Igor Mazurenko - Training for the Beginners # 2 # Armwrestling # Armpower

9/23/2015Like IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower.net 30k Login NEWS CHAMPIONSHIPS AND RESULTS GALLERY ARMWRESTLING Registration FIGHTERS IGOR MAZURENKO ‐ TRAINING FOR THE BEGINNERS # 2 FANZONE SHOP NEW Armwrestling Training » IGOR MAZURENKO ‐ TRAINING FOR THE BEGINNERS # 2 Rehabilitation of Evgenyi Prudnyk Mazurenko Machine The level of advancement all Train with Igor Mazurenko NEW PRODUCTS IN OUR ARMPOWER.NET SHOP! Fighting Style all WRIST CURLS GRIP WITH STRAPS IV ZLOTY TUR CUP ‐ I PROFESSIONALS’ W... SEARCH » Preparations is basic ARTICLES ARCHIVE Sets of Exercises for the Beginners. In this section you will find all exercises that must be present in an arsenal or every beginner. SETS OF EXERCISES FOR THE BEGINNERS In this section you will find all exercises that must be present in an arsenal or every beginner. Each exercise will get a number that will ensure fast and correct planning of exercises and give a possibility to plan training for each armwrestler. These exercises can be performed on the simplest equipment available in any sportive club. From the list CALENDAR XXXVII WORLD ARMWRESTLING CHAMPI... of these exercises everyone will be able to choose during the initial year such number of exercises and method of their performance in order to increase arm power potential and Jackson County Ohio Apple Festiv... move from the category of beginners to the medium training level within the maximally short term. Armwrestlers use different methods of muscle strength development: Ohio Elite Armwrestling Challenge dynamic (overcoming), isometric (holding) and plyometric (relinquent). Besides, once every two weeks it is reasonable to perform maximum weight lifts, i.e. to come to the 1st Annual K‐W Armtoberfest limit. A beginner who does not make muscles work with maximal load in competitive mode in the process of training will not be able to do this during the competition in IAF Southeast Regional Championship stressful conditions. The 6th Annual Ronny Bean Memori... ARMWRESTLING TRAINING IGOR MAZURENKO ‐ TRAINING FOR THE BEGINNERS trainings IGOR MAZURENKO ‐ TRAINING FOR THE BEGINNERS trainings IBRAGIM IBRAGIMOV ‐ TOP ROLL and SIDE PRESSURE trainings IBRAGIM IBRAGIMOV ‐ TOP ROLL http://en.armpower.net/trenings/igormazurenkotrainingforthebeginners236.html 1/10 2. vice versa. This method is the basic one for relative power building and is also necessary for preparation of muscles to heavier loads. Gives possibility to develop maximal arm wrestler’s strength and is also the most innovative method in our sportive discipline. A FEW VALUABLE INSTRUCTIONS Before doing any exercise you must warmup the certain muscle group thoroughly; Number of reps in the first set of each exercise shall be no less than 2025; Selection of weights shall be done strictly individually; Make sure that set is performed with the right technique and with maximum weight; Do not start program if you did not recover after the previous training; Shall you feel any pain in muscle part being trained during the training you have to stop doing this exercise immediately. c) plyometric (relinquent). Main disadvantage of this method is muscle fiber damage leading to painful feelings ending after 23 day interval. The same exercise can be done in three different methods: a) dynamic (overcoming). 3. Dumbbell biceps curl with undergrip Initial position: elbow with rest on hip interior. Main disadvantages of this method: fast organism fatigue leading toorganism overtraining. no gain’ is perhaps the most true concerning PE (plyometric exercises). increased risk of injury. http://en. for example. power potential of concentric method trainings Taras Ivakin ‐ Top roll 2 trainings Evgeni Litovcev about his training trainings enables developing strength for no more than 5570% from total capacity of your organism. gaining power potential in the certain angles. Until recently it was considered the main method of armwrestler’s power development and it was used in all armwrestling schools. when it is impossible to lift or to hold by weight