Your Iron Hands manual
is ready.
The full PHYSICAL field manual for grappler grip — six grip categories, the 11-drill warmup, three levels of sample workouts, challenges, and FAQ. Plus a 1-page training sheet you can print and take to the gym.
PDFs · OPEN IN A NEW TAB · SAVE TO YOUR PHONE OR PRINT
Three steps. Five minutes.
1 · Save the PDF
Save it to your phone or print the day pages. You will also receive a copy by email so you can pull it up from anywhere later. Look for the email from [email protected] — if you do not see it, check Promotions or Spam.
2 · Read the front of the manual
Read the first three pages today. They tell you how to fit the work around your training, how to use the Light / Medium / Heavy days, and what to do if your forearms are wrecked from rolling. Skip the read and you will overdo it.
3 · Start Day 1 tomorrow
Pick a Light, Medium, or Heavy day based on what your week looks like. Grip work goes at the end of your session — never before drilling or sparring.
Iron Hands is one piece of the chain.
Grip is the first system that fails when fatigue hits. Iron Hands fixes that piece. But your grappling also needs posterior chain strength, pulling strength, repeat power, and joint durability to hold up across hard weeks on the mat.
The PHYSICAL Grappler is the full 12-week strength and conditioning program. Same coaching philosophy. Same fit-around-the-mat structure. Built for grapplers who train hard and want a real plan.
No pressure. Finish Iron Hands first. If it works, the Grappler is the next step.
Stronger for the mat.
Healthier for life.
— Corey Beasley · PHYSICAL · Coaching since 1999
