The Basic Principles

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 NT 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 NT 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 NT 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.
All Grippers Are Not Created Equal!
All grippers are not created eFual. Hand grippers are cheap hardware. That(s
why they only cost appro=imately !> dollars. ne should not e=pect cheap
hardware to be accurate. Especially when you are dealing with torsion springs.
Torsion springs are not made to deflect over a great range of motion. %n the
application of the hand gripper) the springs " deflect over a significant range
of motion. %f you as* any *nowledgeable mechanical engineer who wor*s with
springs) they will tell you that with this application the springs will wea*en and
then eFualiDe in strength after enough use. /hat does this mean0 This means
the hand gripper will get wea*er in strength and then level off. 1iedmont
"esign did a lot of research on torsion spring hand grippers to determine if they
could be accurately measured.
Here are some of the results of 1"A(s research:
a. The labels T and 153 were always arbitrary and undocumented labels not
ratings.
b. The gripper tensions have changed over the years to ma*e them easier) but
the labels were never changed.
c. All grippers to date) even with the same rating from the original spring
manufacturer) or with the same rating from the gripper supplier) have significant
differences in:
5 torFue 7closure pressure for labeled grippers varies plus or minus more than
originally thought8
5 included angle 7the angle between the handles varies from !B to ,A degrees8
5 the s*ew 7the angle the handles shoot out sideways from the spring coil8. GNote
we have @ust realiDed a way to measure that angle.H
e. /e are using the torsion spring in a manner outside of its design parameters)
beyond the intended range of motion) thus inducing early fatigue.
f. Iatiguing (seasons( a gripper 7it gets softer based on the number of times it is
fully closed8.
g. Spring engineers told us that !;5;> cycles 7closures8 should season a gripper
fully and the closure pressure should level off. Testing to date indicates that ;>5
1>> cycles are reFuired to season a gripper.
h. Holding a gripper fully closed 7as in a vice8 for any length of time has no effect
on seasoning.
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.
The 1"A SS 1ress :sed to Test the 2rippers
1age 1 of ! 5 The $esults of $ichard Sorin(s 2ripper Testing
1age ! of ! 5 The $esults of $ichard Sorin(s 2ripper Testing
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.
Iigure 15 2ripper side with no dogleg into handle on the right
%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.
Iigure , 5 %mproper Start 1osition
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

Iigure 3 5 -etter Thumb -ase for Start
%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.
Iigure ; 5 %mproper Handle 1osition on the Thumb Side
%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

Iigure ? 5 -etter Start 1osition on the Thumb Side
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.
Iigure A 5 #lose Showing 1in*y Iully on the End of the 2ripper
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.
Iigure C 5 -eginning of the set with the opposite hand
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
1utting it all together you have:
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 e=emplifies near perfect techniFue.
## 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
The Strap Hold
Strap holds were invented by 'ohn -roo*field. 9ou ta*e a thin piece of material li*e a
shoelace or a tow strap and clamp down on the end of the strap using the gripper li*e a
pair of pliers. The strap used is normally as thin as possible. 9ou hang weight on the
other end of the strap and this provides a way to increase the resistance. Typically if
you are wor*ing on a particular gripper) you should use the closest gripper to your goal
gripper for strap holds 7e.g.) a J! if your goal is a J,8. Here(s a picture of a strap hold
+set+ @ust prior to performing the strap hold and a picture in the final strap hold position.
The Strap Hold +Set+
The 1"A 2ripster is being used for the strap hold.
Iinal Strap Hold 1osition

