Grip Strength Program

Designed for Law Enforcement Officers

This 4 Week Grip Strength Program was designed specifically for police officers.
Proper execution of this program will improve your grip strength, improve your
shooting accuracy and make your more confident in grappling/apprehension
situations. A stronger and more confident cop is a more effective cop.
Welcome
This 4 week, 3 days per week program is designed to improve grip
strength in Police Officers and other Tactical Athletes, whose grip
strength is of utmost importance for their profession.

As stated in our blog article, The Importance of Grip Strength for LEOs,
adequate grip strength is necessary for Tactical Professionals due to
needing the ability to use firearms safely and effectively, defensive
tactics, and necessary life saving skills such as dragging/pulling
(human or object), lifting, carrying, tactical medicine, etc.

This program is intended to be an ADD-ON to your normal

training program.

This is accessory work for the hands, forearms, biceps, triceps and
shoulders - all the necessary components of a solid grip.

For each exercise, find the heaviest weight you can do for the
number of sets and repetitions prescribed. This may require doing a
couple of warm up sets for each exercise in order to get to the heavy
weight before starting your programmed sets.

NOTE: Day 2 of each week of this program will include a Deadlift and
Bodyweight Pull variation - this is OPTIONAL if you are following the
Effective Fitness Program or another strength & conditioning
program that includes deadlifts and a bodyweight pull. If this is the
case, then you do not need to complete this portion of the program.

Enjoy! If you have any questions, please feel free to contact the
Effective Fitness Coaches and Physical Therapists at
coach@effective.fitness.
 WEEK 1

DAY 1 DAY 2 DAY 3

A1) Hang From Pullup Bar A1) Snatch Grip Deadlift A1) Plate Flips
(Pronated Grip) for max x 8-12 reps. Superset x 10-12 reps.
time. Superset with: with: Superset with:
A2) Finger Curls A2) Pullups x submaximal A2) Pinch Grip
x 8-10 reps. (2-3 reps shy of failure). Carry 50m.
Complete 4 sets with: Complete 3 total sets, Complete 4 sets with:
60 rest between. rest: 60-:90 seconds 60 rest between.
between sets.
B1) Farmers Walk B1) Towel Rows
x 100m. Superset with: B1) Wrist Curls x 12-15 reps.
B2) Hex Grip Hold for max x 10-12 reps, slow B2) Towel Curls
time. Complete 3 sets and controlled. x 12-15 reps.
with: 60 rest between. B2) Reverse Wrist Curls Complete 3 sets with:
x 10-12 reps. 60-:75 rest between.
C1) Single Arm Russian Complete 3 sets with:
Kettlebell Swings 60-:90 rest between. C1) Kettlebell Rotations
x 10 reps each arm, 20 x 6-8 reps each arm,
total reps. Complete C1) Pinch Grip slow and controlled.
4 sets, as heavy as Hold for max time. Complete 3 sets with
possible, with: Complete 3 sets with: minimal rest between.
30 rest between. 45-:60 rest between.
 WEEK 2

DAY 1 DAY 2 DAY 3

A1) Single Arm Hang A1) Ring Rows A1) Eccentric Chin Ups
Submaximal time each x submaximal reps x submaximal reps (2-3
arm (3-5 seconds from (1-2 reps shy of failure). reps shy of failure) with
failure) Superset with: Superset with: a 3 second lower.
A2) Wrist Circles A2) Towel Curls Superset with:
clockwise x 6-8 reps x 10-15 reps. A2) Barbell Levers
then counterclockwise Complete 4 x 5 reps each arm
x 6-8 reps. rounds with: (touch floor in front
Complete 4 sets with: 60-:90 rest between. then to back = 1 rep).
60-:90 rest between. Complete 4 sets with
B1) Finger Curls minimal to no
B1) Bottoms Up Press x 6-8 reps each arm. rest between.
x 5 reps each arm, slow Superset with:
and controlled. B2) Barbell Rollup B1) Wrist Curls
Superset with: x 6 reps. 1 rep = roll up x 8 reps each arm.
B2) Hex Grip Carry and roll down. Superset with:
20-30 yds. Complete 3 sets with: B2) Reverse Wrist Curls
Complete 3 sets with: 60-:75 rest between. x 8 reps each arm.
60 rest between. Complete 3 sets with:
60 rest between
 WEEK 3

DAY 1 DAY 2 DAY 3

A1) Suitcase Deadlift A1) 2 Way Landmine Row A1) Plate Flips
x 8 reps. Superset with: x 8 reps (each position, x 10-12 reps.
A2) Suitcase Carry do right and left) Superset with:
x 30 seconds. Do Superset with: A2) Hex Grip Carry
Deadlifts then Carry A2) Pinch Grip Hold 50m. Superset with:
both on the same side, (DB in each hand) for A3) Hex Grip Hold
then switch sides. max time. Complete 4 max time. Complete 4
Complete 4 sets per sets with: sets with:
side. Rest time will 60 rest between. 60 rest between.
be switching to the
other side. B1) Wrist Circles B1) Towel Rows
x 5 (5x clockwise, 5x x 12-15 reps.
B1) Kettlebell Rotations counterclockwise) B2) Towel Curls
x 6-8 reps each arm, Superset with: x 12-15 reps.
slow and controlled. B2) Wrist Curls Complete 3 sets with:
Right then left, then x 10-12 reps, 60-:75 rest between.
superset with: slow and controlled.
B2) Finger Curls Superset with: C1) Farmers Walk
(both hands same time) B2) Reverse Wrist Curls 200m with heaviest
x 8-10 reps. Complete 3 x 10-12 reps. weight possible
sets with: Complete 3 sets with:
60 rest between. 60-:90 rest between.
 WEEK 4

DAY 1 DAY 2 DAY 3

A1) Single Arm Hang A1) Single Arm Russian A1) Pullups x submaximal
Submaximal time each Kettlebell Swings reps (2-3 reps shy
arm (3-5 seconds from x 10 reps each arm, of failure).
failure) Superset with: 20 total reps. Complete Superset with:
A2) Kettlebell Rotations 5 sets, as heavy as A2) Hang From Bar
x 6 reps each arm. possible, with: for max time after last
Complete 3 sets with: 30 rest between. pullup. Complete
45-:60 rest between. 3 sets with:
B1) Towel Rows 60-:90 rest between.
B1) Pinch Grip Carry x 12-15 reps.
x 100m. B2) Towel Curls B1) Plate Flips
x 10 reps each side.
x 12-15 reps.
Superset with:
C1) Finger Curls Complete 4 sets with:
B2) Plate Swings
x 8-10 reps each hand. 60-:75 rest between.
x 12 reps. Complete 4
Superset with:
sets with:
C2) Wrist Curls C1) Farmers Walk
45-:60 rest between.
x 8-10 reps each arm. 200m with heaviest
Superset with: weight possible C1) Barbell Rollup
C3) Reverse Wrist Curls x 6-8 reps (1 rep = up
x 5 reps each arm. and down). Complete 3
Complete 3 sets with: sets with:
60-:90 rest between. 60 rest between.
 Thanks for Reading
Grip strength is essential to being an effective LEO. Proper grip
strength is a marker of health, safety and performance.

That is why Effective Fitness Training created this Grip Strength

program specifically for LEOs.

CLICK HERE TO SIGN UP FOR YOUR 14-DAY

FREE TRIAL TODAY AND BECOME MORE EFFECTIVE!

If you have any questions about this program or anything that

Effective Fitness Training has to offer, please shoot them over to
coach@effective.fitness.