LACORDADA TRAINING

Train Smarter.
Get Stronger.

Programs and exercises designed to build real grip and pulling strength — for climbers, gymnasts, CrossFitters, calisthenics athletes and anyone who trains differently.

Get the Hybrid Grip Trainer

3Training Levels

5+Disciplines

10+Exercises

Who Is This For?

ClimbersBuild finger strength, crimp power and open-hand endurance for every grade.

CalisthenicsDevelop the grip and pulling strength behind muscle-ups, levers and bar work.

CrossFitImprove your grip on bars, rings and kettlebells. Stop losing reps to grip fatigue.

GymnasticsTrain the grip and wrist control needed for rings, bars and pommel work.

Strength TrainingAdd grip-specific work to your program and carry more weight on every pull.

Training Programs

Choose the level that fits where you are right now. Progress through them as you get stronger.

Beginner

Foundation Grip

3x per week — 20 min

Dead Hang3 × 10 sec
Open Hand Hold3 × 8 sec
Pinch Squeeze3 × 12 reps
Wrist Rotation2 × 15 each

Rest 90 sec between sets. Focus on form, not duration.

Intermediate

Hybrid Strength

4x per week — 30 min

Max Dead Hang4 × max
Half Crimp Hold4 × 10 sec
Pinch Pull3 × 8 reps
Assisted One-Arm3 × 5 sec
Offset Pull-up3 × 5 reps

Rest 2 min between max effort sets. Log your times.

Advanced

Elite Control

5x per week — 45 min

Weighted Dead Hang5 × 12 sec
Full Crimp Max4 × max
One-Arm Dead Hang4 × 5 sec
Dynamic Pinch4 × 10 reps
Campus Moves3 × 5

Only attempt if you have 6+ months of consistent grip training.

Exercise Guide

Dead Hang
Target: Finger flexors, forearm endurance
How: Hang from the trainer with both hands, arms straight. Hold as long as possible with control.
Tip: Engage your shoulders — don't just hang passively.
Pinch Training
Target: Thumb opposition, pinch strength
How: Grip the edges using thumb and fingers in a pinch position. Hold or pulse.
Tip: Keep the wrist neutral — avoid cocking it back.
Open Hand Hold
Target: Tendons, open-hand strength
How: Grip with fingers flat and slightly bent — no full crimp. Hold statically.
Tip: Safer for tendons than full crimp. Best for long-term strength.
Offset Pull-up
Target: Unilateral pulling strength, scapular control
How: One hand grips higher than the other. Pull up and lower with control.
Tip: Great bridge toward one-arm work for all disciplines.

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Key Training Principles

Warm Up First

Never train cold. 5–10 minutes of light movement and progressive loading protects tendons and gets better results.

Rest Days Matter

Grip strength is built during recovery. Training every day without rest leads to injury, not gains. Schedule it in.

Log Your Sessions

Track hold times, reps and weight. What gets measured, gets improved. Progression is the goal — not just effort.

Listen to Your Body

Tendon pain is a warning sign, not a badge of honor. Train smart, not just hard. Back off if something feels sharp.

Training

Training Routines

Three progressive routines designed specifically for the LACORDADA Hybrid Grip Trainer. Each one combines hangboard and pegboard work — start where you are, progress when you're ready.

🟢 Routine 1 — Foundation (Beginner)

Goal: Build baseline hang endurance and pegboard coordination.
Frequency: 2–3 sessions per week, with at least 1 rest day between sessions.
Holds used: Full Hand 33mm · 2-Finger 30mm · Pegboard (2 arms)

Exercise	Hold	Sets	Duration / Reps	Rest
Dead Hang	Full Hand 33mm	4	10 sec hang / 5 sec off × 6	3 min
Dead Hang	2-Finger 30mm	3	7 sec hang / 3 sec off × 6	3 min
Pegboard Climb	Pegboard (2 arms)	3	Up + down = 1 rep · 3 reps	4 min
Elastic Band Hang	Full Hand 33mm	2	20 sec hang	2 min

Notes: Use the elastic band for assistance on pegboard if you can't complete the movement unassisted. Focus on controlled movement — no swinging.

🟡 Routine 2 — Progression (Intermediate)

Goal: Develop crimp strength, multi-finger coordination, and pegboard endurance.
Frequency: 3 sessions per week.
Holds used: Full Hand 24mm · 3-Finger 25mm · 2-Finger 30mm · Pegboard (2 arms)

Exercise	Hold	Sets	Duration / Reps	Rest
Repeaters	Full Hand 24mm	4	7 sec on / 3 sec off × 6	3 min
Repeaters	3-Finger 25mm	4	7 sec on / 3 sec off × 6	3 min
Max Hang	2-Finger 30mm	3	10 sec hang (add weight if needed)	4 min
Pegboard Climb	Pegboard (2 arms)	4	Up + down = 1 rep · 4 reps	4 min
Offset Hang	Full Hand 24mm	3	10 sec (dominant arm lower)	3 min

Notes: Repeaters are the core of hangboard training — the 7/3 protocol builds both strength and endurance. On offset hangs, one hand is lower than the other to begin loading each arm independently.

🔴 Routine 3 — Performance (Advanced)

Goal: Maximize contact strength, single-arm capacity, and full board mastery.
Frequency: 3–4 sessions per week, never on consecutive days.
Holds used: Full Hand 16mm · Full Hand 24mm · 3-Finger 25mm · 2-Finger 25mm · Pegboard (1-arm progressions)

Exercise	Hold	Sets	Duration / Reps	Rest
Max Hang	Full Hand 16mm	5	10 sec (add weight if possible)	5 min
Max Hang	2-Finger 25mm	4	10 sec	5 min
Repeaters	3-Finger 25mm	4	7 sec on / 3 sec off × 8	3 min
Assisted 1-Arm Hang	Full Hand 24mm	3 each arm	10 sec (use band for assistance)	4 min
Pegboard Traverse	Pegboard (1-arm focus)	4	Move peg with dominant arm only · 3 moves each	5 min
Dynamic Peg Transfer	Pegboard	3	Skip one hole per move · 4 reps	5 min

Notes: The 1-arm pegboard progression is the pinnacle of board training. Use the elastic band for assisted 1-arm hangs until you can hold bodyweight unassisted for 5 seconds. Dynamic peg transfers (skipping holes) add power and coordination demand.

General Guidelines

Warm up always — 10 min light cardio + easy hangs on Full Hand 33mm before any session
Never train on sore fingers — tendons recover slower than muscles
Progress slowly — move to the next routine only when you complete all sets cleanly
Rest days matter — finger tendons need 48h minimum between sessions
Shallower = harder — when in doubt, go one hold deeper and build from there

READY TO TRAIN?

The LACORDADA Hybrid Grip Trainer gives you the tool to follow every program on this page. Mount it, grip it, get stronger.