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There
are several basic principles of the KTA program. Here they are in no particular order below: 1. Severe Negatives Severe Negatives are performed by forcing a gripper shut by pushing it against your leg or using your other hand to force close the gripper as far as possible. ne then resists the opening of the gripper until the gripper either opens the hand or for a certain length of time. !. "ynamic Thumb Strength. "ynamic thumb strength is #$%T%#A& for the big crushes. 'oe Kinney used a homemade Titan(s type machine. At first) % thought it was static thumb strength) but in reality it(s the thumb moving forward to counteract the pulling in with the fingers. Any bac*wards slip in the thumb and you lose leverage. So) % believe it can become a +limiting factor+ in the really big crushes if you ignore it or not give it as much credit as it should get for a big time crush. ,. -eyond the $ange. /hat is -eyond the $ange0 -eyond the range is wor*ing the range of closing a gripper beyond the normal distance for when handles on the gripper touch together. That is) your hand closes up tighter than the normal gripper close. This can also be performed on a machine such as the 1"A 2ripantor. 3. 4ind54uscle6Hand connection 7overcrushes) -eyond the $ange8. 9ou 4:ST focus on absolute control and power when doing these. ;. High <olume) High &oad A normal grip routine would consist of a few sets of a few e=ercises done 15, times per wee*. High volume as defined in the KTA program is anywhere from ;51> times a more +normal+ grip routine. High load means most of the reps performed using a load higher than your goal. ?. Add weight or reps every wor*out 7progression8 1rogression is necessary in any training program. 2rip training is no different. %n fact) with the grippers it becomes a bit more difficult because the load is fi=ed for a particular gripper. 9ou cannot @ust +add weight+ to a gripper li*e you can a barbell.
A. "edication 5 %f you aren(t going to be dedicated to this program for the first whole cycle) don(t even begin. "edication means you do not miss a wor*out. 9ou don(t deviate from the plan. 9ou don(t ma*e e=cuses for not training. /ithout dedication) this program will not wor* nor will any other program. B. "etermination. 9ou 4:ST be determined. "o N T go thru the motions when doing this program. ATTA#K your reps li*e your life depended on it. 9ou must reach that level of mental toughness. 9ou must destroy the gripper.... C. "iscipline. 4issing wor*outs is N T acceptable) period. 9ou must have the discipline to perform this program from start to end. /ithout A) B) and C N program will wor*. %f you don(t have all , you will be wasting your time with this program. %t is definitely not for the faint hearted or those with a wea* mind.
The Conditions
1. 9ou must do only what(s in the program. 1erforming other grip e=ercises in addition to this program is not advised. %f you do) all bets are off on the results. %n addition) performing grip feats such as bending steel becomes very dangerous due to the highly fatigued state one will be in with this program. !. 9ou must be willing to do a program that most would thin* would be craDy 7they thin* Kinney is craDy too or don(t even believe him8. ,. 9ou must be willing to accept that you will N T be at +full strength+ all the time before the start of a wor*out. 9ou 4:ST get over this psychological barrier. 3. 9ou must have the ne=t gripper up. That is) if you want to close the ,) you need a 3 or an Elite. ;. 9ou must follow the program to the letter. ?. 9ou must be willing to deface a gripper one level under the one you can close. A. 9ou must have a high pain tolerance and dedication and discipline to follow the program. B. %f you are are someone who needs plastic covers on your grippers) then this program is not for you. C. 9ou must remove all psychological barriers to +what(s normal+. 1>. 9ou must be willing to wor* grip ? days a wee*) two wor*outs a day 7don(t worry they are short8.
i. The current status of gripper fabrication) Fuality control and distribution means a gripster is training under the worst possible conditions. Specifically) you start out at your wea*est level and the gripper is at its strongest level. 9ou gradually get stronger as the gripper gets wea*er. -ut) what has actually been accomplished0 Try this analogy. 9ou start out training to sFuat ;>>. 9ou can(t actually sFuat ;>> when you start. So you load the bar to ;>> and train by failing. 9es) you unFuestionably get stronger. -ut you also have special plates that melt over time. As you get stronger the weight melts and gets lighter. -ut the labels don(t change. Eventually you are sFuatting a bar that is labeled ;>> pounds. -ut) what are you really doing0 So what does this mean to you0 /hat it means is that all grippers are not created eFual and it(s hit or miss when comparing grippers or purchasing grippers that are +mar*ed+ at the same level. The mar*ings mean nothing when comparing grippers of the same mar*ing. There is also overlap between levels of grippers. The *ey in this information and The KTA 1rogram is that you must find a gripper HA$"E$ than your goal gripper regardless of the mar*ings that might state otherwise. Also remember there is variation in the "9NA4%#S of the closure as well. Some springs may be harder during the sweep in to closure compared to other grippers. /e(ll end this section by presenting actual 1"A test data from $ichard Sorin(s grippers. $ichard was the first #aptain of #rush.
