Gashevski trains 4-5 times a week, starting with table work after a 15-20 minutes warmup. Then he goes on to train weights.
I started training in 1991 – says Cvetan. - Until 1995 I trained mostly biceps, forearm and wrist. I fought, I lost, itrained, I fought again and lost again. I kept wondering what I was doing wrong, why did I keep losing?
Cvetan went to neraly every tournament in Europe, was in America a couple of times, but no one could explain to him what exactly was the proper training for an armwrestler. Then, in 1995, he met the president of the European Federation, Igor Achimedszyn, vacationing in Bulgaria. Cvetan asked him to help him pinpoint his mistakes and explain proper preparation. Not even a year has passed, when Cvetan started winning. Not many could beat him since 1996. How does Cvetan train? His training is divided into two parts: strength and sparring. He trains 4-5 times a week, starting with table work after a 15-20 minutes warmup. Then he goes on to train weights. In the period before a tournament, he focues more on table work.
MONDAY
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Forearm curls on pulley, from 90 degrees, hammer grip with belt wrapped over fingerbones. 4 x 6-10 reps. |
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Forearm curls on pulley, from 90 degrees, hammer grip, 4 x 6-8 reps. |
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Forearm curls on pulley, from 90 degrees, hammer grip with belt wrapped over fingerbones, elbow rested on table, 4 x 6-10 reps. |
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Forearm curls on pulley, from 90 degrees, hammer grip with belt wrapped over fingerbones, elbow rested on table, 4 x 6-8 reps. |
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Wrist raises with hammer grip, forearm on table. 4 x 8 – 10 reps. |
TUESDAY
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Wrist bends on pulley, forearm on bench. 4 x 8 – 10 reps. |
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Wrist pronations with belt attached to pulley, forearm on bench. 4 x 8 – 10 reps. |
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Wrist pronations with weights, 4 x 6-8 reps. |
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“Mechanical arm” with weights for radial. 3 x 8-10 reps. |
WEDNESDAY
Sparring at table – 25 – 35 minutes
THURSDAY
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Wrist supinations with belt attached to pulley, 5 x 8 – 10 reps. |
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Pulley pulldowns, elbow on table, 4 x 6-8 reps. |
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“Mechanical arm” with weights, for triceps. 3 x 8-10 reps. |
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“Mechanical arm” side pressure. 3 x 8-10 reps. |
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Wrist supinations with expander. 4 x 10 – 12 reps. |
FRIDAY
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Forearm curls on pulley, from 90 degrees, hammer grip with belt wrapped over fingerbones. 4 x 6-10 reps. |
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Forearm curls on pulley, from 90 degrees, hammer grip with belt wrapped over fingerbones, elbow rested on table, 4 x 6-10 reps. |
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Forearm curls on pulley, from 90 degrees, hammer grip with belt wrapped over fingerbones, elbow rested on table, 4 x 6-8 reps. |
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Wrist raises with hammer grip, forearm on table. 4 x 8 – 10 reps.
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