Get A Grip Final

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Copyright © 2015 | Fight Camp Conditioning
All Rights Reserved.
No part of this publication may be reproduced,

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You simply must stay focused to be
the best. As you do this, momentum
will build, skills will flow, your body
will adapt and your confidence will
grow. With consistent effort, you will
improve and be able to handle more
than you ever thought possible.
Corey Beasley
GEt a GrIp. The definitive Guide to developing gRip Strength for fighters & Grapplers
Introduction
Have you ever competed against someone with a REALLY strong grip?
It can be incredibly frustrating when you cannot

break their grip and they seem to control every
situation. Whether its controlling the position or
finishing submissions, grip strength is an essential
piece of any combat athlete‘s game.
I‘m not the strongest or the smartest coach, but

have been fortunate to learn from great people
and have been fortunate enough to work with
some great athletes. Grip training has always
appealed to me and it‘s an important piece of
the performance puzzle, that yields meaningful
benefits for any combat athlete.
While the majority of people look to the weight room, I have found that we can learn more
about developing a strong grip from the blue collar workers and athletes that have some fruit
on their tree. The guys who wrench, grab, carry, use tools,
“
climb, move and use their hands on a daily basis. Forget the The fight is won or
bodybuilders with big biceps, if you’ve rolled with an iron
lost far away from
worker, you will instantly understand what I am talking about.
witnesses – behind the
This book is going to walk you through exercises, workouts lines, in the gym, and
and progressions that I have learned and used over the years out there on the road,
to train some of the best combat athletes around. long before I dance
under those lights
Get ready to take your grip to the next level!
Muhammed Ali
4 www.FightCampConditioning.com Email: info@fightcampconditioning.com

Grip Strength Defined

1 What is Grip Strength.
Grip strength involves the fingers, hands, and forearms. Gripping, grabbing, holding,
climbing...our hands allow us to connect with the world around us. In daily life
we might be carrying groceries or the kids. On the mat, we are using our grip to
manipulate our opponent, move them around or control a position. While often
neglected in the weight room, grip strength is an essential piece of the puzzle for any
combat athlete.
2 Benefits of Grip Strength.

Fighting and/or Grappling are hands on sports and the benefits of a strong grip may
seem obvious. Strong hands help us grab and control our opponent, right? But a
strong grip can help us in other ways as well. Strong fingers, hands and forearms are
also less susceptible to injury. Ever got a finger caught in a gi, sprained your thumb or
tweaked your wrist? While these injuries cannot always be avoided, but strengthening
those areas can protect us from common tweaks, pain or injury.
3 Types of Grip Strength

Our hands are very intricate and can perform a variety of functions. They need to be
delicate enough to button our shirt, strong enough to carry heavy loads and have the
endurance to work over long periods of time. During competition, we need to be able
to hold positions, as well as move under tension, using a variety of different hand holds.
Holding, without moving is called isometric contraction. For example, grabbing a wrist or collar,
holding tight and not allowing your opponent to move. Even though there is no movement, this
type of contraction can be exhausting. Developing this isometric strength can yield huge benefits
on the mat.
Fighting/grappling also requires movement and our grip must be able to hold up in more dynamic
movement. Maintaining your grip while rolling, pulling and scrambling for position is much
different than simply holding still. Our grip works with the rest of our arms, shoulders and back
to assist in a variety of pushing and pulling movements. Like we said before, our grip allows us to
interact with the world around us. Training for these dynamic situations help us better prepare for
practice and competition.

Types of Grip Strength
grip work between the fingers and the thumb.

Pinch
the grip between your fingers and your palm—the one
CRUSH you use for shaking hands, crushing grippers, beer cans,
etc.
the opposite of just about every other type of grip.

Extend Works opposing muscles to keep the hands healthy
and pain free.
also called claw grip. thunk of palming a basketball or
HUB someone‘s head.
stick/pipe with a rope attached to weight. Roll weight

Rollers up to pipe, repeat to burn forearms and strenghthen
wrists
grab an object and rotate, like tightening a
Wrenching cap, bolt or something similar.
“ Be so strong
that nothing
can disturb the
peace of your
mind“
Wrenching Grand Master Carlos Gracie Sr.