a heavy object. b) isometric (holding). As a rule.armpower.net THREE METHODS OF MUSCLE STRENGTH DEVELOPMENT: 1.9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. In distinction from concentric method. Isometric (holding) or static method. Muscle shrinking is called eccentric if it occurs under the influence of exterior load with length increase. exercise is performed from the straighten arm position with dumbbell undergrip (see picture).Dynamic (overcoming) or concentric method.net/trenings/igormazurenkotrainingforthebeginners236. Performing of arm/arms movement or body part from full amplitude with the use of weight or without it (pullup on horizontal bar). lengthens. this method is not for suitable beginners but you will use it in the future. When the muscle has made a big effort you will have to let this object down on the floor or onto another surface. Plyometric (relinquent) or eccentric method. Isometric method enables developing strength for no more than 7090% from total capacity of your organism. Plyometric method enables developing strength in separate links of your arm and body parts for no more than 90100% from total capacity of your organism. A muscle works but it does not shrink at this but. Work is called relinquent if in its course muscle strength yields to gravity action of a body (limb) and the weight held by it. movement of arm/arms or body parts is performed backwards.html 2/10 . Movement is practically not observed in this method. It gives possibility to develop power in the certain WA (working angles). Popular belief ‘no pain. EXERCISES FOR ARMS: 1. As a rule. The same exercise can be done in three different methods: http://en. In option b) no more than 34 sets. from 8 to 4 reps. c) plyometric (relinquent). Dumbbell biceps curl with medium grip Dumbbell curl with medium grip (grip between hammer and undergrip) elbow with rest on Scott Bench.html 3/10 . dumbbell hold from 10 to 25 seconds. The exercise is performed from halfbent arm with medium dumbbell grip (see picture).armpower. The same exercise can be done in three different methods: а) dynamic (overcoming).net/trenings/igormazurenkotrainingforthebeginners236. b) isometric (holding). In option c) no more than 45 sets. from 8 to 4 reps. Initial position: elbow with rest on Scott Bench. 2. 3. exercise is performed from straighten arm with dumbbell hammer grip (see picture).9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. In variant c) no more than 34 sets.net Number of sets in option а) from 4 to 6 and reps from 25 to 8. Number of sets in variant а) from 4 to 6 and reps from 25 to 8. Dumbbell biceps curl with hammer grip Initial position: elbow with rest on hip interior. In variant b) no more than 23 sets. dumbbell holding from 10 to 25 seconds. 9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. b) isometric (holding). b) isometric (holding). Dumbbell wrist curl with undergrip Dumbbell curl on hand (thin neck). In variant c) no more than 34 sets. c) plyometric (relinquent). In variant b) no more than 34 sets. In variant c) no more than 34 sets.net/trenings/igormazurenkotrainingforthebeginners236. c) plyometric (relinquent). dumbbell hold from 10 to 25 seconds. Initial position: forearm is on plain bench parallel to floor. The same exercise can be done in three different methods: а) dynamic (overcoming). forearm parallel to floor. In variant b) no more than 23 sets. The same exercise can be done in three different methods: а) dynamic (overcoming). In variant b) no more than 34 sets. dumbbell hold from 10 to 25 seconds. http://en. Weight wrist curl with hammer grip Initial position: forearm is on plain bench parallel to floor. The exercise is performed from unbend hand with dumbbell undergrip from below (see picture). The exercise is performed from unbend hand with dumbbell hammer grip (see picture). dumbbell hold from 10 to 25 seconds.html 4/10 . from 8 to 4 reps. 4. from 6 to 4 reps.net а) dynamic (overcoming). Number of sets in variant а): from 5 to 6 and reps from 20 to 6. In variant c) no more than 34 sets. Number of sets in variant а): from 4 to 6 and reps from 25 to 8.armpower. b) isometric (holding). from 6 to 4 reps. c) plyometric (relinquent). 