How to start armwrestling? How to train when you’re in your teens? Many coaches suggest doing only general gym training. But that’s not enough! Everyone who plans to fight at the table should do certain exercises from the very start, targeted at our discipline. They are exercises similar to those performed by pros, suited to needs and skills of juniors (both boys and girls).
Heavy weights are not advised for very young sportsmen. Learning technique and tactics is very useful, however. Sparring is the best way to do that.
For strength training it is recommended to perform pullups, rope climbs, and small weights exercises – to strengthen tendons and work on proper arm alignment for fighting.
It’s a great advantage of the young age that the body can withstand many training errors. At young age joints, fastenings, ligaments and muscles regenerate much faster, which allows for 3 or even 4 trainings a week,
Larger weights can be introduced at 16 years of age, ate the earliest. Of course this demands proper previous preparation – training with small weights. A qualified coach is necessary here.
Supplementation of youth sportsmen?
At the ages 13 – 14 it is definitely not recommended! The only acceptable products are isotonic drinks or carb supplements. From age 16 upwards you can start using aminoacids, both branched and simple. Small doses of creatine are also acceptable.
Now let’s cut to the chase. Below you’ll find training aimed at sportsmen ages 13 – 15. These exercises should be performed twice a week, starting with small weights. An ideal addition to those would be pullups, rope climbs and sparrings with a coach.
WARMUP
A young armwrestler’s training cycle consists of two days a week, 4 – 5 exercises each day. In the weekly cycle we thus perform 8-10 strength exercises. Here we will present 8 best exercises. Before any exercise on weights, a warmup is required. Warmup should take 10-15 minutes, using calisthenics, pullups, table warmup and minimal weights warmup.
1 Training day with weights
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BICEP CURLS WITH UNDERGRIP
Isolated bicep curls, using preacher bench. Arm perpendicular to the ground. Forearm raised from right angle upwards. Engages biceps and arm. Perform in 3 – 4 sets, 8 – 12 reps. |
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BICEP CURLS WITH PULLEY
Bicep curls with regulated pulley and middle-thick handle. Elbow on pad. Cable in middle-lower position. Free hand gripping table pin. This is a continuation of exercise 1, but with wrist moving first (pulling), and then biceps. Perform in 3 – 4 sets, 10 – 12 reps. |
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WRIST CURLS WITH DUMBBELL, UNDERGRIP
Wrist curls using thick handle. Elbow on inside of thigh. Undergrip, body slightly angled. Can be performed seated. This exercise engages wrist flexors, palm muscles, elbow flexors and finger muscles. Perform in 3-4 sets, 8-14 reps. |
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MACHINE PULLDOWNS
Machine pulldowns, using midium-thick grip. Elbow rested on pad. Cable in upper setting. Free arm gripping table pin. Classic, basic exercise for every armwrestler. Works biceps, wrist, chest and elbow. Can be performed as warmup. Perform in 3 – 4 sets, 8 – 12 reps. |
2 Training day with weights.
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BICEP CURLS WITH HAMMER GRIP
Bicep curls with dumbbell, hammer grip, using preacher bench. Arm perpendicular to the floor. Forearm moves from straight angle up. Wrist straight. Best for brachial and radial muscle, but also for biceps, arm, wrist muscles. Perform 3-4 sets, 8-10 reps. |
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WRIST PRONATIONS
Wrist pronations with crook grip. Elbow rested on other hand. This is perfect for over-the top training. It’s a custom exercise, not used in bodybuilding. Targets wrist, forearm and movement power. Perform in 3-4 sets, 10 – 14 reps. |
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WRIST CURLS WITH HAMMER GRIP
Wrist curls with hammer grip, using crook handle. Elbow rested on other hand. Strenghtens wrist in hammer position. Perform in 3-4 sets, 10-14 reps. |
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FINGER TRAINING
MAZURENKO EQUIPMENT finger machine for squeezing. Develops finger strength, necessary for over the top and hook. Perform in 3-4 sets, 10 – 14 reps. |