Grip Building Basics

Pick up Heavy Things
Lifting things is a natural human movement pattern. We lift boxes, kids, and other items almost
every day of our life. Strongmen used heavy stones to display their strength. Farmers pick
up livestock, bails of hay and other items to support their farms. Jiu jitsu players need similar
strength to lift and move their opponent on the mat.
The most common exercise for this category is the deadlift. Hinge at the waist, maintain good
posture and pick up the bar. You can also use stones, sandbags, kettlebells and other items, but
the idea is still the same. Pick up something heavy. Any of these lifts help develop strong grip,
upper back and hips. Perfect for jiu jitsu. MMA, Wrestling, and other combat sports.
TIPS-
* Learn Proper technique before
adding load or increasing
intensity.
* Maintain neutral spine, brace

entire your core during lifts.
* Using a variety of different lifts

and hand positions will help you
develop more strength from head
to toe.

Hanging, Climbing, Pulling

As kids we were constantly grabbing onto to bars, swinging around and holding on for long
periods of time. Hanging from a straight bar, tree branch, rope, climbing hold or similar, helps
build strength and endurance throughout our fingers, hands and forearms. By utilizing different
handles, we challenge our grip in a variety of ways. For example, hanging from a gi is much
different than hanging from a rock climbing hold or ledge, yet both yield benefits. Mix it up and
challenge yourself to hang for longer periods of time.
Pulling is another natural movement pattern that we on a daily basis and every pull starts with
grip. We are constantly grabbing and pulling in a variety of positions on the mat. From arm drags
to passing the guard, developing strong pulling power allows us to roll more effectively. In order
to train this pattern we can use a variety of pulling exercises. Rows, high pulls, pulling ropes, tug
of war and other drills al help us develop pulling strength and power. One of our favorites was
inspired by the strongman truck pull.
Attach of rope to a heavy sled, weight, car or

similar. Stretch the rope out, sit on the ground
and pull hand over hand until the object reaches
you. We use 100’ ropes and use a variety of
objects to drag. This is an incredible drill to
build massive pulling power, as well as building
endurance throughout the hands and forearms.
Rock climbers are notorious for having strong

hands, arms and backs. Climbing on rocks, in a
gym or up a rope forces our hands and pulling
muscles to work in unison, which transfers
perfectly onto the mat. Use a variety of hand
holds, ropes and other implements to continually
challenge yourself. This will quickly build grip
strength, pulling power and the endurance
needed to finish a match.

Crawling, Pushing, and Pressing

Pushing and pressing aren‘t commonly associated with grip training but definitely
needs to be addressed. Crawling, handstands, push ups and other pressing movements can tax
our hands and forearms. During a handstand, the hands, wrist and forearms have to support and
balance our entire body. Crawling is another great exercise to develop the hands and wrists under
load. We can use a variety of these movements to further develop our grip and become a strong,
well-rounded athlete. We will go into greater detail about this and showcase a bunch of other
exercises later.
carrying and dragging
Carrying things is another basic way to build

strength and endurance in our hands. We can
carry sandbags, dumbells, heavy buckets and
more. The most famous exercise in this category
is called the farmer carry. Pick up two heavy
dumbells and walk for distance or time. While
this is a great way to develop grip strength, it
also challenges your posture, core, hips and legs.
We use hex bars, dumbbells, kettlebells, chains,
buckets, gi grips, barbells and many other items
to add variety to this exercise, but the idea is
simple. Pick up items with your hands, carry
them for awhile and you will get stronger.
In the field, sometimes loads are too great and

we are forced to drag them. We use a variety
of different handles and simply drag sleds, chains, etc for distance or time. This is a great way to
improve our isometric holds that occur during grappling exchanges, tying up and hand fighting.

