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Grip training is actually one of the tasks that our certified coaches have to go through. but here is a summary of key points concerning grip training for those specific martial arts.

1. Because of the small size of the muscles recruited you can train grip 3-4 times a week provided that you vary the exercises every single time.

2. Training radial and ulnar flexion strength is critical for escaping wrist holds, the best tool for that is the clubbells sold at  www.circularstrength.com . Because of the small range of motion usually hypertrophy methods are best suited to train these patterns.

3. Train supination and pronation for more powerful wrist takedowns and exert controlling force in grappling movements. Again the clubbells or a rope attached to an adjustable pulley will do the trick. Again hypertrophy methods are recommend.

4. Crushing grip strength is applicable in applying pressure point force. The best tools for training it include IronMind Grippers?Canvas bags, and handgrip crushing machines like the one by Hammer Strength.?

Pinching strength is used in various pressure points technique. The best tools for training it include the Hub, the pinching Block ,Plates held together (try picking two metal 25 lbs pinched together off the with one single hand). Rubber Bands used for block holds (inexpensive option)and theTitan’s telegraph.

The best set/ret pattern for this one would be 4 x 4-6 reps of 8 second holds 1018 tempo?
 

5. holding grip strength-endurance. This one has more application for choke holds and immobilization. One would usually use a given mode of resistance like a 3 inch bar sold by Black Iron for a given time like 60 seconds. For choke holds one can use cross-over pulleys, duplicate a given choke while holding isometrically the handles in the given choke position.

Here is a sample 3 days a week grip training workout for Japanese jiu-jitsu.

Monday

A-1 Clubbell Radial flexion 3 x 8-12, 3010 tempo, rest 75 seconds
A-2 Clubbell Ulnar flexion 3 x 8-12, 3010 tempo, rest 75 seconds
B-1 Hunch pinch drill 3 x 4-6, 1018 tempo, rest 75 seconds
B-1 Block pinch drill 3 x 4-6, 1018 tempo, rest 75 seconds

Wednesday

A-1 Rope Pronation on versatile pulley 3 x 8-12, 3010 tempo, rest 75 seconds
A-2 Rope Supination on versatile pulley 3 x 8-12, 3010 tempo, rest 75 seconds
B-1 3 inch thick bar holds 3 x 60 seconds, rest 2 minutes

Friday

A-1 Hammer Strength Gripping machine 4 x 6-8, 3012 tempo, rest 90 seconds
A-2 Decline EZ bar close grip wrist extensions 4 x 8-10, 2010 tempo, rest 90 seconds
B-1 3 inch thick bar holds 3 x 60 seconds, rest 2 minutes