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Training Program

Here is the training plan for the beginners in arm-wrestling, which has been developed on the basis of multi-joint exercises. By performing this set of exercises you will be able to increase your power factors by adapting WA (working angles) to loads that are close to armwrestling. You should perform this plan during 2-3 months. If your arms strengthen you can move to more difficult variant of trainings. Weights and load shall be recorded in diary both in percent and in kilograms.

Conditioning/intermediate set of exercises for beginners in armwrestling.

This set of exercises is performed by beginners during 3-4 months. It is important to do control exercises before and after training cycle in order to define the increase of your power factor result.


Monday, Wednesday, Friday:

 

Monday.

1. Dumbbell biceps curl with under-grip, elbow resting on Scott Bench.
6 sets 15-15-10-8-6-6 reps each, weight 30% 30% 60% 70% 75% 75%
first two sets to be performed in full amplitude. After a thorough warm-up, perform the following reps from right angle upwards with working amplitude of no more than 30 degrees.

2. Dumbbell biceps curl with hammer grip, elbow resting on Scott Bench.
5 sets 15-15-10-8-6- reps each, weight 30% 30% 60% 70% 75%
first two sets to be performed in full amplitude. After a thorough warm-up, perform the following reps from right angle upwards with working amplitude of no more than 30 degrees.

3. Dumbbell wrist curl (thin neck), forearm parallel to floor.
5 sets 20-20-12-10-6 reps each, weight 40% 40% 60% 70% 80% first two sets to be performed in full amplitude, perform the following reps from right angle upwards with working amplitude of no more than 20-25 degrees.

4. Dumbbell wrist curl with hammer grip.
4 sets 15-15-12-10-8 reps each, weight 40% 40% 60% 70% 80% perform the exercise in full amplitude in all sets.

5. Flat dumbbell flies.
4 sets 15-12-10-10 reps each, weight 45% 50% 55% 60% exercise is performed on half-bent arms.

6. Parallel bar/parallel half-bar press.
4 sets 15-12-10-10 reps each with or without load depending on training level.

7. Pulling load to belt from bows front.
5 sets 12-10-10-8-6 reps each, weight 45% 55% 55% 60% 70% exercise is performed in full amplitude with staying in upper position.

8. ‘Frontal pressure’. Side pressure with handle fixed on block unit.
5 sets 15-12-10-8-8 reps each, weight 45% 50% 55% 60% 60% elbow is on table pillow. Be careful in performing this exercise because it has the highest risk of injury.

 

Set of exercises for beginners in armwrestling

This set of exercises is the next stage of beginners’ training and includes elements of general physical training and specialized exercises. We advise you to perform this set for 2-3 months; do control exercises before and after training cycle.  

 

Monday, Wednesday, Friday:
 

Monday

1. Dumbbell wrist curl (with thin neck), forearm parallel to floor
6 sets 20-20-12-10-6-4 reps each, weight 40% 40% 60% 70% 80% 90% first two sets are performed in full amplitude and the next ones from straight hand upwards with amplitude of no more than 20-25 degrees.

2. Dumbbell biceps curl with medium grip (grip between hammer and under-grip) elbow with rest on Scott Bench
6 sets 15-15-10-8-6-4 reps each, weight 30% 30% 60% 70% 80% 90%
first two sets are performed in full amplitude as in the previous exercise. After a thorough warm-up, perform the following reps from right angle upwards with working amplitude of no more than 30 degrees.

3. "Frontal pressure" with handle attached to the cable machine
5 sets 15-12-10-8-6 reps each, weight 45% 55% 65% 75% 85% perform this movement smoothly and without snatches, working angle in elbow is no more than 80 degrees, elbow with rest on table pillow.

4. Pronator with judo belt strap angled from lower part of the cable machine
6 sets 15- 15-12-10-8-6 reps each, weight 40% 40% 50% 60% 65% 70%

5. Supinator with judo belt strap angled from a top part of the cable machine
6 sets 15- 15-12-10-8-8 reps each, weight 40% 40% 50% 60% 65% 65%

6. Contraction with thick handle angled from a top part of the cable machine
5 sets 15-12-10-8-6 reps each, weight 45% 55% 65% 75% 85%

 

Wednesday:

Perform the same training plan but decrease working load by 10%-15% and increase number of reps in the first set to 20. Be careful and don’t let any painful feelings occur in the course of your training.


Friday:

Perform Monday scheme with regard of weight in percent ratio.

In 3-4 weeks do control exercises with maximal weight. It is not necessary to do control exercises in all exercises. First try them on 2, then on the next 2. Don’t forget that quality shall prevail over quantity.


 


 


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