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Many beginners often ask similar questions: how to start exercising my arm in acorrect fashion? Can I combine these kinds of sports with some different sports?And some other questions that encouraged me to write universal answer forevery one of you.

IGOR MAZURENKO - TRAINING FOR THE BEGINNERS # 1Armwrestling Training IGOR MAZURENKO - TRAINING FOR THE BEGINNERS # 1

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PLAN YOUR TRAINING

In order to make a training program you must pay attention to the followingmoments: tasks you define for yourself, your age, constitutional type(anthropometric data), state of health.

You have to develop your training program depending on tasks you define foryourself. Simply put it means that in order to gain power potential you need toinclude basic exercises with big weights and small number of reps in the beginningof your training. Large number of reps is conducive to endurance development, butwill also significantly decrease your power potential. Large number of sparrings maylead to injuries etc. Your subsequent goal is to develop your power factors to beready for competition without the loss of strength and injuries.

THE NOTION OF A BEGINNER

For teenagers, I advise to begin armwrestling exercises from 13-14 years. Just inthis age muscle fibers react to power load well and quickly recover after longtrainings that considerably decreases the risks of injury. People of 18-20 years andolder quite often join our sport discipline. In such age it is possible to take maximalloads with the use of plyometric exercises as well as working with optimal weights.The wonderful thing about our kind of sports is that veterans (sportsmen aged 40and older) quite often come to join us. At the age of extreme youth, arm-wrestlersbiomechanical system develops rapidly. This must be taken into account whenplanning a training process because recovering processes in organism deaden withage. After the certain age, its involution begins. You can train your hand taking yourage into account but, as a rule, it will be difficult to show maximal result in such age.Nevertheless, many professional armwrestlers of such age wrestle on a par with the young ones (John Brzenk, Richard Lupkes, RonBath etc.).

We often observe move from the other disciplines or just combination of a training plan with the other kinds of sports. In any casethe task of a training diary is to help you to find your way, to create individual plan in order to achieve fast and effective result inarmwrestling regardless of age and preliminary qualification when changing from another kinds of sports or seeking to increaseprofessional arm-wrestlers results.

Thus, we shall divide the notion of a beginner into two common categories:

1. Beginners without experience of power training,2. Beginners with experience of power training.

And four age categories:

1. 13- 20 years2. 20-33 years

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3. 33-45 years4. 45 years and older

There are peculiarities of training process for each of categories listed. The reason is that our organism reacts to power load andrecovers in different way depending on age (period taken by our organism to fully recover after physical loads).

TRAINING FOR THE BEGINNERS

BEFORE you start exercising let us sort out what principles shall the trainingprogram in armwrestling follow. Knowing its fundamentals will enable you to createyour own exercise sets in the future. We offer you some pre-set exercises forbeginners; nevertheless, it is very important to follow the instructions and to doexercises the right way, i.e., to understand how to distribute your exercise plancorrectly.

Many beginners often ask similar questions: how to start exercising my arm ina correct fashion? Can I combine these kinds of sports with some different sports?And some other questions that encouraged me to write universal answer for everyone of you.

Success in armwrestling as well as in any other kind of wrestling depends on manyfactors, such as power, speed, endurance, skills and tactics. But in distinction fromthe other types of martial arts, the priority in armwrestling belongs to strength.Without good power factors, neither skills nor speed can bring the desirable result.

In the last few years, considerable difference in trainings appeared betweenarmwrestling and the other kinds of sports. It is safe to say that our sport is a kindof martial arts and not just pressing the opponents hand with your own hand withthe use of force as many people think. In distinction from such kinds of sports asjudo, wrestling, boxing or the other kinds of martial arts, in armwrestling you mustbegin with power training which differs dramatically from power training in the otherkinds of martial arts. To improve your strength you have to exercise with bigweights, not only dynamic and static loads but also plyometric exercises, i.e. heavy-lifting with the eccentric type of muscular activity. The more is the weight you train

with, the stronger you will become. But, on the other hand, the more is the load, the more time your muscles need to recover. Thismust be taken into account when creating training plans. In distinction from bodybuilders who load all muscle groups by turns, arm-wrestlers have exercises dedicated only to their arms and separate body parts (chest, muscles of back, abdominal muscles).