Gripper Technique
Ior ma=imum results with the grippers) you must find your own particular sweet spot in your hand. This ta*es time) patience) and practice. However) there are a few basics that apply to everyone to ma=imiDe your leverage to close that big gripper. &et(s start with the gripper itself. 9ou should place the gripper in your hand such that the dogleg side is against your thumb pad. How do you *now what side of the gripper had the dogleg0 /ell) here(s two pictures to show you. Iirst the side without the dogleg in figure 1.
%n this picture 7figure 18) you can see how smoothly the spring is curved going into the handle. Now) here(s the other side picture.
Gripper Technique
Iigure ! 5 2ripper side showing the dogleg going into handle on the right
Note how straight the spring goes into the handle on the right side in Iigure 1 compared to Iigure !. 9ou(ve found the dogleg. This handle should be placed into your thumb when placing the gripper. This ma*es the gripper easier to close than if you put the dogleg side on your finger tips. The ne=t tip is creating a thumb base. 9ou should thrust your thumb forward at the start of the close.
Note in figure , how the thumb is not thrust forward and the gripper handle is bac* far into the hand. The leverage is poor in this position.
Gripper Technique
%n figure 3) the thumb is now forward as it should be. Although) this starting position is still not the best due to the position of the handle. Ne=t) let(s tal* about handle positioning.
%n figure ;) the improper handle position on the thumb side is again shown. The handle is too far bac*. The handle needs to go forward and bac* into the palm of the hand further. %n figure ?) this shows a much more solid starting position. The bac* gripper handle is further towards the fingers and deeper into the palm and the thumb is forward.
Gripper Technique
Ne=t) let(s tal* about the height of the gripper in your hand. Iigure A is a picture where
the gripper is too high. How can you tell0 Note the position of the pin*y. %t(s basically fully on the gripper handle. Ior ma=imum leverage) you should start the gripper close such that appro=imately half of your pin*y is off the end of the gripper. Iigure , shows a decent start position as far as the pin*y position although it could be a touch lower.
Gripper Technique
Here(s a picture of a close showing the proper placement of the pin*y on the gripper for ma=imum leverage.
Iigure B 5 #lose Showing 1in*y in the 1roper 1osition for 4a=imum &everage
To set the gripper) you use your opposite hand and can +pinch+ the gripper handles together until you can get proper finger position as demonstrated below in figure C. An e=ample of proper techniFue can be viewed in the video clip below.
Here(s a video clip showing the +set+ of a gripper. #lic* the 1lay -utton to <iew 7$ight Arrow8
Here(s a video clip of me closing a vintage -eef -uilder 4aster 2ripper 7they had J! stamped on them8. Note the set with the opposite hand. Note the gripper positioning in the hands and the height 7pin*y location8 in the hands. #lic* the 1lay -utton to <iew 7$ight Arrow8
The dogleg side of the spring should be against your palm 9our thumb should be thrust forward at the start The gripper handle on the thumb side should be pushed into your palm and forward towards your fingers as far as possible. 9our pin*y should start in a half5on half off position and end up there as well for ma=imum leverage. :se your other hand to help attain the proper set.
Again) you must practice the set and also find your particular sweet spot in your hand. /e(ll leave this section with an %ron4ind J, close by #aptain of #rush Steve /einer.
# # Steve /einer 4ashing an %ron4ind J, 2ripper. #lic* the 1lay -utton to <iew
The Overcrush
The Overcrush The overcrush is a single repetition where you want to totally crush the metal handles together with so much force you can feel your hand bones. The overcrush is a single rep where there is a -%2 force spi*e when the handles first touch. The overcrush is a single rep with pure concentration of hand and muscle. The overcrush is not a hold. %n fact) if you are barely touching the handles) push them bac* in again for metal on metal.
An overcrush of super high force of ,53 seconds is better than an overcrush of A seconds where the handles are @ust +together+. After doing overcrushes with a 7-eyond the $ange8 -T$ gripper for awhile) you will feel li*e you are +stopping short+ when you feel the handles slam together with a normal gripper.