Here(s a video clip of a strap hold. #lic* the 1lay -utton to <iew 7$ight Arrow8
Dynaic Thu! Stren"th
The thumb base when using the grippers is EKT$E4E&9 important. The stronger your
thumb) the better the base for the handles and the less li*ely you are to lose leverage
due to the handle moving bac*wards when closing a gripper. -uilding the thumbs
doesn(t ta*e e=pensive eFuipment. These clamps can be pic*ed up at most hardware
stores for under L,.>>. Simply clamp it on a table and use either one or two thumbs on
top and the inde= finger on the bottom and sFueeDe.
Here is a single thumb close attempt.
Here is a two5thumb single attempt.
Here is a typical clamp that can be purchased at your local hardware store.
#ee$ %& Phase %
This phase is comprised of negatives with a higher gripper than you want to
close alternated with overcrushes with a gripper you can close and overcrush.
The negatives are NT severe negatives. They are +smooth out+ negatives.
Try and cheat shut the gripper as far as you can 7don(t worry about how far)
@ust as far as you can8. Then try to smoothly let it out. "on(t try and fight it the
whole way. 'ust ma*e it a smooth let out. Ior a smooth out negative you
push the deflection as far as possible. Try and catch the force by using ma=
force when you start to let it out and then smoothly let it out. This should ta*e
!5, seconds on the let out. S4TH as possible. %t(s not a hold. %t(s not a
fight till you drop negative. %f your time is ;51> seconds you are doing a hold
or severe negative.
The overcrushes...you 4:ST I#:S and try to mash the steel handles
together. 9our force needs to be high at the initial close. Slam it shut. ;5A
seconds. %f you feel your force go down in the ;5A seconds) stop that single.
The first wee*(s target singles is 3>5;> singles. 9ou alternate the negatives
with overcrushes 7#8. So) that would be !>5!; overcrushes and !>5!;
negatives combined to give you 3>5;> singles for the wee*.
Ior "ynamic thumb) you can use a Titan(s Telegraph or buy one of the
clamps shown earlier. Try and ma*e it harder each time. 9ou can do this by
closing with two thumbs and trying to hold with one) holds for longer times)
etc. %f you have a Titan(s Telegraph) try to increase the weight E<E$9
wor*out.
9ou can brea* up the wor* per day into two wor*outs if you desire otherwise
the volume can become difficult in one wor*out.
ne other note. %f you have to struggle to get your singles) for e=ample) can(t
even wrap your hand on the gripper for the negative) you are pushing too far
in one wor*out. /hen doing the +sets+ of singles) you should be able to
pound out double the amount appro=imately 7which is why you do the second
wor*out in the first place8. The idea is NT to burn yourself in these
wor*outs. 9ou should have repetitions in the tan* when you are finished.
The wor*outs are spaced morning or mid5day and then late afternoon or at
night if you perform two wor*outs.
The wee* cycle is si= days of wor*outs) then one day rest.
The test day leads into wee* ! of 1hase 1.
n the test day) warmup as as normal) and try to close the gripper you want
to close for 15! singles. Then proceed to doing the same wor*outs -:T trying
to significantly surpass last wee*s total volume 7for e=ample) ?> this wee*) go
for B> ne=t8. "on(t e=pect to see miracles in only a wee* with +the test+.
However) you @ust might be surprised.
%t will also be better if you have some sort of normal wor*out 7sFuats) or
whatever8 scheduled before you do it. 2et your core body temperature up
and a sweat going.
Phase % E'aple #or$out ( )nterediate
Here(s a sample first wee* wor*out for someone going from a J1 to a
J! gripper. The sets and reps below are for one hand only so you
should repeat the wor*out for each hand.
Key: 1=J, would mean 1 single rep with the J, gripper. ;=1 would
mean ; singles.
$emember to warmup with singles only. Ior an intermediate) that
would consist of:
1=Trainer
1=J1
1KJ!
Saturday
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
Sunday
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
*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
$est "ay
Overvie,
Total <olume for /ee*: 33 singles. Target was 3>5;> singles.
/ee* ! Target is A>5B> singles. 9ou merely add more volume each
day to increase to the target. To hit this mar*) you need 1!51,
singles per wor*out.
/ee* , Target is C>51>> singles. To hit this mar*) you need 1;51?
singles per wor*out.
Phase % E'aple #or$out ( Advanced
Here(s a sample first wee* wor*out for someone going from a J! to a J, gripper. The
sets and reps below are for one hand only so you should repeat the wor*out for each
hand.
Key: 1=J3 would mean 1 single rep with the J3 gripper. ;=1 would mean ; singles.
$emember to warmup with singles only. Ior an advanced grip trainee that would
consist of:
1=Trainer
1=J1
1KJ!
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$#E with the beyond the range gripper is a
must.
<olume for wee* two should be M!> singles to M,> 7whatever you can handle8 from
wee* 1. <olume should be up around A>5B> singles.
Beyond The .an"e /BT.0
