There are many fighters on the Polish scene, who have been the top of the top, from the very beginning of armwrestling in Poland. One of them is definitely Mariusz Grochowski from Sosnowiec.

He began his adventure with armwrestling in 2002. Since then he managed to achieve a lot. He’s a Champion of Poland, Polish Cup winner, international gold medalist in Hungary, Lithuania, England and more. He also won Polish Armwrestling League 2006 and Arnold Classic 2014.

He is a coach in MCKiS TYTAN Jaworzno club, having trained many accomplished athletes. He’s also a contestant and referee in Polish Armwrestling Federation.

What to do and how to train to become as good as him? We asked the Champ to show us some secrets of his training.

For warmup Mariusz uses weights with which he is able to do 4 sets of 15 reps. Only then does he increase weights, while lowering reps. In the end phases, with biceps for example, Mariusz starts from straight angle with weights he cannot lift for holds. He says: “It’s not only about lifting that maximum weight, but also about even trying to lift it. We often have a psychological block, it’s not our muscle that stops us. Our minds sometimes tell us we have no more strength to train. Ask yourselves then – REALLY?”.

Success is not only gym workouts, but also psychological attitude, proper nutrition, time for regeneration (8 hours sleep), etc. Mateusz’s training motto is “The least favorite exercises are our best weapon against our opponents”.

Mariusz’s exercises are focused on biceps mostly, because as he says, “These muscles play the biggest part in my techniques. Of course I also focus on other groups, like chest, back, wrists, etc.”

At the end of each workout Mariusz wrestles at the table until complete muscle fatigue.

WARMUP

Mariusz starts his workout from general warmup. Only then he goes on to proper warmup.

BICEP WORKOUT WITH PREACHER BENCH

Pay a lot of attention to proper execution. Control the weights in full. Perform exercise once a week, 5 sets, 15 – 4 reps, increasing weights in last reps.

BICEP WORKOUT WITH PULLEY

This exercise imitates fighting from losing position in hook. It strengthens defense and helps survive attacks.

5 sets, 12 reps each.

“HAMMER” EXERCISE WITH DUMBBELL.

Maximum isolation with hammer grip, without using body balance. It’s crucial that the bibber weight is on top of the dumbbell.

5 sets, 12 - 4 reps each.

WRIST SUPINATION WITH PULLEY AND ROPE.

It’s crucial here to focus on movement fluidity. With each rep the palm is getting closer to the rope end, making for greater arm fatigue. Great for enhancing stamina and precision of wrist in over the top.

Perform in 4 sets, depending on length of rope.

WRIST PRONATIONS WITH SPARRING PARTNER.

Attack in turns, winding strap under palm.

Perform in 3 sets, until failure.

WRIST WORKOUT WITH THICK GRIP.

Well-known exercise, using a specialized thick grip and bench for spinal support and stabilization.

Perform in 5 sets, 15 – 4 reps.

WRIST TRAINING WITH PULLEY AND PREACHER BENCH.

Arm is stable, wrist is well isolated. With cable height regulation, we are able to maintain maximum tension in every move.

Perform in 4 sets, 12 – 4 reps.

WRIST EXERCISE WITH PULLEY AND HANDLE

In this exercise focus on harmonious wrist movement, use back to tighten the elbow. This way you will exercise wrist and back at once.

Perform 4 sets of 12 – 6 reps.

WRIST EXERCISE WITH SPARRINGPARTNER

In this exercise the partner is trying to unbend our wrist, using their other hand as well. It’s a great over-the-top exercise, because we are using a real human arm and try to block real attacks.

Perform in 3 sets, couple reps.

FINGER EXERCISE WITH FINGER MACHINE.

FIngers cannot be ignored in the training cycle. Mariusz uses the special Mazurenko Armwrestling Equipment machine

Perform in 5 sets until failure.

TRICEPS WORKOUT USING PULLEY.

Classic triceps extensions. Perform in 5 sets of 8 reps.