Grip Strength in Football

How important is grip strength to athletes? Unmistakably HUGE. Just look at the AFC and NFC championships last weekend. A lack of securing the ball cost both the 49ers and the Ravens a chance to play in the Super Bowl. Return man Williams of the 49ers got stripped of the ball in overtime and the Giants recovered and ultimatley won. The Raven's reciever Evans inability to secure the game winning touchdown cost them the AFC title. A perfect throw from Flacco hit him right in the chest but he allowed the cornerback to knock it out of his hands. Two plays later the Ravens kicker missed the game tying field goal and their season was over.

I really feel that both plays could have been avoided with improved grip strength. I really do! Have you ever notice how some players never seem to give up the ball, no matter how hard the hits? Granted, a perfect helmet to the ball will jar it loose the majority of the time but most often it is simply whisked away by a hard swat from a defender. The secret weapon is to have a world class grip.

Working your grip and hand strength doesn't have to be difficult. It just has to be progressive and it should work all components. MILO magazine had a great snyopsis in a recent article:

Two types of grip strength 1.Crushing (four fingers) 2. Pinching (thumb)
Two types of hand position: 1. open 2. closed
Two types of effort: 1. Max effort 2. Sustained effort

To ensure a complete grip program that encompasses all these parameters, I would include these:
1. Crushing closed hand (grippers)
2. Crushing open hand (thick bar work)
3. Pinching closed hand (Europinch & plate pinches)
4. Pinching open hand (blob)

Using the Gym Movement protocols of increasing either intensity, volume, or density will ensure progress. 1 rep maximum efforts will obviously boost strength (if they test well!) and I would definity add in some bar holds for time to boost grip endurance. Adam T Glass always has fantastic medleys at his grip contests and they always encompass all possible components of grip work (& then some!)

Do not be confused into thinking there are magical sets and reps to use. Frequency of training depends on your goals. I usually ended my workouts with grip work but this week I am allocating two specific days for it. I'm starting with only a half hour each time, so we'll see how it goes. This will also allow me to give more attention to other aspects of my lifting during my training sessions. A pleasant return on investment in grip is increased arm size...I will keep you posted on my progress!

New Year Resolution Do's and Don'ts

Happy New Year!

I think everyone is aware that a new year tends to bring out goal setting in many people. This is especially true in the fitness area. My buddies who train at Lifetime said the parking lot was so packed on the 1st they could barely get in. And of course the lines to use the machines and free weights were horrific. I told them just wait a month, it will simmer down!

The percentage of people who drop their exercise/diet resolutions by the end of January is staggering. I'm all for goal setting, but it has to be the RIGHT goals for you. They cannot be too broad, the more specific the better. It always makes me think of a quote by executive consultant Isaac Cheifetz. When asked "Do workaholics win"? He simply said "Only if they are doing the right work!"

To me, the key component in any properly designed goal is sustainability. Fads do not work. Do you really think a Grapefruit Diet is something you can sustain indefinitely? I hope not! Neither are these "Insanity workouts" or Crossfit challenges where you train until you puke. If you do get sick you are told to "man up" and keep going. Even if your will is strong, these type of workouts are unsustainable because the individual will find themselves injured. And no doubt burned out.

While I encourage you to make up a "To Do" list for the New Year, I sincerely hope you consider a "Not to Do" list as well. It is always important to know what you don't like to know what you do like. Diets that are realistic and unrestricted are the ones that work. Exercise programs (like Gym Movement) where it is based on feedback from your body will always be more effective than ones that are standardized. Be sure to track everything so you know when progress is being made. This will keep the momentum and stave off boredom.

Best of luck in 2012!!!