I've spoken to a few armwrestlers recently who are unclear of what the best way to train

off the table is and what regime to follow so I thought I'd give some insight into what I'll be doing for the next 8 weeks...

 Matt Preston and I sat down this week and have come up with the below regime we believe is perfect preparation for the ArmWars event in Germany in 8 weeks (or for anyone who wants to make progress in the sport). 

 I've split it into push and pull to allow sufficient recovery. Many people make the mistake of doing the wrong muscle group split (push and pull in the same workout) or doing push one day then push the next day - both these methods will not allow you enough recovery and therefore your gains will be less (maybe even go backwards or get injured). With this workout regime I've predominantly focused on pull (3/5 workouts a week) but have also included 2 push workouts because you have to develop push strength in order to get stronger in the pull movements... Balance is important.

Monday (PULL): Legs & armwrestling (legs before armwrestling testosterone before)

Tuesday (PUSH): Chest & triceps

Wednesday (PULL): Armwrestling exercises in the gym (wrist curls, high wrist static hold, side pressure defence static, OrbiGrip etc)

Thursday (PUSH): Shoulders

Friday (PULL): Back and biceps

Saturday: Rest

Sunday: Rest

 

Train hard, fight easy.

 

Steve Kirlew