Training for a competition is much different from our everyday routine. One needs to pay a lot of attention to technique, so as not to damage anything, especially minding the fastenings.

The “final touch” is all about preparing one’s muscles, joints and fastenings for maximum strain. It’s crucial in this period to perform each exercise with perfect form, even at the cost of using smaller weights. Movements must be maximally short, and each movement must simulate real fighting moves.

Increasing the amount of time given to each exercise adapts our bodies to the larger strains at the table. Keep in mind also, that after “going pro” one needs to mind one’s diet and supplementation as well as training.

WARM-UP

Warm up is especially important in this last phase of training before a competition. Grzegorz Nowak (former UKS Zloty Tur contestant) always started his workout with a few high-rep sets with small weights. Choose your weights accordingly.

PULLDOWNS ON REGULATED PULLEY

EXERCISE #1

Pulldowns with wrist supination. Elbow rested on half-table. This exercise powers up the hand for over-the-top. Arm should be kept as close to the body as possible. Such placement allows for better chest muscle control.

Grzegorz performs this in 6 sets, 10-12 reps, increasing weights in last sets.

EXERCISE # 2

Elbow rested on half – table. Palm is facing towards the body. The sideways pull targets the elbow tendons and ligaments. A good exercise for the intermediate practitioner, but also used by pros.

5-6 sets, 8-10 reps, increasing weight in last sets.

EXERCISE # 3

Pulldowns with wrist pronation, targets shoulder and chest muscles.

4-5 sets, 8-10 reps, increasing weight in last sets.

EXERCISE # 4

Diagonal pulldowns, across the body with wrist pronation. Fully activates the chest and forearm muscles. Wrist pronation imitates fighting in offence.

4-5 sets, 10-12 reps, increasing weight in last sets.

TRICEPS EXERCISES

This exercise, performed with the aid of the “mechanical prayer bench” by Mazurenko Armwrestling Equipment, simulates fighting with triceps. The movement is very short, and the triceps is tense the whole time of the exercise.

5-6 sets, 6-8 reps with large weights (same weights throughout the whole exercise).

CHEST EXERCISES

Proper form here is a quarter-movement. The goal here is to increase strength without expanding the chest girth.

5 sets, 8-10 reps, increasing weight in last sets.

EXPANDERS EXERCISES

A great touch-up exercise in the last phase of preparations. Expanders provide not only a great warm-up, but also a nice finisher for your workout.

5 sets, 15-20 reps.

Igor Mazurenko