Zloty Tur Sports Club Gdynia - the first and still operational Polish armwrestling club, and cradle of Polish armwrestling. It's here that the best came to train, ever since it's opening. Lubomir shows us his basic training, good for both amateurs and pros.

As you will see, Lubomir doesn't use maximum weights in preparation period. HE starts using big weights only about 2 months before major tournaments.

WARMUP

A basic element for Lubomir. He usually warms up for 15 – 20 minutes. He uses calisthenics (pullups, etc.), expanders and light weights.

BICEP CURLS WITH MIXED GRIP

 Bicep curls with preacher bench. Arm perpendicular to the floor, raise from right angle with pronation.

Basic armwrestling exercise, best for biceps. Lubomir advises to use it in the deloading training phase, with weights no more than 50-60% max weights, 4-5 sets of 12-15 reps..

MACHINE PULLDOWNS

Machine pulldowns with thick handle. Elbow on half-table, cable in top position.

Another classis exercise, great for biceps, wrist, chest and elbow fastening. May be used as warmup. Lubomir advises to perform this exercise in every training period, good for warmup.

4 – 5 sets, 12 – 15 reps, weights no more than 45-50 % max.

SIDE PRESSURE ON MECHANICAL ARM

Exercise using Mechanical Arm from Mazurenko Armwrestling Equipment. Wrist is bent. Lubomir says: “I have a machine like this in my gym and I recommend it to anyone who wants to be a pro”.

This exercise works mostly elbow fastenings. Pay a lot of attention to form, so as not to injure yourself, always warm up beforehand. Lubomir recommends this exercise for the pre-start season. 4 – 5 sets, 10 – 12 reps, weights no more than 60 – 70 % max.

WRIST CURLS

Wrist curls with eccentric dumbbell. Forearm on inside of thigh. Start from straight wrist upwards.

This is not only a wrist exercise. The eccentric dumbbell works fingers, too. Recommended for every training period. 4 – 5 sets, 12 – 15 reps, weights according to skill.

FINGER TRAINING

OVERERGIP

UNDERGRIP

Finger exercise using universal machine. Thanks to shis machine you can work fingers with both under and overgrip. Lubomir does this exercise as a last in his session. This exercise works finger strength, recommended for every training period. 5-6 sets, 15-25 reps, no more than 50 – 60 % of max weights.