EXERCISES

ALL exercises in armwrestling divide into multi-joint (also known as basic) and single-joint (isolating). In the first type movements, several joints are involved together.The classic example is a bench press or pulling handle across your body from a cablemachine. In its turn, when you perform dumbbell curl, only one joint, ulnar, is bent.

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machine. In its turn, when you perform dumbbell curl, only one joint, ulnar, is bent.This is the example of single-joint exercise. The main distinctive feature of basicexercises is that they load several muscles at once. In isolating exercises, only onemuscle usually works. Beginners need multi-joint basic exercises because thus theyensure that several muscles get stronger. Thereby they enable beginner toovercome the initial weak phase quickly and to form basis for further trainings withbig weights. It must be emphasized that basic exercises can load one muscle moreintensively than the others. For example, side pressure exercises load both chestmuscles and ulnar ligament.

It is generally known that there are more power exercises in armwrestling than in any other kinds of sports. The problem is thatathletes train their arms and body parts no more than 3-4 times a week by performing no more than 4-6 exercises per training. Itmeans that one should aim at making the right choice of exercises which would enable not to waste ones time loading the organismand blocking the possibility of fast and correct development of power factors at every stage. In short, when working on creating yourown training system you must not perform all exercises within single training, but distribute them into several trainings.

REPS

REP is a single performing of an exercise. For example, if you did 10 curls insuccession it means that you did 10 reps. For the initial one-two weeks of traininguse small weights in order to perform strictly 15 reps in a correct fashion. Fora beginner it is an ideal chance to master the technique, to learn how to managemuscles and to feel the exercise. The latter will come in handy in the future: abilityto feel the exercise helps armwrestler to understand how much effective it will beduring the actual wrestling.

AFTER this introductory period (1-2 months) you can do 612 reps in a single setand 25-15 reps in a light warm-up set at the beginning of every exercise. You mustwork with weight that enables you, first, to perform the prescribed number of repswith a right technique, second, to lead muscles to failure. Muscular failure is whatyou fell when you cannot do any reps with a correct technique. If you cannot do sixreps with a correct technique it means that the weight you took is too big for you.If, vice versa, you can more than 12 reps it means that the weight is too small andthe load must be increased.

Note: numbers 6 and 12 are not spun out of thin air. Sport scientists found out thatthe fastest results can be obtained by the beginner when exercising with weightsof 80% from the maximum, with which one can do one rep. The majority ofprofessional armwrestlers can do 610 reps maximum with such weight.

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SETS (SERIES)

SET (or series) is a number of reps of one certain exercise. For a beginner, it is better to start each exercise from 12 warm-up setswith small weight (especially if it is the first exercise of the set for the certain muscle group). Then 14 "heavy" sets shall follow.Thus, we get 25 series for an exercise in total.

WEIGHTS

DURING THE INITIAL trainings it is better to use small weights in order to feel anexercise and to learn how to do it correctly. In a few weeks, after having masteredthe correct technique, you can increase your load. Usually the first set of exerciseswith 1620 reps is performed with small weights even by experienced arm-wrestlers in order to warm-up target muscles and connective tissues and to fillthem with blood. For the second set composed of 1012 reps some weight must beadded. If it is easy to do an exercise and you can do it with a right technique, youcan add more weight. If you do the same 12 reps again with correct a correcttechnique you shall try to increase load but just for a little. (Gradual weight increasewith every new set is called pyramid; it is one of the safest training methods).

ADD weight until it becomes very difficult for you to do 610 reps. Your task is totrain with such weight in the future that after 610 reps muscles "fail" to work.Having established such a critical weight for yourself continue training until youbecome stronger and can increase number of reps. If you learned to overcome 10reps with this weight with ease it means that its time to increase it byapproximately 10%. New heavier weight is a new challenge. With such weightyoull be unable to do 10 reps for the first time but you will succeed in this with time.Continue following this scheme in your training. The basis of this scheme is the so-called overload principle. In short it means that you should regularly give a muscleload higher than it got used to. In response to growth of work weights musclesbegin accumulating protein in cells (titin or connectin - elastic protein), i.e., theybecome stiffer and stronger. "Usual" load does not provide such effect. That is whyyou must permanently increase weight in order to achieve the desirable result.

Watch your advancement on stairs of weight increase. Keep the training diary offered by us.

