{"id":1084,"date":"2022-07-13T17:05:00","date_gmt":"2022-07-13T15:05:00","guid":{"rendered":"http:\/\/rockyourgoal.de\/?page_id=1084"},"modified":"2025-08-01T13:22:55","modified_gmt":"2025-08-01T11:22:55","slug":"griffkrafttraining-ocr","status":"publish","type":"page","link":"https:\/\/rockyourgoal.de\/en\/meine-angebote\/ocr-und-spartanrace\/griffkrafttraining-ocr\/","title":{"rendered":"Grip strength training for OCR"},"content":{"rendered":"

The great guide for all who value good grip strength<\/strong><\/p>\n\n\n

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Welcome to my great grip strength tutorial<\/figcaption><\/figure>\n<\/div>\n\n\n

Introduction<\/a><\/h2>\n\n\n\n

OCR, Obstacle Course Racing, is one of the most versatile and exciting sports in the world. Not only do we have to be good runners, have excellent coordination and be able to make quick decisions. Unlike other running sports, a strong upper body plays a big role in our sport, which also makes our shape attractive. But seriously.... If you are not able to get your body over the obstacles you are in for a very tough race, hard to finish. <\/p>\n\n\n\n

But another crucial skill in our sport is grip strength. And it's on the rise, as the obstacles become more technical and grip strength-heavy. Maybe it's the popularity of Ninja Warrior, maybe it's not. The fact is, that in OCR you certainly need a good grip strength and grip strength endurance. <\/p>\n\n\n\n

You need grip strength in OCR all the time and often at obstacles where you don't expect it at first glance. Let's just take the example of Spartanrace, a format that is not famous for having particularly grip-intensive obstacles, but which most of us run. <\/p>\n\n\n\n

Multi-Rig, Rope Climb, Farmer's Carry, Tyrolean Traverse and Monkey Bars but also Z-Wall, the Inverted Wall and many other obstacles, they all require a good of grip strength. The longer the race, the more grip strength endurance is needed. <\/p>\n\n\n\n

Du musst Dir immer bewusst sein, dass Dein K\u00f6rper nur so stark ist wie der schw\u00e4chste, gerade ben\u00f6tigte Muskel. Und das ist im OCR leider oft die Griffkraft denn die Muskelgruppen der Unterarme sind nicht besonders gro\u00df. <\/p>\n\n\n\n

You must always be aware that your body is only as strong as the weakest muscle you need. Unfortunately, in OCR this is often the grip strength, because the muscle groups of the forearms are not particularly large.\n\nI always say \"Grip wins races!\"-<\/em>\u201c! <\/p>\n\n\n\n

And that's exactly what this is all about. You'll get everything you need to build and develop your grip strength and grip strength endurance in this course. <\/p>\n\n\n\n

At the beginning I will introduce you to the theory of grip strength building, then you will get a detailed 12-week plan that will make you really fit for the rigs. If you follow this plan consistently, then the obstacles will no longer cause you any problems. By the way, a firm gorilla grip is not only an advantage in OCR. A good grip also makes you a hero at barbecue parties when opening seemingly undetachable jar lids and caps ;-)<\/p>\n\n\n\n

Well then, let's get for it!<\/p>\n\n\n\n

Notes about this course (attention advertising!!!):<\/strong><\/p>\n\n\n\n

Creating this tutorial took me many days of writing and even weeks of studying books. I supplemented the acquired knowledge with my own experiences. Actually I wanted to make an ebook out of it, but then I had the feeling that with the outbreak of Corona this tutorial will create more added value if you get it right away. So it became free. <\/p>\n\n\n\n

In addition to this tutorial, I have created a complete 12-week grip strength training plan that you can purchase now for $15. It includes this complete tutorial as a PDF and additionally the 12-week gripstrength training plan. <\/p>\n\n\n

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Go to 12 weeks grip strength training plan<\/figcaption><\/figure>\n<\/div>\n\n\n

Also, you will find numerous product links to Amazon in which I (should you buy something from it) earn a few bucks. I think that's fair and I do not need to be ashamed of it, because I will probably not rich \ud83d\ude09 <\/p>\n\n\n\n

However, I have selected only such products that I have tested myself and have had good experiences. Mostly it is relatively inexpensive products, because I myself usually buy very cost-conscious. <\/p>\n\n\n\n

I would also like to draw your attention to my small OCR clothing store \"OCR meets Trailrunning\". Maybe you will find some nice things there that will make you happy. OCR Kleidungs Shop „OCR meets Trailrunning“<\/a> make attentive. Maybe you will find some nice things there that will make you happy. <\/p>\n\n\n

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Zum Shop „OCR meets Trailrunning“<\/figcaption><\/figure>\n<\/div>\n\n\n

Why you need a good grip strength in OCR<\/a><\/h2>\n\n\n\n

If we always had simple conditions like a nice 15K run with 15 obstacles in dry weather and bright sunshine, then a reasonably trained grip strength would be enough to overcome most obstacles. But can you remember the OCR European Championships in Poland or Denmark, the OCR World Championships, the OCR Series or Toughest? A \"reasonably trained grip strength\" is no longer enough! At the OCR European Championships, less than 10% of the starters kept their tape!<\/p>\n\n\n\n

Who of you was in England 2018 at the World Cup? Especially at the main distance (Saturday) the weather was merciless. It was raining cats and dogs and the obstacles were wet and slippery after each runner. You have to have a firm and secure grip to not fall off. Obstacles that were still feasible the day before during the short distance because it was dry then, became almost insurmountable.<\/p>\n\n\n

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WC-2018: After intensive grip strength training, I was finally able to keep all my bands \nafter failing two years before and losing my all my bands in Canada.<\/figcaption><\/figure>\n<\/div>\n\n\n

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Remember:<\/p>\n\n\n\n

You spend so many hours training your technique and endurance. Isn't it a shame if you don't take your painstakingly built skills to the track just because your grip strength isn't strong or enduring enough for you to hang safely in the obstacles even under difficult conditions? <\/p>\n\n\n\n

Please think about a Spartan Race! Is the uncertainty of the Multirig, Twister or Olympus really worth 30 burpees? Be honest with yourself! At a short distance (sprint), you only have a chance at a podium finish if you have good grip strength, because it's hard to make up for 30 penalty burpees. Doing burpees twice will easily cost you five minutes of time. You'll have to be much faster than others to make up for that! Don't let it come to that and train your grip strength!<\/p>\n\n\n\n

But that's not all, let's think a little further.... <\/p>\n\n\n\n

Regardless of your body weight, the muscles of your back, arms, hands, shoulders and core all contribute to your ability to successfully hold or squeeze things. <\/p>\n\n\n\n

It's not the size of these muscles that matters, but their strength and endurance. Look at the lanky climbers. They don't have pumped up muscles, but they hold their weight seemingly effortlessly. Strong grip strength also helps you interact with other muscle groups. You'll quickly notice that as your grip strength increases, other movements are performed more smoothly and safely. In our body, muscles work together as so-called \"muscle loops\" and ensure the most efficient movement possible. For you, this means that building grip strength is also part of good basic fitness.<\/p>\n\n\n\n

Good reasons for a good gripstrength<\/a><\/h2>\n\n\n\n