Jon Bruney - The Neuro-Grip Challenge: A Radical Program For Building Greater Strength And Power In Your Upper Body

A Radical Program for Building Greater
Strength and Power in Your Upper Body

Copyright 2017, Jon Bruney

A Dragon Door Publications, Inc. production

All rights under International and Pan-American Copyright conventions.

Published in the United States by: Dragon Door Publications, Inc.

5 East County Rd B, #3 Little Canada, MN 55117

Tel: (651) 487-2180 Fax: (651) 487-3954

Credit card orders: 1-800-899-5111 Email:

ISBN 10: 1-942812-11-6 ISBN 13: 978-1-942812-11-1

This edition first published in October 2017

Printed in China

No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews.

BOOK DESIGN: Derek Brigham

PHOTOGRAPHY: Mary Carol Fitzgerald marycarolfitzgerald.com

DISCLAIMER: The authors and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them. The content of this book is for informational and educational purposes only and should not be considered medical advice, diagnosis, or treatment. Readers should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions because of information contained within this publication.

Digital book(s) (epub and mobi) produced by Booknook.biz.

T ABLE OF C ONTENTS

This book is dedicated to:

My Lord and Savior Jesus Christ

My wife Amy and daughters JoLynn and Jonna

John Du Cane for making this project possible

FOREWORD

B Y B EN G REENFIELD

E ver since reading his book Neuro-Mass and hosting him on my health and fitness podcast, Ive been a huge fan of Jon Bruney. The dude is simply ahead of his time when it comes to complete musculoskeletal and neuromuscular training concepts that freaking get results.

I trained for nearly a year with the Neuro-Grips and achieved amazing core and upper body strength breakthroughs. When I got my hands on The Neuro-Grip Challenge I was beyond stoked to discover that I could do so, so much more with my Neuro-Grips than I ever thought possible.

Id already challenged my brain and body plentyand simultaneouslywith the Neuro-Grips. But The Neuro-Grip Challenge has opened up whole new worlds of surprising opportunities to transform and elevate my training!

For example, Id never actually considered trying a Hindu Pushup, but I did. Lo and behold, I activated muscles and mobility sections Id never tapped into. The idea of attaching elastic bands or tubing to the Grips? Brilliant! Once again, I realized I hadnt even scratched the surface of what this versatile training tool was capable of. Better yet, its pretty dang simple to toss a pair of Neuro-Grips and some elastic bands or tubing into a travel bag and have an instant hardcore gym, anywhere you go.

With a program that weaves in occlusion training, sensory deprivation, isometrics and a host of other unique but easy-to-understand training strategies, Jon has once again hit it out of the ballpark. Just try Jons programming for four weeksI dare you! Youll be floored at the results, just as I was. Enjoy the experience.

Ben Greenfield, MS PE, NSCA-CPT, CSCS

Human Performance Consultant

BenGreenfieldFitness.com

INTRODUCTION

T HE N EURO- G RIP C HALLENGE

H istory is witness to the synergistic power of the right tool combined with the right knowledge. You can buy the most expensive piano ever made, but without the proper knowledge, it wont produce music. The finest paint brushes and art tools are ineffective without the appropriate skills, but place them in the hands of a master and great works of art are produced. Money is squandered by many, but in the hands of a great investor like Warren Buffet, huge profits are earned. The key to any successful endeavor is to combine the right implement with the right knowledge.

The Neuro-Grip push-up handles are excellent heavy duty tools built to last a lifetime. You will receive extraordinary results by applying the techniques and protocols in this guide to your Neuro-Grip training. But, like all great tools they must be respected. Improper use or carelessness while training with them can cause serious injury. The Neuro-Grips will challenge your entire body from head to toe. The knowledge within these pages can take you far beyond the standard Neuro-Grip push-up. How far you progress is all up to you! We will help you build the strongest body possible. This will improve every facet of your life forever.

W HY N EURO- G RIPS S HOULD B E IN E VERY A THLETES T OOLBOX

Neuroscience studies have shown that a large portion of the brain is committed to controlling and using the hands. Therefore, by increasing the difficulty of grip strength in one of the all-time greatest exercises, the mind-body connection is also increased. Incorporating Neuro-Grips into your training regimen will increase neuromuscular efficiency and provide a myriad of benefits. These implements can be used for so much more than a basic push-up.

N EURO- G RIP B ENEFITS

+ Increased neuromuscular efficiency

+ Increased core strength

+ Shoulder health

+ Wrist strength and mobility

+ Increased balancing skills

+ Shattering strength plateaus

+ Increased muscle mass and muscle tone

+ Problem solving and creativity

+ Better body control

+ Increased athletic performance

G ETTING
S TARTED

T he journey begins by assessing your stability. Assume the standard push-up position. Evaluate your stability. Is any part of your core sagging? Do you feel any strength leakages? This is a good time to have a training partner evaluate you and give feedback on your form. Next, complete a full push-up counting for four seconds on the way down, pausing for one second at the bottom, and counting four more seconds as you rise up. After the push-up, if you feel you need extra work on stability before taking on the Neuro-Grips, here are several drills.

Standard push up starting position

Push up position with partner standing near to evaluate

Push up bottom position

B IRD D OGS

Start by finding a surface that will protect your knees. Now get down on your hands and knees. Stretch your right arm straight forward while keeping your head in neutral position, at the same time extend your left leg backwards. Hold this position for 30 seconds. Next repeat the sequence but use the left arm and right leg. A big tip for doing this exercise correctly: pretend you are trying to touch two imaginary walls, one in front and one behind you but they are both just out of reach. By using this visualization you will increase the stretch and effectiveness of this drill. Perform three or four sets of this exercise daily and you will earn great gains in your ability to stabilize your body.