DAY 1

Find Your Starting Level

Find your 5-Second Max, set your starting training resistance, and complete your first controlled hold session.

Follow today’s plan below and keep your work clean and controlled.

TODAY'S CHECK

Find Your 5-Second Max

1. Start with the hand gripper at around 50 lb.
2. Close the gripper and hold it for 5 seconds with each hand.
3. If you can complete the hold comfortably, increase the resistance by about 10–20 lb.
4. Rest 30–60 seconds between test attempts as you increase the resistance.
5. Continue until you find the highest resistance you can hold for a controlled 5 seconds.
6. Test both hands and record your result.

Your 5-Second Max

Your Day 1 working resistance is 40% of your 5-Second Max. Use this result as your training reference for Days 1–5.

Today’s Plan

Warm-Up

2 minutes

Working Sets

6 sets × 10-second static holds

Each hand

Resistance: 40% of your 5-Second Max

Cool Down

2 minutes

Rest Rule: Rest 40 seconds between working sets. During the 5-Second Max test, rest 30–60 seconds between attempts.
Safety Note: Keep the starting load controlled. If you feel muscle, joint, or tendon pain, stop, take a rest day, or reduce the resistance before continuing.
Done for today.
Complete today’s work with control, then continue when you’re ready.