ROPE PULL-UPS

The beginnings were not easy, because Denis never did pull-ups on a rope. Especially a 6 meter long rope, which people like Roman Filipov climbed 3-4 times in a row, using only arms. Five years ago Denis did 2 pull-ups arms-only, with 4-5 minutes’ break and more of the same. He did 5 sets like that.

OVER-THE-TOP WITH SPARRING PARTNER

Tying the opponent’s arm with a strap allowed Denis to work his over-the-top technique. The partner had to have strong fingers. In 10-15 reps the partner took advantage. The goal of this exercise was to work Denis’s stamina, to teach him not to give advantage to the partner even after 20 reps.

6 sets, 15-20 reps.

SIDE PRESSURE WITH SPARRING PARTNER

As opposed to the previous exercise, Denis couldn’t finish the action here. His partner had the advantage from the beginning. Denis had to apply all his strength here. After each set he took 6-8 minutes rest. This exercise targets the arm as well as the wrist and chest muscles.

6 sets, 10-15.

SPARRING IN STRAPS

After a hard training Denis strapped himself in with Roman Filipov and sparred for 2-3 minutes, without any opponent gaining advantage. This form of training exercised his stamina, focus, speed and strength all at once.

3-4 sets, 2-3 minutes.

Denis did such grueling training only once a week. Those 3-4 exercises hit the arm really hard. At least 2 days’ rest is recommended after such training. Remember not to jerk any movements when training like this, to avoid injury. Perform this type of training only when fully regenerated and injury-free.

Igor Mazurenko