Darek’s armwrestling adventure began in earnest in 2003. It was then that he decided to start in a competition, the Polish Junior Championships in Gdynia. It was a great debut. He won two medals and advanced to the Polish national team, to take part in the Juniors’ World Championships in Gdynia, two months later. This time he didn’t do so well, he met some more experienced opponents. His loss motivated him to work harder and train more, to become one of the world’s strongest people.

Dariusz is an experienced Polish armwrestler, with many national and international titles.

Darek’s training is very specific, he pays a lot of attention to table work. To work on his weak points and his technique in general, he usually chooses weaker sparring partners. In the off-season Darek trains very generally, almost like a bodybuilder. Some three months before a tournament, he starts to focus on armwrestling. A month before a start he focuses on the table. Darek works mainly with large weights and a small number of reps. He performs nearly every exercise once a week.

WARM-UP

Before workout proper, Darek warms up for about 15 minutes, mainly with stretching. It’s worth mentioning that Darek does his exercises with full arm range.

BICEP EXERCISES USING PRAYER BENCH

Darek puts a lot of stress on proper form. The upward movement is dynamic, the downward movement is slow and focused. Quite often the exercise is done with a hold in the middle.

Dariusz performs this exercise once a week, 5-6 sets, 15-4 reps. Reps decrease with weight increase.

BICEPS EXERCISE WITH REGULATED PULLEY

Elbow rested on half-table. Pulley cable in middle setting, thick grip attached. Picture-perfect form should be observed. During final sets (with large weights) Darek often practices holds in 45 º angle.

Dariusz performs this exercise once a week, 4-5 sets, 8-6 reps. Reps decrease with weight increase.

BICEP CURLS WITH DUMBBELL

Dariusz uses a thick grip dumbbell here. Forearm rested inside the thigh. Wrist placed a little to the outside of thigh.

Movement starts with straight wrist, ends with wrist bent inside to the maximum. One of the key elements here is the pinky finger, indispensable with the hook technique.

Dariusz performs this exercise once a week, 5-6 sets, 15-4 reps. Reps decrease with weight increase.

WRIST PRONATION USING REGULATED PULLEY

Elbow rested on half-table. Pulley cable in upper setting. Picture-perfect form should be observed. Movements should be slow and total control over weight should be maintained. Strap grip is used here. The exercise targets wrist and fingers, performed with large weights.

Dariusz performs this exercise once a week, 5-6 sets, 15-4 reps. Reps decrease with weight increase. Last sets are holds only, with maximum weights.

OVER THE TOP EXERCISE, USING JUDO BELT

Elbow rested on half-table. Pulley cable in middle setting. This is the only exercise Darek performs more than once a week.

5-6 sets, 8-4 reps.

WRIST PRONATIONS ON REGULATED PULLEY

Elbow rested on half-table. Pulley cable in upper setting. Dariusz uses judo belt here, movement is as deep as possible.

5-6 sets, 8-4 reps.

OVER-THE-TOP EXERCISE USING EXPANDERS

Expanders can be very beneficial in every stage of training. Darek does a lot of expanders work before a competition, to exercise speed and stamina. He does those exercises more than once a week, just before a tournament. Expanders are chosen accordingly to strength.

3-4 sets, 20-8 reps. Each sets is performed at a bigger distance, to increase the pull on the expanders.

HOOK TRAINING USING EXPANDERS

This type of training is a great imitation of fighting with hook. This exercise works precision and speed of movement. Excellent when dealing with pains in fastenings.

3-4 sets, 20-8 reps. Each sets is performed at a bigger distance, to increase the pull on the expanders.

TRAINING WITH EXPANDERS AND SPARRING PARTNER

Besides opposing power from the opponent’s arm, expanders are used to add even more pull and make movement more difficult.

Exercise performed slowly, maintaining steady arm tension. Increase distance from table each set, to increase pull. Perform a few reps each set, until arm failure.

Photos and text: Tomasz Szewczyk