Achieving success in armwrestling requires a well-rounded training program that balances strength, conditioning, technique, and recovery. Below is a sample training program designed to help you structure your workouts and achieve your armwrestling goals. This program is suitable for various experience levels and can be adjusted based on individual progress and needs.

1. Upper Body Power and Grip Workout (60 Minutes):
   • Warm-Up (10 Minutes): Arm swings, wrist rotations, and light band work for shoulders.
   • Workout:
     • Exercise 1: Barbell Curls – 4 sets of 6 reps (heavy)
     • Exercise 2: Wrist Curls – 4 sets of 10 reps (barbell or dumbbell)
     • Exercise 3: Reverse Curls – 3 sets of 8 reps
     • Exercise 4: Cable Rows with Thick Handles – 4 sets of 8 reps
     • Exercise 5: Grip Squeezes with Hand Grippers – 4 sets of max reps
   • Cool-Down (5 Minutes): Stretching focusing on biceps, forearms, and shoulders
2. Explosive Armwrestling Power Session (50 Minutes):
   • Warm-Up (10 Minutes): Dynamic stretches, light cardio, and wrist mobility drills.
   • Workout:
     • Exercise 1: Plyometric Push-Ups – 3 sets of 10 reps
     • Exercise 2: Rotator Cuff Raises – 3 sets of 12 reps
     • Exercise 3: Hammer Curls – 4 sets of 8 reps
     • Exercise 4: Pinch Grip Plate Holds – 4 sets of 15 seconds hold per hand
     • Exercise 5: Band-Resisted Punches – 3 sets of 15 reps per arm
   • Cool-Down (5 Minutes): Gentle stretching focusing on arms, wrists, and shoulders

More details coming soon.

EXERCISES

EVENTS

COMMUNITY