Other
When I started training 16 years ago,

machines, dumbells and barbells were the
only tools you‘d see in most gyms. Over
the last 20 years, tools like kettlebells,
ropes, maces, clubs, sandbags and other
tools have flooded the marketplace.
These‚ unconventional tools‘ can add a
ton of value to our programs and many of
them tax our grip in new ways. Any of you
that have swung a kettlebell for any length
of time, know exactly how taxing it can be
on the hands.
We will walk through a variety of exercises

and strategies for using these tools in our
workouts.
“ The BEST Fighters do what

needs to be done...not always
what they feel like doing.
-Corey Beasley

Let‘s Get Started

Guidelines for Getting Started
If you are just getting started, I would recommend starting slow, using light weights and seeing
how your body reacts to these exercises. Since many of us spend our days in the office, on the
computer or typing on our phones, we need to try any new exercise plan with caution. Although
many may seem simple, they can be taxing on the system and should be slowly introduced over
time. As time passes, you will be able to handle heavier loads, more difficult tasks and will be able
to endure longer time under tension.
Exercise Variables
1 Intensity
This is basically how taxing an exercise is on your body. Extremely heavy
farmer carries take their toll on your hands, back and shoulders, where
therapy putty or band extensions are less intense and great for recovery.
2 Volume
This is the dosage. How many, how long, how often, etc. If we can get the
result we need out of 4 sets of 8 reps, then there is no need to do 5 rounds
of 50. More is usually NOT better. Quality over quantity is the key.
3 Timing
When to perform your workouts. When adding sessions to your current skill
training, we must take all of your sessions into account. Working out right
before a hard sparring sessions is probably not a good idea, so its important
to lay out your week and plan your sessions with your coaches.
4 Recovery
Our bodies get stronger in between sessions. Doing too much can tear
us down, so we must allow ample time to recover between sessions. Its
also important to provide good fuel (nutrition) and get enough sleep (7-9
hours).

PreparinG Your hands for battle

Warm Up
Just like any other part of the body, its important to make sure that your hands
are warmed up and ready to do work. Below you will find 11 simple drills that you
can perform before workouts to make sure they are healthy and ready for more
intense exercises.
1. Individual Thumb n Finger Touches

2. Finger Waves
3. Wrist Extension - Flexion - Side Deviation
4. Wrist Rotation (supinate and pronate)
5. Wrist Circles
6. Prayers
7. Reverse Prayers
8. Interlocked Wrist Waves
9. Interlocked Wrist Rolls
10. Quick Open and Close
11. Shake em out!
Doing these drills daily will

help to improve blood flow,
dexterity and proper function
of your fingers, hands, wrist
and forearms.
Check out the warm up video here

EXERCISES
Below are a list of some of my favorite exercises in each category.
If you are just getting started, I would recommend starting slow, using light weights
and seeing how your body reacts to these exercises. Since many of us spend our
days in the office, on the computer or typing on our phones, we need to try any new
exercise plan with caution. Although many may seem simple, they can be taxing on
the system and should be slowly introduced over time. As time passes, you will be
able to handle heavier loads, more difficult tasks and will be able to endure longer
time under tension.
Pick things Up (Hinge)

KETTLEBELL DEAD LIFTS
Double ARM SINGLE ARM
TIP- Asymetric lifts like the single arm put more stress on your core. Stay square
without rotating

baR Deadlift
TIPS -
* Feet shouldbe shoulder width
apart.
* Grab bar, spine neutral,

lats engaged, core tight, head
neutral.
*Drive fet into the floor and

make sure hips and shoulders
Sand Bag Deadlift rise together.
sandbag Grips
atlas stone Lift
atlas stone Grip

KettleBell Swings
TIPS-Swing Cues
* Start with Kettlebell in
front of you
* Grab firmly, engage the

lats and hike the bell back
through your legs.
* Load the hamstrings and

glutes, then fire the hips
forward into your forearms.
Double Handed Swings
* At the top of the swing
you want full hip extension,
knees locked, feet rooted
into the ground, core tight
and glutes squeezed.
* As the bell returns down

wait for the forearms
to reach the hips before
hinging into next rep.
single Handed Swings

hanging
rope HANG Bar HANG Single Bar HANG
TIPS-
Benefits of Hanging
aMonkey BArs and Climbing
Hanging is a great way to

strengthen the shoulder
girdle and grip strength.
Once proficient try a
variety of different grips
and even adding external
loads
IE. One arm hand holding

weight or kettlebell.

