Just choke the foo!!

No, I'm not talking about choking anyone out in Brazilian Jiu Jitsu class nor am I talking about domestic violence so put down the phone.  I'm actually talking about a form of partial range of motion training using grippers where you apply a hose clamp to the handles of the gripper in order to set them at a certain width.  This way you can train that specific range of motion without using a lot of energy getting the gripper "set" to that point.  In the past I've read a lot about the benefits of choker training and have done quite a bit of it myself (both in BJJ class and with grippers) and I've always talked about how effective they've been for me.  Over the last few days however, I've been thinking about it and started wondering just how effective and if at all it's actually been.  When I've done choker work in the past I always had good gains in strength but how much of that, if any was due to working with grippers choked and how much was due to just plain getting stronger using the other ranges of motion as well?  You see, I generally use chokers, MMS, CCS, max singles and explosive singles in my training depending on what the purpose for the particular workout is so it's hard to actually attribute strength gains to any one particular training style.  Well, over the next month I plan on putting choker work to the test, literally by doing nothing but choked training...with the exception of my warm-ups which will be MMS.  This way I'll be able to definitively determine how effective working grippers in a choker is...for me and to then see how much carry over it has to MMS closes.  I'll continue to do heavy singles, explosive singles and explosive triples but all will be performed in a choker set at different widths.

Here's a picture of Rich 3.5 choked down to 11/16":

Why is this called "Rich 3.5"?  Well, because it was loaned to me by my friend Rich so this is how I'll differentiate this particular 3.5 from my own.  Rich 3.5 measures 183 lbs. on the rgc which is 9 lbs. harder than mine so I'm hoping that working with this (in a choker of course)  will help me to get ready for the HOSS 3.5 certification from Benders Battlefield. 

Here's a choker workout I did the other day.

11/22/11

I'm going to start using Rich 3.5 (183 lbs.) in a choker to get prepared for HOSS 3.5 cert by the end of this year.  HOSS certs utilize a 1" block set and the HOSS 3.5 gripper measures 174 lbs. on the rgc so I'm hoping that being able to work up to closing Rich 3.5 with the choker set at or close to 1" will have me ready to close the HOSS 3.5 with a 1" block set.  Once I can close it set at a particular distance for 5 straight singles I'll open it up about 1/16" and work with that until I can close it there as well, then open it up again.  I'll also be using other choked grippers:  Big Nasty, my #3, #2.5 and possibly even my #2 for active recovery work.

Warm-up

Trainer x20

#1.5x10

#2x10

Rich 3.5 (choked to 3/4")

5x1-no closes either hand

Rich 3.5 (choked to 5/8")

5x1-all closes righty and very close lefty.  I'll now open it up to 11/16" for the next workout with this gripper.