14-Day Grip Training Program

Start Here

Choose the right resistance, understand your baseline, and begin Day 1 with clear expectations.

14-Day Grip Training Program
STEP 1

Choose Your Starting Resistance

Choose a resistance you can control for 10 quality reps.

Start lighter if you’re unsure.

10
quality
reps
last 2 challenging & steady

Too easy?

20+ clean reps → increase resistance.

Too hard?

Fewer than 10 clean reps → decrease resistance.

Keep it fixed

Use the same resistance for all 14 days.

STEP 2

Complete Your Baseline Tests

Day 1 starts with two quick baseline tests to record your starting point before training.

Basic Squeeze Test
Record your max clean reps.
Timed Hold Test
Record your max steady hold time.
Retest: repeat both tests on Day 12.
Ready to set your starting level? Start Day 1
Program path

Your 14-Day Training Plan

Build consistency before intensity. Follow the plan in order with training, recovery, rest, and progress checks already planned for you.

Safety: Stop for sharp pain, numbness, or radiating pain.
Ready to begin

Start Day 1 with your baseline test, then continue into your first guided session.

Start Day 1