DAGESTANI GRIP STRENGTH
Khabib and Islam have dominated MMA with their ability to rag-doll opponents, effortlessly.
Here's how the best in the world (Including Gordon Ryan) are training their grip & squeeze strength, and how you can too...
'The Isometric Blueprint'
Khabib and Islam have dominated MMA with their ability to rag-doll opponents, effortlessly.
Here's how the best in the world (Including Gordon Ryan) are training their grip & squeeze strength, and how you can too...
'The Isometric Blueprint'
Heavyweights that have rolled with Khabib say he has insane grip strength & ability to suffocate & apply pressure.
Danaher & Gordan Ryan are also obsessed with this same phenomena, and that is
ISOMETRIC STRENGTH.
Every grappling athlete should be training this….
Danaher & Gordan Ryan are also obsessed with this same phenomena, and that is
ISOMETRIC STRENGTH.
Every grappling athlete should be training this….
I will cover absolute everything you need to understand:
- What it is
- Why it's important
- 3 training principles to maximise these qualities
And even give you a YouTube video with reps & exercise execution.
Let's start with ISOMETRICS...
- What it is
- Why it's important
- 3 training principles to maximise these qualities
And even give you a YouTube video with reps & exercise execution.
Let's start with ISOMETRICS...
ISOMETRICS:
This is your ability to produce force, without changing the length of your muscles.
If you think about it, elite grapplers are excellent at controlling position & keeping you 'pinned' whilst barely moving...
Example?
This is your ability to produce force, without changing the length of your muscles.
If you think about it, elite grapplers are excellent at controlling position & keeping you 'pinned' whilst barely moving...
Example?
Gordan Ryan.
He has a very suffocating, systematic way he advanced positions, and is extremely efficient with each movement.
Most of his opponents get fatigued by the constant, anacondesque, squeezing pressure he has built into his game...
He has a very suffocating, systematic way he advanced positions, and is extremely efficient with each movement.
Most of his opponents get fatigued by the constant, anacondesque, squeezing pressure he has built into his game...
This is what I would classify as 'grinding' strength, and I am going to give you 3 key pillars to build this quality.
Gordan Ryan, Khabib etc do not even integrate this into their training, so you will now have better strength training parameters than the best in the world...
Gordan Ryan, Khabib etc do not even integrate this into their training, so you will now have better strength training parameters than the best in the world...
1. OVERCOMING ISOMETRICS:
This basically trains your maximal squeeze outputs.
You hold a maximal squeeze for a particular time, which recruits motor units, gets your nerves firing maximally & allows you to build a LETHAL squeeze.
Here's an exercise example...
This basically trains your maximal squeeze outputs.
You hold a maximal squeeze for a particular time, which recruits motor units, gets your nerves firing maximally & allows you to build a LETHAL squeeze.
Here's an exercise example...
Med Ball Overcoming Isometric
Medballs allow you to squeeze maximally into an object, and because your muscles do not need to change length to accomodate this position, it is ISOMETRIC.
Supersetting this with a bench press can even improve your 1 rep max.
2 birds, 1 stone.
Medballs allow you to squeeze maximally into an object, and because your muscles do not need to change length to accomodate this position, it is ISOMETRIC.
Supersetting this with a bench press can even improve your 1 rep max.
2 birds, 1 stone.
2. Heavy Loaded Pulling
There's no point training a maximal squeeze, if you don't have any strength base to build from.
The biceps, chest & back complex need to be trained to build as much strength as possible, to really gain a death grip squeeze.
There's no point training a maximal squeeze, if you don't have any strength base to build from.
The biceps, chest & back complex need to be trained to build as much strength as possible, to really gain a death grip squeeze.
Weighted Chin Ups:
Not only allow strength development and body mastery, but you can hold TOP position squeezes & 90 degree elbow range squeezes as an 'Isometric Sandwich'.
You can build this exact exercise for years by continuing to overload the weighted element.
Not only allow strength development and body mastery, but you can hold TOP position squeezes & 90 degree elbow range squeezes as an 'Isometric Sandwich'.
You can build this exact exercise for years by continuing to overload the weighted element.
3. CARRYING CAPACITY.
Your grappling dominance will also be heavily dependent on your ability to transfer force through your hands.
If you are leaking this force production from having weak hands, you are leaving a tonne of performance on the table.
Your grappling dominance will also be heavily dependent on your ability to transfer force through your hands.
If you are leaking this force production from having weak hands, you are leaving a tonne of performance on the table.
Trap Bar Farmers Carry
I love this variation as you not only build vice grip strength, you're also absolutely cooking your obliques and transverse plane.
Walking with asymmetrical loading which adds further challenge to the exercise.
Core + Grip = elite exercise variation.
I love this variation as you not only build vice grip strength, you're also absolutely cooking your obliques and transverse plane.
Walking with asymmetrical loading which adds further challenge to the exercise.
Core + Grip = elite exercise variation.
CAVEAT:
I am by no means discrediting the important of HOURS on HOURS that Khabib, Islam & Ryan have spent perfecting their grappling & ground game.
You are all likely already training multiple times a day to perfect skill mastery...
But there is so much more you can do.
I am by no means discrediting the important of HOURS on HOURS that Khabib, Islam & Ryan have spent perfecting their grappling & ground game.
You are all likely already training multiple times a day to perfect skill mastery...
But there is so much more you can do.
Stop being meme'd into thinking gym based strength work doesn't make you a better grappler...
There's a reason most grapplers are very likely to be on the secret juice, because strength is insanely important at the highest levels.
There's a reason most grapplers are very likely to be on the secret juice, because strength is insanely important at the highest levels.
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