Pull Ups (fat bar, gi, rope, eagle claw, pipe, clinch, etc)
Pulling
Pull Up
Variations
Fat Bar
GI Grips
level 1 level 2 level 3

Pulling continued
HAng/Pull GriP variations

Pulling continued
level 1 level 2 level 3
suspension row single arm Row
Peg Board

Pulling continued
seated rope pull
TIPS- Seated Rope Pull
* Seated, facing post, maintain good
posture.
* Pull hand over hand with rope going

over your shoulder.
* Switch shoulders after each length is

completed.
plank pull
level 1 level 2
TIPS- Plank Pull
* Assume strong plank/push up
position.
* Body Straight
* Reach out and pull rope toward body
* Switch arms after each length is

completed
Single Arm rows

TIPS- Single Arm Rows
* Feet staggered, knees bent
* Neutral Spine, core engaged
* Pull from lat, retract shoulder

blade
* Pull thumb to armpit

climbing
Peg board climb
TIPS-
* This is an “advanced“ pulling drill.
* Learn to move laterally, up and down,

at diagonals, etc.
* Load one arm, then attempt to move

weightless side.
rock climb
TIPS-
* Rock climb holds offer wide variety of
challenges.
* Visit a local climing gym or simply buy

a variety of grips online.
* Mix it up and have fun.
rope climb
TIPS-
* Climbing a rope has been a staple in
the military and wrestling rooms.
* Start by hanging, doing isometric

holds, short climbs, and pull up
variation.
* Increase rope thickness for added

difficulty.

crawling, pushing, pressing
Crawling- Forward, BAckward & Spread your fingers

Side to Side
“ Consistency builds
champions. If you miss
one practice every
week, that’s 52 missed
opportunities to improve
this year. Miss 2 workouts
and that’s 104 practices
in one year“
Corey Beasley
Handstands
TIPS- Handstands
* Arms straight, spread load throughout entire load.
* Stomach tight, glutes tight, body straight
* Feet and knees together

crawling, pushing, pressing
Push Ups
Keep a tight core and a straight back. Don‘t sag.
Various Hand Positions
Fingers spread Knuckle Finger Tip

Carrying
Farmer Carries
TIPS-
* Pick up 2 kettle bells,
dumbells, or similar.
* Maintain good posture.

eyes up. shoulder down and
back.
* Walk for distance or time.
Kettle Bell
Bottom Ups
TIPS-
* Invert one kettlebell in one hand.
* Weight should be stacked over

vertical forearm and elbow.
* Walk for time or distance.
Pinch Grip Carry
TIPS-
* Use metal or bumper plates.
* Fingers straight with thumb

opposing.
* Ideally done on smooth side of

plates, so there are no lips or ledges
to grip.

Carrying continued
Heavy Bag Carries
TIPS-
* Heavy bags offer a great, heavy load for carrying. Lift,
maintain good posture, use a variety of grips and carry for time
or distance.
Odd Grip Carries

TIPS- Benefits
of Variety
* Our hands are

intricate and able
to perform a wide
variety of tasks. In
order to build them
up, we must challenge
them many differnt
ways.
Use those movements

to build up your hands
healthy and strong.

isolated Grip Exercises

front pipe lift
TIPS-
* Grab one end of a pipe, with long end out front.
* Simply raise the apposite end of the pipe.
* Length and size of pipe determine difficulty.
rear pipe lift

TIPS-
* Grabe one end of pipe, with long end out back.
* Raise far end of the pipe.
* Length, size and hand position will determine

difficulty.
front plate lift

TIPS-
* Pinch grip weight plate, with palm facing up.
* Perform curl, while keeping wrist straight

throught the exercise.
Wrist Rollers
TIPS-
* These are a great forearm drill.
* Attach rope to stick or pipe, then attach weight.
* Roll pipe until wieghts reach the handle.
* Perfrom drill in both direction.

isolated Grip Exercises continued

rice wrench
Extend DUMBBELL Claw Grippers
med ball palm
TIPS-
* Palm medicine ball, release and quickly grab with opposite hand.

