by implementing a handful of these techniques into your training, or your athletes’ training, they will be come more explosive and start leaping higher and higher.
Of course, if you have any questions about this article, please leave a comment below and I’d be glad to address them and possibly do a follow-up sometime down the road. Make sure you head over to my website, MeglioFitness.com and sign up for my newsletter to receive 3 FREE gifts including a 4 free week program, my performance nutrition manual and an awesome interview with EliteFTS Athlete, Chad Smith.
Thanks.
Joe Meglio
Joe Meglio is a strength and conditioning coach at Zach Even-Esh’s underground strength gym. Joe is a former college baseball player and has competed in powerlifting and written for many national magazines and online websites including EliteFTS.com, Oneresult.com and STACK.com and Today’s Man to name a few. Joe is giving away a FREE 4 week training program and a FREE performance nutrition manual. Claim your FREE Gifts. For more information on Joe Meglio and his unique training methods, check out MeglioFitness.com
I hope you are going into the gym and just laying waste to all your old PR’s and establishing new numbers that most people would never think possible!!!
A Picture of Me Post-Workout after Laying Waste to PR’s
Support Grip is the method of gripping where the fingers are wrapped around a barbell, dumbbell, pull-up/chin-up bar, etc.
With Support Grip work, the thumb should only be acting as a secondary auxiliary digit, locking over the pointer and possibly the middle finger. For true support grip, there should be overlap, and no space.
A perfect example of Support Grip is the deadlift. You wrap your fingers around the bar and support its weight and then further wrap your thumb over your fingertips in order to help secure your grip.
Bill Starr – No Problem Holding onto the Bar
However, some trainees do not have the Support Grip to maintain a grip on the bar throughout the full range of motion of the deadlift. This leads to their thumb slipping off and their fingers opening up, and missing the deadlift.
Unfortunately, with many of the videos and articles I have seen available, the suggestions that are made are wrong. DEAD WRONG. They tell you to do things like using thick bars to increase your deadlift grip.
In my opinion, this is a mistake, and in speaking with countless people, it does very little to work the specific support grip needed for deadlifting.
Here is a video that covers exactly what I am talking about. In this video, I will tell you why fat bar training is limited in its ability to build true Support Grip Strength, and one method that I feel is much better.
If the implement is so large that you can’t wrap your fingers around it, then you are not training Support Grip, you are training Open Hand Grip. There is a huge difference and this is why after training with thick bars like Fat Gripz, people find their hands are strong as hell, but haven’t improved that much in the deadlift itself.
For the Record I LOVE Fat Gripz, and I use them all the time. I just think there are better ways to train for True Support Grip
Of course, the method I tell you in the video is not the only way to increase your Support Grip Strength. I have lots more ideas that I’d like to share with you if you’d like to hear them.
Just put a comment in the box below if you want more Support Grip Strength Tips.
