Captains of Crush – Grip Training Program

  • Light Plastic Warm-up Gripper 1 set of 25 reps each hand.
  • Warm-up Gripper # 0.5 Captains of Crush 2 sets of 10 reps each hand.
  • Working Gripper # 1 Captains of Crush 4 sets of 3 to 5 reps each hand.
  • Goal Gripper # 1.5 Captains of Crush 3 sets of 1 or more reps each hand.

Once you are able to close your Working Gripper at least 5 times per set for 2 to 3 sets you should be able to close your Goal Gripper.

Some attempt their Goal Gripper weekly others less often.

Approximate Weights per Gripper:
Trainer = 100 lb
No. 0.5 = 120 lb
No. 1 = 140 lb
No. 1.5 = 167.5 lb
No. 2 = 195 lb
No. 2.5 = 237.5 lb
No. 3 = 280 lb
No. 3.5 = 322.5 lb
No. 4 = 365 lb

Regards,
Jared Blake

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