Extra/Bonus Exercises
BAttling Ropes Grip Variations
TIPS-
* Use a variety of grips
* Try short intense bursts of effort as well as long periods or work (5+ min)
* Mix in a variety of different moves
Taz Towels Towel Grip

TIPS-
* Use a big towel or

moving blanket.
*Shake quickly up and

down for a period of time
*Add footwork or
movement for increased
cardio
Sledge Hammer
TIPS-
* Start light and develop good

technique
* Work into circuits and/or

endure longer periods of effort
* Try a variety of different

weights to challange yourself.

Recovery
Rice Bucket
1 2 3
1 2 3
PuttY

Recovery continued
PVC Pipe Rotations
Palm Down Palm UP
Finger netting
TIPS-
* These low intensity drills help keep your hands healthy, speed recovery and keep common
injuries at bay. Should be used between workouts or off days.

Workouts
When developing the workouts for this program, we wanted to provide quality, well
balanced workouts that help you get stronger, not just tired. I recommened these
doing strength workout 2-3 times per week, in addition to your skill training. The
basic structure of these programs looks something like this:
Build Your Own Workout:

Choose 1 exercise from each category below
1. Warm Up
2. Pick things up
3. Pulling movements
4. Pushing movements
5. Carrying
6. Isolated grip
7. Endurance or conditioning finisher
The exercises and workouts can be added to your current plan or done exclusively
for a few weeks to improve your grip strength. It really just depends on how long
you‘ve been training, your goals, ability level, training schedule, etc.
*Anytime you are adding new movements to your workouts, tread lightly. These
movements can really shock the system and add a lot of stress to your hands, wrists
and forearms, if they are not prepared.

INTENSITY REPS TIME UNDER TEMPO SETS REST OUTCOME
LEVEL TENSION
30 + 2.5 min 3-1-3 1-2 30 s.- 1 m.

Level 1 24 80 to 150 s 1-2 30 s.- 1 m.
19 80 to 150 s 1-1-2 2-3 1 - 2 m. Muscular Endurance
15 60 to 80 s 2-3 1 - 2 m.
12 60 to 80 s 3-0-3 3-4 1 - 2 m.
Level 2 10 20 to 60 s 3-4 2 - 3 m. Hypertrophy
7 20 to 60 s 2-0-2 3-4 2 - 3 m.
5 10 to 20 s 4-5 2 - 3 m. Strength
3 10 to 20 s 1-0-X 4-5 3 - 5 m.
Level 3 2 5 to 10 s 5+ 3 - 5 m. Max Strength
1 1 to 5 s X 5+ 3 - 5 m.
X=AS FAST AS POSSIBLE

For example:
If you are using a new exercise, need to learn technique and allow your body time to adapt to the
new stimulus, then I‘d recommend starting light, use less intensity and develop the foundation for
more intense workouts.
On the flip side, if you are familiar and have experience with these exercises, then you can move
onto more intense workouts and build strength.
Ideally, your program will fluctuate through all of these categories over time. ‚Green‘ workouts
are great for beginners, but also beneficial for advanced trainees‘ recovery and endurance. ‚Red
workouts can build strength, but can also injur people who are not ready for that level of intensity.
Truth is, that combat athletes need to vary their workouts, control intensities/volume and
understand how these factors affect your performance.
No matter where you start, we recommend that you create 3 week blocks in each section.
Create 2-3 workouts that you do weekly, improve over the 3 week time frame and then vary the
movements and intensities according to your goals.
Understanding Tempo
Tempo prescriptions come in a series of three numbers representing the times in which it should
take to complete three stages of the lift. In a workout, the tempo prescription will follow the
assigned number of reps, such as:
Front Squat x 2-3 reps @ 3-0-X
The First Number –

The first number refers to the lowering (eccentric) phase of the lift. Using our front squat
example, the 3 will represent the amount of time (in seconds) that it should take you to descend
to the bottom of the squat. (The first number always refers to the lowering/eccentric phase,
even if the movement begins with the ascending/concentric phase, such as in a pull-up.)
The Second Number –

The second number refers to the amount of time spent in the bottom position of the lift – the
point in which the lift transitions from lowering to ascending. In our front squat example, the
prescribed 0 means that the athlete should reach the bottom position and immediately begin
their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2
seconds at the bottom position.
The Third Number –

