Many beginners often ask similar questions: how to start exercising my arm in a correct fashion? Can I combine these kinds of sports with some different sports? ()
In order to make a training program you must pay attention to the following moments: 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 for yourself. Simply put it means that in order to gain power potential you need to include basic exercises with big weights and small number of reps in the beginning of your training. Large number of reps is conducive to endurance development, but will also significantly decrease your power potential. Large number of sparrings may lead to injuries etc. Your subsequent goal is to develop your power factors to be ready for competition without the loss of strength and injuries.
For teenagers, I advise to begin armwrestling exercises from 13-14 years. Just in this age muscle fibers react to power load well and quickly recover after long trainings that considerably decreases the risks of injury. People of 18-20 years and older quite often join our sport discipline. In such age it is possible to take maximal loads 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 40 and older) quite often come to join us. At the age of extreme youth, arm-wrestler’s biomechanical system develops rapidly. This must be taken into account when planning a training process because recovering processes in organism deaden with age. After the certain age, its involution begins. You can train your hand taking your age 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, Ron Bath etc.).
We often observe move from the other disciplines or just combination of a training plan with the other kinds of sports. In any case the 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 in armwrestling regardless of age and preliminary qualification when changing from another kinds of sports or seeking to increase professional arm-wrestler’s 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.