This program will be focused more around developing strength and a mind muscle connection that will carry over to the armwrestling table. Quite a bit of this is baked into the program in the form of low intensity, high repetition exercises multiple times per week. There are certain armwrestling specific chest/shoulder exercises you could do, but so long as you’re doing any half decent chest/shoulders routine once a week, you’re going to do a decent job at covering all your bases.

Made from stainless steel, so it’s strong and sturdy and will stand up to hundreds of hours of intense grip strength training. Two years in prison was no more than a slap on the wrist for that revolting murderer. Philip needn't have worried about the sentence, as he was only given a slap on the wrist.The most important thing you can do to assist recovery is to drive blood into your joints to give your tendons the nutrients they need to heal. Your hands/wrist/forearms respond very well to high training volumes, and that’s the bulk of what we’re working on in this program. Rep Ranges

Something additionally interesting, when I put the SmO2 monitor on the finger flexors, I saw a similar desaturation trend. The desaturation with the wrench was more than when I tested myself on a 20mm edge at 70% intensity to failure. I wouldn’t recommend doing super heavy squats or deadlifts because introducing that level of CNS fatigue is going to be counterproductive to our goals as an armwrestler. Should I Take Days Off? This rep range is excellent for developing strength and getting in volume, yet is much easier to recover from than high intensity sessions.Having said that, a multispinner will make training your fingers/containment much easier than going without. Specificity Is KING The idea here is primarily to get some movement in – this helps blood flow to the joint which promotes healing. Once you’ve put some mileage on your tendons, we can start thinking about incorporating speed work. Heavy vs. Light Lifting

There’s all sorts of physical therapy exercises you can do to prevent injuries and ensure your joints stay healthy. Maintaining healthy joints and being able to move through the complete range of motion is critical in preventing injuries. When it comes to supplementation, there’s plenty you can take to help speed up recovery as well as increase performance:If you can’t get table time in, consider upping the frequency to 4x per week, but only if you’re willing to optimize your recovery protocol. As an arm wrestler, grip strength athlete (including grip sport and arm lifting), powerlifter, or other kind of athlete that relies on good grip strength, you need a reliable tool to help you strengthen not just the muscles in your hand, arm and shoulder, but the tendons and ligaments too. And you need something for both static holds and dynamic movements. The Wrist Roller is the best wrist wrench tool for all this and more. Guys like John Brzenk, RVJ, as well as Janis Amolins are all world class pullers who pride themselves on maintaining flexible, healthy elbows – and you should too! Occasional Full Range Of Motion Training

Detailed, builtin knurled grip, so it won’t slip, tear up your hands or wear away after only a few uses. John Brzenk never really lifted weights at all and was able to become the GOAT solely from table time. If you’re not sleeping around 8 hours per night, you need to sort that out immediately, otherwise your training will suffer. Having the right gear allows us to more closely replicate armwrestling, which is why I think investing in equipment has a huge ROI.

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I like to use kettlebells for this, but you can use weight plates as well. You’ll also need a relatively high bench to rest your forearm on for this one. I personally will do armwrestling training 7 days a week, but that doesn’t mean I’m red lining every workout… This one can be done a number of ways, either seated or standing up and with any number of handles. There is no biomechanical advantage to be gained by abusing your body in this way – it’s pure neglect. It covers most of your bases, but omits aspects like down pressure, wrist extension, and thumb training,