He works out five times a week, 2-3 hours a day. He divides training time between typically “strongman” workout and armwrestling techniques. Three times a week he does armwrestling only – arm strength, stamina and fighting technique. He takes care to work out all body parts, even legs, abs and back.

Some of these muscles play a crucial role during a fight – says Tomasz Żocholl, a strongman turned armwrestler. – First training is always for my main technique of overhand fight – free weights on belts, finger strength workout, wrist, pronating movements. Add to that some angled hammer bends, and of course back workout – pull-ups and heavy dumbbell rows, a must for my technique.

Second day of training is fully devoted to hook technique workout.

All kinds of pulley moves with a thick grip, belts with grips, angled bicep curls with heavy dumbbells – describes Tomek. – Wrist workout of course – supinating moves, fingers and side pressure. Third day is mainly sparring, starting, referee settings, belts usage, technical stuff. I spar with my clubmates, using belts, constantly looking for errors and correcting my technique.

Tomek’s armwrestling workout is set for Monday, Wednesday and Friday, with days for regeneration in between. What has he gained during his days as a strongman?

First of all – strength – says Tomek. I always had a strong grip, powerful fingers and hands – I even won “Hercules’ Fingers” with Mariusz Pudzianowski. But I also had a great fighting spirit and a need to compete at world level. The wrist and finger power I gained when I was a strongman (balls, suitcases – the heaviest I could carry were 200kg per hand, pulling planes and trucks) have given my whole arms a huge boost. It’s a great advantage, because building wrist power is a long process for every aspiring armwrestler.

And yet, Żocholl finds strongman competitions and armwrestling to be very different from each other, despite some similar qualities, like strength and competitiveness.

They are two completely different things, both spectacular and growing in popularity – says Tomek. – Their main similarity is that they are strength sports, and although armwrestling is more technical, the sense of rivalry is what I find the most familiar and why I feel I belong here.

Tomek Żocholl feels good as a strongman turned armwrestler, becoming the latter more and more every day.

My advantage lies in strength an size that I’ve brought over from being a strongman. But at the same time I realize I need lots more technique to be a pro armwrestler – says Tomek. – My Strongman friends, as well as everyone who knows me, know that I like challenges and that this would be a good way for me to remain in sport. I also feel comfortable with the change and I hope to achieve even more than in Strongman. This year’s Nemiroff World Cup is a great honor for me, seeing as I’ve only been training armwrestling for a year. I want to thank all those who support me, believe in me and help me prepare. Special thanks go out to my sponsor, UNS Supplements; to armpower.net for allowing me to present myself to a wider audience; and my fans – if I have any. Thank you very much! See you in Warsaw on Nemiroff!

Iza Małkowska