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Disclaimer & Waiver

The exercises and information contained within this book may be too difficult or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this book are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein. TERMS AND CONDITIONS 1. I am aware that Matthew DAquino, is not a medical doctor and does not qualify to determine a participants physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual. WAIVER AND RELEASE OF LIABILITY: (Read carefully before performing any exercises in this manual) I understand and acknowledge that there are risks involved in participating in any exercise program and/or any exercises contained within this manual. In consideration for being allowed to utilize the information within this manual, I agree that I will assume the risk and full responsibility for determining the need for medical clearance from a physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and/or to my family while utilizing the information in this manual and to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes of action against Matthew DAquino or their employees, or affiliates for injury, loss, death, costs or other damages to me, my family or assigns, while utilizing all information or partaking in the exercises contained within this manual. I further agree to release, indemnify Matthew DAquino from any liability whatsoever for future claims presented by my children for any injuries, losses or damages.

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Copyright 2012. All rights reserved. Matt DAquino and Beyond Grappling Fitness & Conditioning retains 100% of the rights to this material and it may not be republished, redistributed or altered in any way without the written consent of Matt DAquino from www.beyondgrappling.com

NOTICE: You Do NOT Have the Right to Reprint, Sell, Give Away or Share the Content Herein

ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the authors.

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Table of Contents:
Grip Strength Grip Changing Wet towel squeezes Newspaper scrunches Rope rotations Bucket of rice Moving rope pull ups Notes: Page 5 Page 6 Page 7 Page 8 Page 9 Page 10 Page 11 Page 12

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Grip strength
Grip strength and gripping in general is crucial to success in Judo. Grip strength will help you dominate grips, have stronger Kuzushi (breaking of opponents balance) as well as be able to finish any gi choke you have applied. Many people believe that grip strength can be defined by how strong your forearms are, but in actual fact grip strength is a combination forearm, finger and wrist strength. It is important to note the particular style of grip strength Judokas want and need. For example rock climbers have fantastic grip strength but more often than not climbers hang off rocks at a slow pace while Judo players are opening and shutting their fingers and hands at a fast pace. Many Judokas have experienced having their forearms blowing out. Once your forearms blowout you will be unable to grip resulting in either a penalty, or your opponent throwing you for Ippon. It is important to never let this happen in competition. This is what this manual will help you do. It will give you the exercises needed to do in order to strengthen your forearms, fingers and wrists to prevent them fatiguing at training, or in competition. Your forearms are made up of muscles that have a variety of different roles. Muscles in the forearm are used to rotate your wrist face up or face down, while others are used to flex and extend the wrist. You hands are made up of intrinsic and extrinsic muscles that assist in gripping while your wrist also has muscles and tendons that are used while gripping as well. All of these movement are used when gripping, grip fighting as well as entering for techniques. Each exercise in this manual targets one of the following: Finger strength Forearm strength Hand and finger speed Lactic Acid tolerance
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6 Forearm exercises to strengthen your grip

Grip Changing
1 2

Exercise Description:
Place a barbell high enough so you can pull your body slightly off the ground (pic 1). While you are off the ground begin changing your grip on the bar between under hooking and over hooking. Continue for desired time

Tips:
You can also perform this off a chin up bar.

Rep range:
5 sets of 50 repetitions
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Wet Towel Squeezes

Exercise Description:
Completely soak a hand towel with water. Using as much force as you can begin wringing out all of the water. Re-soak the towel and repeat.

Rep range: 1-5 Minutes

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Newspaper Scrunches
1 2

Exercise Description:
Open up a newspaper and lay it out on the floor. Using your fingers from one hand, scrunch up the entire page. Repeat on the next page etc.

Tips:
Time yourself and see how long it takes to scrunch up 10 pages.

Rep range:
10 pages per hand

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Rope rotations
1 2

Exercise Description:
Lay beside a rope, reach up and grasp the rope with one hand. Using all your strength pull yourself up. Lower and repeat

Tips:
If this exercise is too hard simply bring your legs closer to yourself. Use some chalk to assist in gripping the rope

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Bucket of rice
1 2

Exercise Description:
Buy a standard sized laundry bucket and fill it with rice. Place your hand inside so that the rice covers half your forearm. Begin opening and shutting your hand for desired number of repetitions. (Pic 1&2). You may also like to simply rotate your arm back and forth. (Pic 3&4)
3 4

Rep range:
50-100 repetitions

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Moving Rope pull ups

1 2

Exercise Description:
Wrap a rope around a chin up bar. Hang of the rope and keep a hold of each side. Begin pulling one of the ropes down, and then the other (as if you were trying to saw the chin up bar in half.

Tips:
Go at a nice, steady pace This may destroy your rope so cut a slit into a piece of PVC pipe and wrap that over the chin up bar.

Rep range:
5 Sets of maximum repetitions

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Notes:

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