REST BETWEEN SETS

You can rest for the amount of time just required by your body to recover after the previous set. Usually it takes 4590 seconds. It


takes more time for large muscles to recover, and as for very small muscles they return to operating condition much quicker. Ondays when you do exercises with small weights I advice you to have a rest for 120-180 seconds between sets.

SKILL OF WRESTLING

My advice to the beginners who have no wrestling experience and no understanding of technical moves would be not to begintrainings from actual arm-wrestling. As a rule such approach leads to painful feelings in the area of an elbow, to injuries, micro-traumas or removes any desire to train further. A beginner must work on his technique and moves under the control of a coach or anexperienced sparring partner in the form of only educational actions / exercises without the use of maximal force. I advise to do thisno more often than once a week. For those of earlier age the training plan can be built on working on technical skills/moves andpower training simultaneously. I am already warning you, dont do this without a coach or an experienced sparring partner.

Otherwise it is easy to injure your arm. The main thing about knowing arm-wrestling techniques is to set in motion as muchligamentous and muscle apparatus as possible or, to speak in scientific terms, motor units MU, interacting with the opponents arm inattack, defensive or counterattack motion.

Do not hurry in trying to determine your technical skills during the initial period. As a rule, it can change due to power increase in thecertain muscle group. It is most desirable to master several technical moves and to change them depending on tactical set to thesecompetitions/single wrestling.

WHAT TO BEGIN WITH?

This question is asked frequently. First of all you must begin with mastering power load on muscles and ligaments. You must prepareyour organism to loads close to competitive ones, strive to achieve ratios close to power factor standard in different WA (workingangles), and then use them in performing special moves and techniques in the course of actual wrestling.

THE MAIN CRITERIA OF POWER FACTORS

Considering criteria of initial power training for a beginner in arm-wrestling attention should be paid to power factors in suchWA (working angles):

- between finger bones and a palm (see picture),


- between finger bones and a palm (see picture),

- between hand and forearm with under-grip (see picture),

- between hand and forearm with hammer grip (see picture),

- between forearm and shoulder with under-grip (see picture),


- between forearm and shoulder with hammer grip (see picture),

These are the main angles that must be exercised during the initial training close attention should be paid to ensure correctproportions of their development. For the share of each angle, their respective ratio is expressed in equivalent percentages. Theseproportions are interconnected and disproportion between them will lead to distorted technique, pain in weak links, and, in the end,to injuries.

Here is the percent ratio of power factors in each of the listed angles:

- between finger bones and a palm ----------------------------100%- between hand and forearm with hold -------------------------90%- between hand and forearm with hammer grip ---------------85%- between forearm and shoulder with hold ---------------------75%- between forearm and shoulder with hammer grip ----------70%

On the assumption of aforementioned, the strength of fingers plays the key role inarm-wrestling, i.e. you should pay attention to the fact that biceps power withunder-grip and hammer grip shall not exceed finger power, otherwise it will bedifficult for you to master "hook" or "top roll" techniques, and perform each of therespective elements of those techniques without mistakes. Your opponent will beblocking your attacking moves knowing that you have weak fingers. We will returnto exercises for fingers later. Hand plays an important role as well. No less than90% fall to its share, i.e. if you do an exercise with 100 kg weight on fingers, weighton hand shall be no less than 90 kg. If weight is more it means that your fingers arenot strong enough, if it is less it means that you should include additional exercisesfor hands in order to eliminate disproportion. Strong hand in hammer grippredetermines whether you will wrestle with upper part technique or not. The so-called stretching technique is important not onlyin upper part wrestling, but also for those who use hook techniques since they need strong hand in this position and thus for theshare of strong hand with hammer grip 85% of finger power fall. Concerning different technical skills youll have to choose dependingon what youre capable of, the key aspect here being biceps power in two positions: under-grip and hammer grip. Pay attention to


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proportions relative to your fingers and hand. There commonly occur large disproportions between biceps and fingers that, as a rule,lead to distortion of technique and moves of power transportation to the other links of your hand, frequent injuries andinconveniences resulting from disproportion. There are also other factors that relate individually to each technique and for the higherlevel. At the beginning of your sportive career, try to eliminate disproportions and gain your potential followingfundaments/proportions given in the table for beginners.

Igor Mazurenko

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SnovArm_AlexGri ! ! , -! !? : 1- ,2- ,3-! ! . 3 ! ...03-03-2013 02:20

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Don Mazurenko ... .05-03-2013 13:24


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