By taroStrength and Conditioning for Brazilian Jiu Jitsu – Boa Grip
Five Issues to Consider if You Want to Strengthen Your Grip
1) Loading Parameters
If you do a shit load of rolling yet your grip strength is still below your potential, consider changing loading parameters. Different muscles respond to different types of stress. Some muscles respond best to high loads and short tension time while others respond best to lower loads and longer tension times. What you are currently doing on the mats may not be optimal for improving your grip’s work capacity. Try doing multiple sets (10-12!) with a relatively high load and briefer tension times (20 seconds and under) – new loading parameters will allow you to impose your grip game on any opponent!
2) Specificity
It is painfully apparent that specificity is a lost art form in the realm of strength and conditioning. If you are seeking an improved sleeve grip with the palm rotated up (supinated) don’t expect your strength and conditioning efforts to transfer if you are holding on to a barbell with your palm down (pronated). Likewise, be aware of specific elbow angles and finger placement.
3) Don’t Forget Your Thumb
Gi fighting involves many occasions where the thumb is inserted into the lapel or collar. A fit thumb will provide a surprising boost to your grip game! Do yourself a huge favour and buy an anatomy book. An ostensibly simple structure, the thumb features a complex array of muscles. Note how the fibres run at various angles – your conditioning must be specific to your game!
4) Incorporate Pinch Gripping
Pinch gripping is unique for several reasons:
1. Unlike using a gi as a gripping implement, pinch gripping mats or blocks together does not irritate the top of the distal knuckles.
2. Pinch gripping empahasizes the very tips of your fingers recruting flexor digitorum profundus – a muscle that is often underdeveloped
3. Pinch gripping is great for conditioning the thumb
5) Plan for Rest!
Specific grip training combined with regular jiu-jitsu will eventually cause significant soreness. Plan to trash your grip for a fixed cycle (6 to 12 weeks) and then allow for recovery. Planned breaks are short breaks – unplanned injuries result in long term layoffs.
Detailed grip-program coming soon!