Here(s a video clip of an overcrush with a beyond the range gripper. #lic* the 1lay -utton to <iew 7$ight Arrow8
The Strap Hold +Set+ The 1"A 2ripster is being used for the strap hold.
Here(s a video clip of a strap hold. #lic* the 1lay -utton to <iew 7$ight Arrow8
Here is a typical clamp that can be purchased at your local hardware store.
n the test day) warmup as as normal) and try to close the gripper you want to close for 15! singles. Then proceed to doing the same wor*outs -:T trying to significantly surpass last wee*s total volume 7for e=ample) ?> this wee*) go for B> ne=t8. "on(t e=pect to see miracles in only a wee* with +the test+. However) you @ust might be surprised. %t will also be better if you have some sort of normal wor*out 7sFuats) or whatever8 scheduled before you do it. 2et your core body temperature up and a sweat going.
1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush "ynamic Thumb ;=1 *onday 2rippers 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush "ynamic Thumb ;=1 Tuesday 2rippers 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush "ynamic Thumb ;=1 #ednesday 2rippers 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative
1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush "ynamic Thumb A=1 Thursday 2rippers 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush 1=J, Smooth out negative 1=J1 vercrush "ynamic Thumb A=1 +riday $est "ay Overvie, Total <olume for /ee*: 33 singles. Target was 3>5;> singles. /ee* ! Target is A>5B> singles. 9ou merely add more volume each day to increase to the target. To hit this mar*) you need 1!51, singles per wor*out. /ee* , Target is C>51>> singles. To hit this mar*) you need 1;51? singles per wor*out.
1KJ, Saturday 2rippers 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush "ynamic Thumb ;=1 Sunday 2rippers 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush "ynamic Thumb ;=1 *onday 2rippers 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush "ynamic Thumb ;=1 Tuesday 2rippers 1=J3 Smooth out negative
1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush "ynamic Thumb ;=1 #ednesday 2rippers 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush "ynamic Thumb A=1 Thursday 2rippers 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush 1=J3 Smooth out negative 1=J! vercrush "ynamic Thumb A=1 +riday
$est "ay Overvie, Total <olume for /ee*: 33 singles. Target was 3>5;> singles. /ee* ! Target is A>5B> singles. 9ou merely add more volume each day to increase to the target. To hit this mar*) you need 1!51, singles per wor*out. /ee* , Target is C>51>> singles. To hit this mar*) you need 1;51? singles per wor*out.
Phase %& #ee$ *) now in wee* two we want to use the cut grippers for overcrushes 7beyond the range8. See the ne=t page for a description of the beyond the range gripper. The overcrushes should be in the A51> sec range. %f the handles don(t Fuite touch the full time) force it in to shut) if it comes apart a hair) force it in again...continue to do so if necessary the full time. Again) 4AK I $#E with the beyond the range gripper is a must. <olume for wee* two should be M!> singles to M,> 7whatever you can handle8 from wee* 1. <olume should be up around A>5B> singles.
% can close the J,) so % use a cut J! for overcrushes. However) % really need a beef builder master cut) but don(t have one. So use that as your guideline for which one to use. %f you can close a ! for reps) % would use a cut J! for overcrushes beyond the range.
1hase ! is much li*e 1hase 1 with two e=ceptions. /e now do not do smooth outs with the gripper above what you are trying to close. /e do ; second Negative #rushes instead. /hat is a Negative #rush 7N#80 See the ne=t page to find out. /e will in@ect Strap Holds 735A seconds8. Always try and increase the weight you are using for Strap Holds. 4icroload if you have to. /e start at lower volume again 5 target ;>5?> singles in the wee*. %nstead of alternating the negatives with @ust overcrushes) you alternate with strap holds AN" overcrushes. "ynamic thumb is still included. 9ou can do one or two wor*outs to split the volume. 9our choice. There is also a new option. Strapholds with a cut gripper. 9ou can do your strapholds that way if you have the right cut gripper. Also) if you are close to your goal gripper) during your warmups do an attempt at your goal gripper as your last warmup. Same cycle. ? days on) 1 day off.
set. #$:SH #$:SH #$:SH...I #:S I #:S I #:S. Iorget about the opening. #$:SH it. The difference in how affective the negative will be is li*e night and day.