The third number refers to ascending (concentric) phase of the lift – the amount of time it takes
you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the
athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very
fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third
number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether
they are capable of moving faster

Warm Up Sets Reps Tempo Rest
Pick Up
Pulling
Pushing
Carrying
Isolated Grips
Finisher
Notes

Sample Workouts - Level 1

Pick Up
2 Hand KB Deadift 2 15 1-‐2-‐2 1-‐2 min.
Pulling
2 Arm Hang 2 15 1-‐2-‐2 1-‐2 min.
2 Arm Suspension Row 2 15 1-‐2-‐2 1-‐2 min.
Pushing
Forward Crawl 2 60 sec 1-‐2 min.
Hand Stand Hold 2 60 sec 1-‐2 min.
Carrying
Farmer Carries 2 60 sec 1-‐2 min.
Isolated Grips
Wrist Roller 2 60 sec 1-‐2 min.
Grippers 2 15 1-‐1-‐2 1-‐2 min.
Finisher
Battling Ropes-‐ Alt Waves 3 60 sec 1 min
Notes


Pick Up
Sandbag Deadlift 2 15 1-‐1-‐2 1-‐2 min.
Pulling
1 Arm Hang 2 30-‐60sec 1-‐2 min.
Odd Grip Pull Up 2 15 1-‐1-‐2 1-‐2 min.
Pushing
Fwd/Bck Crawl 2 60 sec 1-‐2 min.
Handstand Holds 2 60 sec 1-‐2 min.
Carrying
Single Arm Farmer Carry 2 60 sec 1-‐2 min.
Isolated Grips
Front Pipe Lever 2 15 1-‐1-‐2 1-‐2 min.
Rear Pipe Lever 2 15 1-‐1-‐2 1-‐2 min.
Finisher
Towel Taz 3 60 sec
Notes


Pick Up
1 Arm Kettlebell
Barbell Deadlift Deadlift 3-‐4 8-‐12 3-‐0-‐3 1-‐2 min.
Pulling
1 Arm Hang 3-‐4 30-‐60sec 1-‐2 min.
Single Arm Row 3-‐4 8-‐12 3-‐0-‐3 1-‐2 min.
Pushing
Side Crawls 3-‐4 60 sec 1-‐2 min.
Push Ups 3-‐4 60 sec 1-‐2 min.
Carrying
Bottoms Up Carries 3-‐4 60 sec 1-‐2 min.
Isolated Grips
Rice Wrench 3 60 sec 1-‐2 min.
Band Extension 3 8-‐12 3-‐0-‐3 1-‐2 min.
Finisher
Sledge Hammer 3 60 sec
Notes


Pick Up
2 Hand KB Swing 3-‐4 60sec 1-‐2 min.
Pulling
Monkey Bars/Climbing 3-‐4 30-‐60sec 1-‐2 min.
Seated Rope Pull 3-‐4 60sec 1-‐2 min.
Pushing
Side Crawls 3-‐4 60 sec 1-‐2 min.
Knuckle Push Ups 3-‐4 60 sec 1-‐2 min.
Carrying
Heavy Bag Carries 3-‐4 60 sec 1-‐2 min.
Isolated Grips
Dumbell Claw 3 60 sec 1-‐2 min.
Grippers 3 8-‐12 3-‐0-‐3 1-‐2 min.
Finisher
Two Handed Rope Slams 3 60 sec 1-‐2 min.
(Folded handle grip)
Notes


Pick Up
1 Arm KDeadlift
Barbell B Deadlift 5 5 1-‐0-‐1 2-‐3 min
Pulling
Peg Board/Climbing 5 20 sec 2-‐3 min
Single Arm Row 5 5 1-‐0-‐1 2-‐3 min
Pushing
Handstand Push Ups 5 5 1-‐0-‐1 2-‐3 min
Knuckle Push Ups 5 5 1-‐0-‐1 2-‐3 min
Carrying
Heavy Bag Carries 5 20 sec Heavy 2-‐3 min
Pinch Grip Carry 5 20 sec Heavy 2-‐3 min
Isolated Grips
Dumbell Claw 5 20 sec Heavy 2-‐3 min
Grippers 5 5 1-‐0-‐1 2-‐3 min
Finisher
Towel Taz 5 20 sec FAST! 2-‐3 min
Notes


