Their many years of sports experience can benefit our sportsmen by the table. The have been at this game way longer than we have, and many hold the World and European Champion titles. So their training advice is worth its weight in gold to us.
A great example of a Slovakian champion is Lubomir Jagnesak, living not 5 km from the Polish border. The opening of borders and the freedom of travel allow some of our contestants to visit him, even a couple of times a month. Of course, he hasn’t become a master right from the get go. He took his first steps on the international arena in 2002, where he took 4th place in juniors class, 63 kg, European Championships in Czech Republic. He owns a lot to Rustam Babayev, whom he visited a lot in Ukraine. Given his many years of success, both national and international, he is a talent on the level of another Slovakian champion – Jan Germanus (14 times World Champion). Ludomir is young, but at the pace he keeps he has a great career before him. It’s almost certain that soon his starting category is going to be 95kg. Correct assessment of his own capabilities and systematic training has made Lubomir a world-class Champion. So it’s advisable to treat his training tips seriously, and maybe even visit him in his town of Rabcza (not far from Zakopane).
Lubomir has recently pointed out that the Polish contestants are getting better and better. In his words: “…Polish armwrestlers have learned the secrets of armwrestling. All they need is time, and they will soon grab that great trophy, the golden medal.” We need someone on par with Mariusz Pudzianowski in our armwrestling. And that means getting to brass tacks with our training. Let’s hope we’ll hear our national anthem soon on the European and World Championships.
WARMUP
Warmup is a key element in Lubomir Jagnesak’s workout. He never starts training without properly warming up. His warmup consists of pullups, straight arm lifts for biceps (dumbbells, weights) with small weights, expander pulls, abs and lower back exercises. Before an especially hard training he also does chest exercises (stretching, pulling and pressing).
BICEP LIFTS WITH MID-GRIP (HALF HAMMER, HALF UNDERGRIP)
Proper form for this exercise is from 95 – 100 º to maximum arm crook. Elbow is on the support of the Scott bench. Lubomir uses a mechanical Scott bench ( a new invention from Mazurenko Armwrestling Equipment). He divides the exercise between left and right arm. 3-4 sets with increasing weights, last set is just holding with maximum weight.
BICEP LIFTS WITH UNDERGRIP, ONE HAND
Lubomir does this exercise a lot. Using the mechanical Scott bench he is able to avoid hitting too many muscle at once, as it happens when lifting with dumbbells. The weight is chosen to allow for 6-8 reps, 3-5 sets, increasing the weight to the maximum for not more than 6 reps.
BICEP LIFTS WITH HAMMERGRIP, ONE HAND
The number one rule for this exercise is: start at 90 º. According to Lubomir: „during the setup and before Ready – GO! my arm cannot stretch further than 90 º.” The weight is chosen to allow for 4-8 reps, 4-6 sets, increasing the weight to the maximum.
SIDE PULL, REGULATED PULLEY
One of Lubomir’s favorite exercises, giving him large advantage in the hook. Elbow is resting on the half-table, pulley starting position is upper with 45 º, fat grip. Movement starts with inclined body position, making it a quarter-move. The weight is chosen to allow for 6-8 reps, 4-5 sets, increasing the weight to the maximum.
OUTSIDE WRIST PRONATION
“Biceps exercises are not enough to increase strength in hammer grip” – says Lubomir. His outside wrist pronation is proof enough that he can fight top roll as well as hook. Elbow is on the half-table. Pulley starting position is from down under, Lubomir uses a Judo belt. The move is from undergrip all the way to starting position, using a quarter move. The weight is chosen to allow for 5-6 reps, 8-10 sets, increasing the weight to the maximum allowing him for last set of 8 reps.
BICEP CURLS, HAMMER GRIP WITH JUDO BELT
The last hammer grip bicep exercise focused on increasing bicep strength. In Lubomir’s opinion, additional Judo belt usage allows to strengthen the wrist as much as the bicep.
Elbow is rested on half-table. Pulley is in lower position. The weight is chosen to allow for 6-8 reps, 4-5 sets, increasing the weight to the maximum allowing him for last set of 6 reps.
INWARD PULLS, USING JUDO BELT
Utilizing his genetic makeup, Lubomir applies a lot of attention to the hook. Inward pulls are a key exercise for hook fighters. It targets upper arm muscle as well as the chest. Elbow is rested on half-table, pulley in upper position. The weight is chosen to allow for 6-8 reps, 5-6 sets, increasing the weight to the maximum allowing him for last set of 6 reps.