Training plan for someone who can squeeze the Trainer (Captains of Crush Gripper) for 5 reps on each hand

General Guidelines

• Frequency: Train 3 days per week (e.g., Monday, Wednesday, Friday) to allow for recovery.
• Warm-Up: Spend 5–10 minutes warming up your hands, wrists, and forearms. Light dynamic stretching and low-resistance finger extensions (using a rubber band) are recommended.
• Rest: Allow 2–3 minutes of rest between sets for full recovery.
• Technique: Focus on controlled, full-range squeezes with proper wrist alignment. Avoid rushing through reps.
• Antagonist Work: Strengthen finger extensors (using rubber bands or extensor exercises) to maintain balance and reduce injury risk.

Weeks 1–2: Base Building & Technique Refinement

1. Trainer Gripper Reps:

• Sets: 5 sets per hand
• Reps: 5 controlled reps per set
• Focus: Full closure on each rep; if you struggle on the last rep, try slow negatives (controlled release over 10–15 seconds).

2. Isometric Holds:

• Sets: 1 set per hand
• Hold: Squeeze fully and hold for 10 seconds.

3. Extensor Training:

• Sets/Reps: 3 sets of 15–20 reps using a rubber band or extensor tool.

Notes:

• Use this phase to hone your form and build a solid foundation.