Pick Up
1 Arm KB Swing 5 5 Heavy 2-‐3 min
Pulling
Rope Climb 5 20 sec 2-‐3 min
Plank Rope Pull 5 20sec/arm 2-‐3 min
Pushing
Finger Tip Push Ups 5 5 1-‐0-‐1 2-‐3 min
Handsstand Push
Handstand Push Ups
Ups 5 5 1-‐0-‐1 2-‐3 min
Carrying
Single Arm Farmer Carry 5 20 sec Heavy 2-‐3 min
Bottoms Up Carry 5 20 sec Heavy 2-‐3 min
Isolated Grips
Med Ball Palm 5 20 sec 2-‐3 min
Front Pipe Lever 5 5 1-‐0-‐1 2-‐3 min
Rear Pipe Lever 5 5 1-‐0-‐1 2-‐3 min
Finisher
Rope Slams 5 20 sec Go Hard! 2-‐3 min
Notes

challenges
Gripper - Penny Hold for Time
With a standard grip (handles down, spring on thumb side of hand), close the ends of the gripper
over the penny to hold it in place. This starts your time counting. The goal is to hold the penny in
place, only using the gripper ends, for as long as possible. When the penny drops your time stops.
Rolling Thunder Lift
For this event the Rolling Thunder handle from IronMind is used. This handle is attached to a
loading bar by an adjustable chain. Grasp the handle with one hand (a normal grip - thumbless
style is not allowed) and lift the weight clear of the floor. No contact with the stationary part of
the handle is allowed. The handle must stay roughly parallel to the ground and the lifter finishes
with his body erect. Hold aloft till you receive the referee’s signal and lower it under control. The
fingers of your lifting hand are not to be wedged against your thighs. You are allowed to steady
yourself by pushing off on your leg with your non-lifting hand. [The BHSA have no records on this
event due to the differences in how the handle spins with age. IronMind‘s records are done with a
brand new handle out of the packet.
Plate Pinch
This can be done with two hands or one hand. For both
challenges you can either use the Pich Block or two metal
weight plates as the load. The factors in this challenge
are load and time. For example, try holding 2, 25lb plates
(smooth side out) in a one hand pinch for time.
2 Hand challenge is done with two hands working together

on one weight. Single arm challenge simply uses one hand
to hold the load.
Weight plates will be different than the pinch block, because

of the width. If you want to keep the challenge consistent
over time, we‘d recommend picking up the pinch block.

100ft Farmer Walk
Pick up two dumbbellls, kettlebells, farmer carry handles or

similar. Stand tall and carry as much load as you can handle for
100ft. Simple.
You can adjust the distance, add Fat Gripz or play with the
variables to customize the challenge for your gym and
audience.
1/2 mile Farmer Walk
This is the same as the 100ft farmer carry, except the time and distance is much longer. Time to
test that grip endurance! Again, you can vary the distance or time to fit your needs.
Rope Climb
Option #1 Most lengths, without touching the ground.
Option #2 Most lengths, without using their legs.
*Restrict the height to 10 feet for this challenge to avoid injury.
Peg Board
If you have a peg board, this is a simple challenge to implement. Who can climb the most lengths?
10min Battling Rope - Alternating Waves
We use 1.5 inch thick, 50‘ ropes. Using the alternating wave pattern,
the waves must reach the anchor point for ten minutes straight.
Want to increase the challenge? Fold the handles over, use a 2“ rope,
or increase the time of the challenge.

10min Battling Rope - Alternating Waves
We use 1.5 inch thick, 50‘ ropes. Using the alternating wave pattern,
the waves must reach the anchor point for ten minutes straight.
Want to increase the challenge? Fold the handles over, use a 2“ rope,
or increase the time of the challenge.
1 Mile Rope Pull
We use a 100‘ length of 2“ rope. 53 lengths of the 100‘ rope equals

just over a mile. We perform 4 different pulls, 13 lengths each.
- Seated pull over shoulder

- Standing, facing away from post, pull through the legs
- Standing side pull
- Push up plank, facing the post, pull towards the body.
5 Minute Towel Taz
Grab corners of a large towel or moving blanket. Shake the towel, up and down, while moving
your feet quickly, changing directions. Think fast hands, fast feet and keep the towel off the floor.
Push the pace and see how long you can last.
5 minutes? 10 minutes? 20 minutes?

