We can divide training into 3 stages:

I stage– about 3 months.

Training unit consists of 7 exercises, 4-6 sets per exercise divided into:

Preparatory set – 15-20 reps

8-10 and descending, 6,5,4,3.

II stage – from 3rd to about 7th month

Training unit consists of 5 exercises, 5 – 8 sets per exercise divided into:

Preparatory set – 2 x 15 – 20 reps

8-10 and descending, 6,5,4,3,2,1.

HR should not exceed 120 – 130 (forming strength).

III stage – after 7 months

Perform concentric exercises, limited movement range; introduce some isometrics and plyometrics.

Training consists of 4-5 exercises / 6-8 sets / from 6 to 1 reps with isometric balance of weights.

Finish the training with 2 plyometric sets, 4 reps maximum. Plyometric training is based on deliberately damaging muscle fibers in order for them to repair and get stronger during the rest phase.

AFTER 7 MONTHS IT’S VERY IMPORTANT TO TAILOR THE TRAINING REGIME TO FIT THE INDIVIDUAL TRAINEE AND CALCULATE THE INTENSITY OF TRAINING FOR MAXIMUM PROGRESS.

The coach must make the trainee realize that deficit is a good thing to experience after a workout. That assures full regeneration of strength before the next workout and prevents overtraining.

The number of meals consumed by the trainee should fully cover their daily energetic demand + the energetic expense during the training; that makes for about 4 – 6 FULLY BALANCED meals a day.

EXEMPLARY TRAINING ROUTINE:

I STAGE:

Monday:

- wide grip bench press, 6 sets / 15,12,10,8,6,4,4.

- horizontal flys, 5 sets / 8-10

- pullups on fat bar, undergrip 5 sets / 12,10,8,6,6. After first set add weights, increase after each set.

- dumbbell curls on prayer bench, undergrip, 6 sets /14,12,10,8,6,4.

- French rotational dumbbell press, horizontal bench, 5 sets / 8-10

- finger holds (ball), 5 sets / 5-10-15 seconds

Wednesday:

-Thin grip dumbbell curls, forearm parallel to floor, 5 sets /12,10,8,6,6.

- fat grip dumbbell curls, forearm at 45 degrees angle to the floor, 5 sets / 10,9,8,6,4.

- supination on regulated pulley (sideways to the pulley, waist-high), 6 sets / 12,10,8,6,6,6.

- full-range pull-downs, fat grip, 5 sets/ 12,10,8,6,6.

- fingers – same as on Monday or on machine.

Friday:

-hammer grip one-arm curls with dumbbell, prayer bench, 6 sets / 14,12,10,8,6,4.

-pronation on lower pulley, judo belt, 6 sets / 12,10,8,8,6,6.

-butterfly, 5 sets / 10,8,8,6,6.

-wrist raises with hammer grip (lock), 5 sets / 12,10,8,6,4.

-fingers as on Wednesday

II STAGE:

I stage training supplemented with isometric exercises – every last two sets of every exercise are finished with holding the weight for 10-15 seconds.

III STAGE:

Monday:

-undergrip cumbered barbell curls (start from angle – forearm to arm – 90 degrees), 5 sets/ 12 (full range) and 10,10,8,6 – from angle.

-one-arm dumbbell curls on prayer bench, hammer grip, 5 sets /10,8,6,4,4 – last two plyometric.

-thin grip dumbbell curls, forearm parallel to floor, 5 sets/15,12,12,10,6 (full range – wrist to floor).

-pronation on lower pulley, judo belt, 4 sets / 15,12,10,8.

-finger holds 6 sets/ 10 – 15 seconds.

-large finger machine 5 sets / 8

Wednesday:

-dips with increased weight 4 sets / 15,12,10,8 (increase weight after every set)

-pullups (overgrip) with increased weight, full range movement, 6 sets / 15 warmup and 12,10,8,6,4 with weights

-fat grip pull-downs on regulated pulley (full-range), 5 sets / 15,12,10,8,6 – last two plyometric

-supination on regulated pulley, middle position, judo belt 6 sets / 15,15,12,10,8,6

- supination on regulated pulley, upper position, judo belt 5 sets/ 15,12,10,8,6

-finger holds 6 sets / 10-15 seconds

FRIDAY:

-prayer bench dumbbell curls, middle grip 4 sets/ 15 warmup, 12 dynamic, 4,4 – plyometric

-fat grip dumbbell curls, forearm at 45 degrees to floor, 5 sets/ 16,12,10,6,4

-flys 4 sets / 15,12,10,8

-side pressure on regulated pulley, middle position, strap grip, 5 sets / 12,10,8,6,6

-fat grip pulldowns on regulated pulley, upper position (full range) 4 sets / 12,10,8,6

-finger holds 6 sets/ 10-15 seconds