One of the things that can help in sports just as much as in certain weight room exercises is focusing on grip strength and training the hands. Strong grip can translate to healthier elbows and shoulders, and just about every athlete can benefit from this type of isolated work. So whether you’re a basketball player looking to be stronger on the boards, a goalkeeper or wide receiver wanting to ensure better ball security, a martial arts athlete wanting to have the unbreakable grip on your opponent’s lapel/sleeve or someone who just wants to see their deadlifts or pull-ups get a little easier, adding in an exercise or two from this program at the end of your workout will go a long way.
 
What equipment you will need
A squat rack (barbell, plates, etc.)
Dumbbells
Fat grips (can be found on Amazon) (recommended, but not necessary)
Pull-up bar (recommended, but not necessary)
Resistance bands (recommended, but not necessary)
A towel or rope (recommended, but not necessary)
 
Amount of time you will need for each workout
These are not meant to be full workouts. It is a list of 12 exercises that you can add in at the end of your workout or do on an off day. No need to spend any more than 10, maybe 15 minutes on these.
 
Longevity of workout program
Each exercise has a 4-week progression in sets/reps/time.
 
Level of difficulty
Beginner. Anyone can (and should) do these!
 
Recommended use of program (in-season, off-season, etc.)
For current competitive athletes, these are a staple in my basketball, tennis and golf programs. We use them year round!
For those who work out consistently to lead a healthy lifestyle, give one or two of these exercises a shot at the end of your workout! With my athletes, we will do isolated grip strength work 2-3 times a week.
 
Liability Disclaimer
Each workout in this program is completely voluntary. These workouts are not meant to provide or replace any kind of medical treatment or advice that has been given by a physician, physical therapist, etc. Each workout and the exercises it contains are to be done at the user’s own risk. If a previous or current injury hinders the user from performing an exercise safely and without pain, consult a qualified coach or medical professional to make the proper adjustments. If at any point in time during a workout the user becomes dizzy, light-headed, etc., the workout should be stopped immediately. Wadley Strength is not liable for the use of the programs or any injuries that occur during its use. Consult a physician before beginning this program.
 
No refunds or exchanges. One-time transaction. After purchase, the user is responsible for printing and/or storing the PDF they receive in the email for future use. By purchasing this program, the user agrees to the statements above.
 
Upon purchasing this program, users will be emailed a downloadable PDF file from wadleystrength@gmail.com. If the email does not arrive in the user's inbox, users are encouraged to check the spam folder. 
 
Each program will have hyperlinks to YouTube demonstration videos, and the user is encouraged to click on the box of each exercise in order to view the hyperlinked video. 
 
Programs are to be used ONLY by the user who purchased them. Programs are not to be shared or forwarded in any regard.