1=J, Negative #rush 1=J1 vercrush "ynamic Thumb ;=1 *onday 2rippers 1=J, Negative #rush 1=J1 vercrush 1=J, Negative #rush 1=J1 Strap hold 7;5A seconds8 1=J, Negative #rush 1=J1 vercrush "ynamic Thumb ;=1 Tuesday 2rippers 1=J, Negative #rush 1=J1 vercrush 1=J, Negative #rush 1=J1 Strap hold 7;5A seconds8 1=J, Negative #rush 1=J1 vercrush 1=J, Negative #rush 1=J1 Strap hold 7;5A seconds8 "ynamic Thumb ;=1 #ednesday 2rippers 1=J, Negative #rush 1=J1 vercrush 1=J, Negative #rush 1=J1 Strap hold 7;5A seconds8 1=J, Negative #rush 1=J1 vercrush 1=J, Negative #rush
1=J1 Strap hold 7;5A seconds8 "ynamic Thumb A=1 Thursday 2rippers 1=J, Negative #rush 1=J1 vercrush 1=J, Negative #rush 1=J1 Strap hold 7;5A seconds8 1=J, Negative #rush 1=J1 vercrush 1=J, Negative #rush 1=J1 Strap hold 7;5A seconds8 1=J, Negative #rush 1=J1 vercrush "ynamic Thumb A=1 +riday $est "ay Overvie, Total <olume for /ee*: 33 singles. Target was 3>5;> singles. /ee* ! Target is A>5B> singles. 9ou merely add more volume each day to increase to the target. To hit this mar*) you need 1!51, singles per wor*out. /ee* , Target is the same as /ee* !.
;=1 *onday 2rippers 1=J3 Negative #rush 1=J! vercrush 1=J3 Negative #rush 1=J! Strap hold 7;5A seconds8 1=J3 Negative #rush 1=J! vercrush "ynamic Thumb ;=1 Tuesday 2rippers 1=J3 Negative #rush 1=J! vercrush 1=J3 Negative #rush 1=J! Strap hold 7;5A seconds8 1=J3 Negative #rush 1=J! vercrush 1=J3 Negative #rush 1=J! Strap hold 7;5A seconds8 "ynamic Thumb ;=1 #ednesday 2rippers 1=J3 Negative #rush 1=J! vercrush 1=J3 Negative #rush 1=J! Strap hold 7;5A seconds8 1=J3 Negative #rush 1=J! vercrush 1=J3 Negative #rush 1=J! Strap hold 7;5A seconds8 "ynamic Thumb A=1
Thursday 2rippers 1=J3 Negative #rush 1=J! vercrush 1=J3 Negative #rush 1=J! Strap hold 7;5A seconds8 1=J3 Negative #rush 1=J! vercrush 1=J3 Negative #rush 1=J! Strap hold 7;5A seconds8 1=J3 Negative #rush 1=J! vercrush "ynamic Thumb A=1 +riday $est "ay Overvie, Total <olume for /ee*: 33 singles. Target was 3>5;> singles. /ee* ! Target is A>5B> singles. 9ou merely add more volume each day to increase to the target. To hit this mar*) you need 1!51, singles per wor*out. /ee* , Target is the same as /ee* !.
Phase -& #ee$ %ncrease the volume from /ee* 1 doing the same wor*out for wee* !. Same cycle. ? days on) 1 day off.
Ior wee* ,) *eep the volume the same and add an e=tra day of rest somewhere in the wee*. Also) the negative crushes 7N#(s8 you @ust need to maintain which means 15! per wor*out. Iocus on your goal gripper. So alternate goal gripper with the strap holds and overcrushes. ne wor*out per day only. Iocus on adding weight to the strap holds. /hen you do your goal gripper) force it in with your other hand a couple times to ma*e it touch 7that is) %I you miss it8.
1=J! 1=J! 1=J! 1=J! 1=J, Negative #rush 1=J, Negative #rush 1= Straphold 1= vercrush 1= Straphold 1= vercrush 7do this overcrush for 1; seconds and even if the gripper handles separate during this time) *eep going until the time is reached8 "ynamic Thumb ;=1 Tuesday $est #ednesday 2rippers 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J, Negative #rush 1=J, Negative #rush 1= Straphold 1= vercrush 1= Straphold 1= vercrush 7do this overcrush for 1; seconds and even if the gripper handles separate during this time) *eep going until the time is reached8
"ynamic Thumb ;=1 Thursday $est +riday 2rippers 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J! 1=J, Negative #rush 1=J, Negative #rush 1= Straphold 1= vercrush 1= Straphold 1= vercrush 7do this overcrush for 1; seconds and even if the gripper handles separate during this time) *eep going until the time is reached8 "ynamic Thumb ;=1 Saturday $est $epeat the alternating of wor*out6rest day for the ne=t wee* as well.