Frequently Asked Questions

Q How often should I train my grip?
Just like any muscle, we want to stimulate them, not annihilate them. We
would recommend starting with 2-3 workout per week that include a variety
of movements.
Where can I communicate with others that are

Q interested in grip training?
Feel free to ask question via any of our social media channels and be on the
lookout for our new members area, which will have a private forum for FCC
members.
Where can I purchase grip training equipment?

Q
Check out the Grip section of our online store here:
http://fightcampconditioning.com/grip-gear-guaranteed-to-build-strong-
hands-forearms-and-grip-strength-that-will-make-your-opponents-cringe/

Final Words
We are only as strong as our weakest link
Taking the time to develop your grip strength will transfer onto the mat, into the cage and will
help you become a stronger grappler or fighter. Use the recommended workouts as templates and
customize them to fit your needs and ability level.
Remember that strength is best developed over time, so be patient, follow our recommendations
and listen to your body. Most grapplers and fighters are over trained anyway, so be conscious of
how you feel and stimulate your body, don‘t annihilate it.
We look forward to hearing about your continued success, so please keep us updated on your
progress.
Coach‘s Contact Connect With FCC
Corey Beasley Facebook

https://www.facebook.com/FightCampConditioning
Twitter Twitter
twitter.com/corey_beasley https://twitter.com/FCConditioning
Instagram
Facebook https://instagram.com/fightcampconditioning
facebook.com/coreybeasley
Instagram
instagram.com/coreybeasley

Tools of the Trade

Fat Gripz climbing Ropes SISU War HAmmer
Cannonball Grip Crush Gripper Pull Up Globe
pinch Blocks Loading Pin grandfather grips
Hub Grips hand expander Farmer Carry

Handles

Ready to become a VIP Member?
What you get

* In Depth interviews with some of
the worlds Top Coaches
* Done for you workout Programs
* 100‘s of workout Videos
* Members Only Forum
* FCC Challenges. See how yOu

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* ANd Much More....
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It can be incredibly frustrating when you cannot

I‘m not the strongest or the smartest coach, but

4 www.FightCampConditioning.com Email: info@fightcampconditioning.com

Grip Strength Defined

2 Benefits of Grip Strength.

3 Types of Grip Strength

5 www.FightCampConditioning.com Email: info@fightcampconditioning.com

Types of Grip Strength

grip work between the fingers and the thumb.

the opposite of just about every other type of grip.

stick/pipe with a rope attached to weight. Roll weight

6 www.FightCampConditioning.com Email: info@fightcampconditioning.com

Grip Building Basics

* Maintain neutral spine, brace

* Using a variety of different lifts

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Hanging, Climbing, Pulling

Attach of rope to a heavy sled, weight, car or

Rock climbers are notorious for having strong

8 www.FightCampConditioning.com Email: info@fightcampconditioning.com

Crawling, Pushing, and Pressing

carrying and dragging

Carrying things is another basic way to build

In the field, sometimes loads are too great and

9 www.FightCampConditioning.com Email: info@fightcampconditioning.com

When I started training 16 years ago,

We will walk through a variety of exercises

“ The BEST Fighters do what

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Let‘s Get Started

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PreparinG Your hands for battle

1. Individual Thumb n Finger Touches

Doing these drills daily will

Check out the warm up video here

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Pick things Up (Hinge)

Double ARM SINGLE ARM

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* Grab bar, spine neutral,

*Drive fet into the floor and

atlas stone Grip

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* Grab firmly, engage the

* Load the hamstrings and

* As the bell returns down

single Handed Swings

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rope HANG Bar HANG Single Bar HANG

Hanging is a great way to

IE. One arm hand holding

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level 1 level 2 level 3

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level 1 level 2 level 3

suspension row single arm Row

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* Pull hand over hand with rope going

* Switch shoulders after each length is

* Reach out and pull rope toward body