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Thread: NutNut's KTA Program Log

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    Default NutNut's KTA Program Log

    So what is the KTA program?

    The KTA program by Bill Piche (KTA stands for Kinney Training Adapted) is a grip training program aimed at closing grippers, specifically the Captains of Crush grippers however the technique will work with any gripper series. It's probably the most well known gripper specific program out there and includes work with strap holds, dynamic thumb work (with a Titan's Telegraph Key or a clamp), beyond range work and so on. It is known as a truly grueling program that gets results so I figured I would give it a go. I still need to order in my TTK but I'm reading over the materiel for the program and will start soon. As not many focus on this type of work comparatively speaking I thought this may prove to be an interesting log so hope you enjoy.

    Will update with 1st session when the TTK gets here.

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    It'll def be something I'll follow. Increasing grip strength is always a good thing.

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    Better be careful when you play with yourself,,,jk.
    Last edited by Archer86foxtrot; 05-03-2012 at 07:49 AM.

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    Got the Titan's Telegraph Key last night along with a couple other items (expand your hands bands and the twist yo wrist implement) so today was the day to start KTA. If anyone's wondering yes I could use normal elastics or those off of broccoli to work the extensors instead of the ironmind bands but I like the color coded bands of different resistance levels for the sake of accurate progress.

    Right hand 1st

    Warm Up

    1x Trainer
    1x #1
    1x #2

    Work Sets

    1x #3 Smooth out Negative
    1x #1 Overcrush
    1x #3 Smooth out Negative
    1x #1 Overcrush
    1x #3 Smooth out Negative
    1x #1 Overcrush

    Left Hand

    Warm Up

    1x Trainer
    1x #1
    1x #1.5

    Work Sets

    1x #2 Smooth out Negative
    1x #T Overcrush
    1x #2 Smooth out Negative
    1x #T Overcrush
    1x #2 Smooth out Negative
    1x #T Overcrush

    Right dynamic thumb work on TTK

    5 singles of 5lbs (it's harder than you think)

    Left dynamic thumb work on TTK

    5 singles of 5lbs

    Though I can close the #2.5 with the right and (sometimes) #2 with the left I'm not consistent with my left and the program generally isn't designed with half steps in mind so I've decided to work how the program was designed (full steps). I only used the 1.5 in the left warmup because I consistently close it without issue. This does allow me to get a deeper cheat close for the smooth negatives which feels very much more effective. The volume seemed very little compared to what I am used to but looking ahead that changes. I consider this 1st week to be a slow intro to the program and expect the volume to rise and the weight on the TTK to go up dramatically. Interesting start none the less.

    Keep in mind you are supposed to use 1 level above what you want to close for the negative but trying to cheat close a #4 doesn't work out real well for me. If I feel up to it I will move up before the week is over.

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    Right

    Warm Up

    4x T
    2x 1
    1x 2
    1x 3 attempt

    Work Sets

    1x 4 Smooth out negative
    1x 2 Overcrush
    1x 4 Smooth out negative
    1x 2 Overcrush
    1x 4 Smooth out negative
    1x 2 Overcrush

    Left

    Warm UP

    4x T
    2x 1
    1x 2

    Work Sets

    1x 3 Smooth out negative
    1x 1 Overcrush
    1x 3 Smooth out negative
    1x 1 Overcrush
    1x 3 Smooth out negative
    1x 1 Overcrush

    Right dynamic thumb work on TTK

    5 singles of 6.5lbs

    Left dynamic thumb work on TTK

    5 singles of 6.5lbs

    I'm starting to see why ramping up the volume on this program will be hard. 5 days a week of this progressively getting to more and more singles and involving other more challenging techniques. Seems evil but I'm looking forward to it. I did decide to move up a level on both hands just to push myself as hard as possible. Hands hurt a little but this is probably due to being used to every other day grip training previously. I also added a little more warmup than recommended as I didn't feel warmed up last time at all.

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    I see you didn't wait to make that jump. You hands have to be very sore. It's interesting to read about.

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    I'm still unsure about using the #4 for negatives as I can't close it that far but it's not a real fair test of the program if I modify it out of the gate. I did change the warmup a bit but I'm not risking my hand health when I know I'm not warmed up. Yesterday was way too easy so the jump makes sense. I am going to use contrast baths as recommended by the book, probably by week 2.

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    Good idea, I bet this increase overall strength dramatically.

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    Great log NN!

    I will be following this for sure. I have a few CoC grippers somewhere in my garage and i might start using them again.



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    Right

    Warm Up

    4x T
    2x 1
    1x 2
    1x 3 attempt

    Work Sets

    1x 4 Smooth out negative
    1x 2 Overcrush
    1x 4 Smooth out negative
    1x 2 Overcrush
    1x 4 Smooth out negative
    1x 2 Overcrush

    Left

    Warm UP

    4x T
    2x 1
    1x 2

    Work Sets

    1x 3 Smooth out negative
    1x 1 Overcrush
    1x 3 Smooth out negative
    1x 1 Overcrush
    1x 3 Smooth out negative
    1x 1 Overcrush

    Right dynamic thumb work on TTK

    5 singles of 7.5lbs

    Left dynamic thumb work on TTK

    5 singles of 7.5lbs

    Same routine as yesterday, had/have a headache and didn't feel as strong on the overcrushes. Headache or not the work needs put in. The grippers are pretty squeeky at this point and could use some oil, I actually think the friction increases the force needed to close which impacts the overcrush somewhat. The TTK really does hit the thumbs well though even at such light weight. Tomorrow volume does increase. Stay tuned.

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