The wor*outs in 1hase , are now performed every other day. /ee* 1 and /ee* ! of 1hase , are identical so merely repeat this wor*out for /ee* !. 1=Trainer 1=J1 1KJ1 1=J! Saturday 2rippers 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J3 Negative #rush 1=J3 Negative #rush 1= Straphold 1= vercrush 1= Straphold 1= vercrush 7do this overcrush for 1; seconds and even if the gripper handles separate during this time) *eep going until the time is reached8 "ynamic Thumb ;=1 Sunday $est *onday 2rippers 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J,
1=J, 1=J3 Negative #rush 1=J3 Negative #rush 1= Straphold 1= vercrush 1= Straphold 1= vercrush 7do this overcrush for 1; seconds and even if the gripper handles separate during this time) *eep going until the time is reached8 "ynamic Thumb ;=1 Tuesday $est #ednesday 2rippers 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J3 Negative #rush 1=J3 Negative #rush 1= Straphold 1= vercrush 1= Straphold 1= vercrush 7do this overcrush for 1; seconds and even if the gripper handles separate during this time) *eep going until the time is reached8 "ynamic Thumb ;=1 Thursday
$est +riday 2rippers 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J, 1=J3 Negative #rush 1=J3 Negative #rush 1= Straphold 1= vercrush 1= Straphold 1= vercrush 7do this overcrush for 1; seconds and even if the gripper handles separate during this time) *eep going until the time is reached8 "ynamic Thumb ;=1 Saturday $est $epeat the alternating of wor*out6rest day for the ne=t wee* as well.
Conclusion
#ongratulations. %f you made through the KTA program) you will have significantly increased your crushing strength. 9ou can continue with this program 7after ta*ing another bac* down wee* with at &EAST two days rest8 or you can ta*e what information you have gathered and twea* the KTA program based on your individual
needs and what(s best for you. Ior e=ample) Heath Se=ton) who has come within a whisper of closing an %ron4ind J3 gripper went bac* in 1hase ! with a few twists. However) remember to always try and add load and or volume every wor*out. "on(t lose trac* of the +planning+ involved with increasing load or volume. %t(s easy to get lost in your wor*outs and they become nothing more but a repeat of the last one without trying to significantly get stronger. 2ood luc*.
Glossary
Beyond The .an"e ( #losing a gripper beyond the normal close range so the hand close tighter. This is usually done by shaving the inside of a gripper or grip machine handle. COC ( #ertified #aptain of #rush. A person who has been officially witnessed closing an %ron4ind J, gripper. Close ( The last inch of to closure of a gripper. Do"le" ( The slight straightening of the curve of the torsion spring into the handle of a gripper. Dyna ic Thu ! Stren"th ( Thumb strength where the thumb is moving 5 in a forward direction towards the fingers. Gripster ( 1iedmont "esign(s straphold device. 3oe 4inney ( The first and only man to close %ron4ind(s J3 gripper. 3ohn Broo$5ield ( A grip strength legend and one of the strongest gripmasters of all time. Ne"ative Crush ( Iorcing shut a big gripper with the assistance of the opposite hand or a leg and instead of @ust resisting the gripper when it opens one tries to actually close the gripper. Overcrush ( The closing of a gripper with e=treme force and holding this force when the handles meet so it seems you actually can feel the bones in your hand. .ichard Sorin ( A grip strength legend and one of the strongest gripmasters of all time. The first official #aptain of #rush. Set ( The use of the opposite hand to position the gripper to find the sweet spot in the
hand for ma=imum closure leverage. Severe Ne"ative ( Iorcing shut a big gripper with the assistance of the opposite hand or a leg and resisting the opening all the way until the gripper finally +wins+. S ooth Out Ne"ative ( Iorcing shut a big gripper with the assistance of the opposite hand or a leg and smoothly letting the gripper out. S,eep ( The part of the gripper closure from the set to appro=imately one inch of closure. Straphold ( :sing a gripper as a pair of pliers on a thin piece of material and attaching a weight to the other end of the material. :sed to wor* the last bit of the close. T& 6%& 6-& 61& 62 ( The torsion grippers offered by %ron4ind Enterprises.