Shown in figure 1 we have a cut 7filed8 J! gripper. #ontrary to popular opinion) it will
NT severely wea*en the gripper.
% too* a file and filed the edge down on one of the handles 7only do this on one handle8.
9ou will want it so the range is such that your fingers @ust start to hit the other side of
your hand when you close the gripper.
Iigure 1 5 Iiled J! 2ripper Handle
Iigure ! 5 Top <iew of a Iiled J! 2ripper
Iigure , 5 Another <iew of the Iiled J! 2ripper Handle
% can close the J,) so % use a cut J! for overcrushes. However) % really need a beef
builder master cut) but don(t have one. So use that as your guideline for which one to
use. %f you can close a ! for reps) % would use a cut J! for overcrushes beyond the
range.
Phase %& #ee$ 1
Ior wee* ,) continue to add volume until you reach the C;51>> total singles level for the
wee*. Ne=t wee* is a bac* down wee*.
Phase %& #ee$ 2 ( Bac$ Do,n #ee$
Start by warmups to 15, attempts at your goal gripper. Then) one good smooth out
negative with the higher gripper. "ynamic thumb strength 7,5? singles8. Then) !
overcrushes with the beyond the range gripper.
Add in one e=tra day rest somewhere in the +bac* down wee*+.
Phase -& #ee$ %
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.
The Ne"ative Crush
% thin* most people who tried Kinney(s concepts did NT do the severe negatives
properly. % *now % didn(t.
The severe negative is not a +fight to hold+ from opening.
%t(s a negative crush. 74y new term for it8.
Iorget about the mindset of fighting the gripper from opening.
The mindset has to be: % am going to #&SE this gripper and the opening is merely a
side effect of you not being strong enough to close it.
9ou have to #$:SH it. The whole time. %t is NT a hold. %t should be li*e you are trying
to mash it. The force should be positive and the opening is @ust a side effect.
9ou have to concentrate on #&S%N2 it NT holding it. $epeat: %t(s a different mind
set.
#$:SH #$:SH #$:SH...I#:S I#:S I#:S.
Iorget about the opening. #$:SH it.
The difference in how affective the negative will be is li*e night and day.
Phase - E'aple #or$out ( )nterediate
Here(s a sample first wee* wor*out for someone going from a J1 to a J! gripper. The
sets and reps below are for one hand only so you should repeat the wor*out for each
hand.
Key: 1=J, would mean 1 single rep with the J, gripper. ;=1 would mean ; singles.
$emember to warmup with singles only. Ior an intermediate grip trainee that would
consist of:
1=Trainer
1=J1
1KJ!
Saturday
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
Sunday
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
*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=J1vercrush
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
$est "ay
Overvie,
Total <olume for /ee*: 33 singles. Target was 3>5;> singles.
/ee* ! Target is A>5B> singles. 9ou merely add more volume each day to increase to
the target. To hit this mar*) you need 1!51, singles per wor*out.
/ee* , Target is the same as /ee* !.
Phase - E'aple #or$out ( Advanced
Here(s a sample first wee* wor*out for someone going from a J! to a J,
gripper. The sets and reps below are for one hand only so you should repeat
the wor*out for each hand.
The smooth out negative is now replaced with the negative crush in this
phase. /e also are adding strap holds. The negative crushes are ; seconds
in length.
Key: 1=J3 would mean 1 single rep with the J3 gripper. ;=1 would mean ;
singles.
$emember to warmup with singles only. Ior an advanced grip trainee that
would consist of:
1=Trainer
1=J1
1KJ!
1KJ,
Saturday
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
Sunday
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
*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.
Phase -& #ee$ 1
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.
Phase -& #ee$ 2
The same as wee* !.
%ncrease volume by appro=imately 1>51; singles.

Phase 1& The Pea$in" Phase
1hase , is the pea*ing phase. Ior you J, closers) this is the phase where
you will wor* to be witnessed and certified. Ior others) this is the phase to
show off and display all your hard wor* that you put into the program.
The focus will be on closing your goal gripper in your wor*outs. However) we
will not forget what got us to this point and will include stapholds) N#(s) and
overcrushes. This phase is two wee*s long. Each wee*(s wor*outs are the
same and wor*outs are now performed every other day. So) the rest is
increased.
%ntermediate and Advanced wor*out e=amples are provided in the ne=t
pages. They are self5e=planatory.
Phase 1 E'aple #or$out ( )nterediate
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
Saturday
2rippers
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
Sunday
$est
*onday
2rippers
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
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
$epeat the alternating of wor*out6rest day for the ne=t wee* as well.
Phase 1 E'aple #or$out ( Advanced
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.
Dynaic 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+.
Sooth 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.