Iron Grip Challenge - 6 Weeks
Strength isn’t just in your hands — it starts in your mind.
Who This Program Is For?
Grapplers in judo, BJJ, wrestling, sambo, or MMA who need real grip strength that holds up under fatigue. If your hands give out before your lungs, this plan is for you.
Built for live rounds — every carry, hang, and pull reflects what actually happens on the mat.
Perfect for anyone with limited equipment but high intent.
What You’re Really Training
Grip isn’t just a physical skill — it’s a symbol of how you commit to something and hold on when it gets tough.
Each week, you’ll build serious grip power through focused training — from foundational exercises to advanced drills. Alongside this, you’ll develop your mindset: goal-setting, consistency, and staying strong under pressure.
You’ll not only hold on longer — you’ll show up stronger.
What You’ll Need:
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Pull-up bar, tree branch, or judo ropes
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Dumbbells or kettlebells or some kind of weights you can hold onto
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Weight plates
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Towel, gi top, or heavy rope
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Resistance bands, rice bucket, grip rings
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Optional: heavy objects like a hammer
Connect with a supportive online community of athletes. Share progress, post training clips, and encourage each other through the grind.
At the end, we’ll recognise standout performers with cash prizes:
🥇 1st place – £1000
🥈 2nd place – £250
🥉 3rd place – free entry to our next challenge
Weekly Training Flow:
Each week consists of 3 sessions: Strength Day, Volume Day, Challenge Day.
The focus of each week evolves as follows:
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Week 1 – Foundation: Baseline strength, activation, technique
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Week 2 – Load & Form: Adding weight, refining position & posture
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Week 3 – Volume & Fatigue: Increasing sets, reps, and grip capacity
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Week 4 – Dynamic Grip Power: Explosive control, eccentric loading
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Week 5 – Functional Specificity: Towel, gi, rope, and mixed-grip integration
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Week 6 – Testing & Domination: Final push, performance benchmarking
No medals required — just mindset.
You belong here. You grow here.
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