5. Number of sets in variant а): from 5 to 6 and reps from 20 to 6. Number of sets in the exercise: from 4 to 6 and reps from 15 to 10 EXERCISES FOR MUSCLES OF BACK AND ARM MUSCLES: 8. The exercise is performed only in dynamic (overcoming) mode.net 6. perform twisting action of hand outside by the help of judo belt with loads fixed on it (see picture). Pronator with load Initial position: standing position. narrow grip (see picture).net/trenings/igormazurenkotrainingforthebeginners236. http://en. Pullups with undergrip. Angle in elbow joint is no more than 90º. Pullups with undergrip. The exercise is performed only in dynamic (overcoming) mode. 7. Supinator with load Initial position: standing position. Angle in elbow joint is from 70º to 90º. perform twisting action of hand inside by the help of judo belt with loads fixed on it (see picture). legs shoulderwidth apart.armpower.html 5/10 . legs shoulderwidth apart. Number of sets in the exercise: from 4 to 6 and reps from 12 to 8.9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. pull the handle from a cable machine towards you (see picture). 9. Pulling load to belt while leaning forward. с) Stay on horizontal bar on bent hands (no more than 90º). If in each mode it is easy for you to perform this exercise. In isometric (holding) mode: no more than 1015 seconds. The exercise is performed in dynamic (overcoming) and isometric (holding) modes. Contraction on block with thick handle fixed on upper block Initial position: sitting on bench. Initial position: lean forward. load/dumbbell in right or left hand. in your further trainings we advise you to use load fixed on belt in such way as to perform instruction in this mode without exceeding the stated number of reps (dynamics) or number of seconds (isometry). Pull load to belt (see picture). b) Perform pullups from bent hands. Number of sets in the exercise: from 4 to 6 and reps from 12 to 6. (no more than 90º).html 6/10 .armpower.net/trenings/igormazurenkotrainingforthebeginners236. 10.net а) Perform pullups from straight hands. http://en.9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. The exercise is performed in dynamic (overcoming) mode. number of sets: from 4 to 5 and reps from 15 to 8. In variant of performing this exercise in dynamic mode. Parallel bar/parallel halfbar press Initial position: parallel bar/parallel halfbar press.net The exercise is performed in dynamic (overcoming) mode. http://en. The exercise is performed only in dynamic (overcoming) mode (see picture). The exercise is performed only in dynamic (overcoming) mode. flat dumbbell flies aside (see picture). Number of sets in the exercise: from 4 to 6 and reps from 10 to 8. EXERCISES FOR CHEST MUSCLES AND ELBOW LIGAMENT MUSCLES: 11. Number of sets in the exercise: from 4 to 6 and reps from 12 to 6.9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. 12.armpower. Flat dumbbell flies Initial position: lying on horizontal bench.html 7/10 .net/trenings/igormazurenkotrainingforthebeginners236. If it is easy for you to perform this exercise. which has been developed on the basis of multijoint exercises. dumbbell hold from 10 to 25 seconds. When the pain occurrence repeats you must immediately stop performing this exercise until the full recovery. "Frontal pressure" "Frontal pressure" or side pressure by the help of handle attached to the cable machine (see picture). The same exercise can be done in three different methods: а) dynamic (overcoming).9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. You should perform this plan during 23 months. b) isometric (holding). http://en. This set of exercises is performed by beginners during 34 months. handle and cable from a machine are parallel to floor.armpower. In variant b) no more than 34 sets.html 8/10 . In variant c) no more than 23 sets. 13. It is important to do control exercises before and after training cycle in order to define the increase of your power factor result. Number of sets in variant а): from 5 to 6 and reps from 20 to 6.net/trenings/igormazurenkotrainingforthebeginners236. c) plyometric (relinquent). By performing this set of exercises you will be able to increase your power factors by adapting WA (working angles) to loads that are close to armwrestling. TRAINING PROGRAM Here is the training plan for the beginners in armwrestling. If your arms strengthen you can move to more difficult variant of trainings. from 6 to 4 reps. Initial position: elbow is on table pillow. ATTENTION during the performance of this exercise you can feel light pain in elbow ligament. Conditioning/intermediate set of exercises for beginners in armwrestling. Follow the correct way of performance. in your further trainings we advise you to use load fixed on belt in such way as to perform instruction in this mode without exceeding the stated number of reps.net Number of sets: from 4 to 6 and reps from 10 to 4. Weights and load shall be recorded in diary both in percent and in kilograms. perform the following reps from right angle upwards with working amplitude of no more than 2025 degrees. weight 45% 55% 65% 75% 85% perform this movement smoothly and without snatches. 4 sets 151512108 reps each. Wednesday. elbow resting on Scott Bench. weight 40% 40% 60% 70% 80% 90% first two sets are performed in full amplitude and the next ones from straight hand upwards with amplitude of no more than 2025 degrees. weight 40% 40% 50% 60% 65% 70% 5. ‘Frontal pressure’. perform the following reps from right angle upwards with working amplitude of no more than 30 degrees. http://en. 6. Contraction with thick handle angled from a top part of the cable machine 5 sets 15121086 reps each. 4. Parallel bar/parallel halfbar press. 8. In 34 weeks do control exercises with maximal weight. 5. Don’t forget that quality shall prevail over quantity. Side pressure with handle fixed on block unit. 2. Dumbbell wrist curl (with thin neck). 3. Pronator with judo belt strap angled from lower part of the cable machine 6 sets 15 15121086 reps each. It is not necessary to do control exercises in all exercises. Be careful and don’t let any painful feelings occur in the course of your training. Dumbbell wrist curl (thin neck). First try them on 2. 4. Monday. 2. weight 45% 55% 65% 75% 85% Wednesday: Perform the same training plan but decrease working load by 10%15% and increase number of reps in the first set to 20. so that our service can work better. weight 40% 40% 60% 70% 80% perform the exercise in full amplitude in all sets. weight 45% 50% 55% 60% 60% elbow is on table pillow. Friday: Monday. Dumbbell biceps curl with medium grip (grip between hammer and undergrip) elbow with rest on Scott Bench 6 sets 151510864 reps each. perform the following reps from right angle upwards with working This site uses cookies. elbow with rest on table pillow. OK. Supinator with judo belt strap angled from a top part of the cable machine 6 sets 15 15121088 reps each. SET OF EXERCISES FOR BEGINNERS IN ARMWRESTLING This set of exercises is the next stage of beginners’ training and includes elements of general physical training and specialized exercises. After a thorough warmup. 5 sets 15151086 reps each. Flat dumbbell flies. Dumbbell wrist curl with hammer grip. 5 sets 202012106 reps each. Be careful in performing this exercise because it has the highest risk of injury. 5 sets 12101086 reps each. Friday: Monday 1. After a thorough warmup.net/trenings/igormazurenkotrainingforthebeginners236.armpower. weight 30% 30% 60% 70% 80% 90% first two sets are performed in full amplitude as in the previous exercise. 6 sets 151510866 reps each. 4 sets 15121010 reps each with or without load depending on training level. 5 sets 15121088 reps each. After a thorough warmup. perform the following reps from right angle upwards with working amplitude of no more than 30 degrees. weight 40% 40% 50% 60% 65% 65% 6. forearm parallel to floor 6 sets 2020121064 reps each.net Monday. Dumbbell biceps curl with undergrip. weight 40% 40% 60% 70% 80% first two sets to be performed in full amplitude. forearm parallel to floor. weight 45% 50% 55% 60% exercise is performed on halfbent arms. Pulling load to belt from bows front. 3. weight 30% 30% 60% 70% 75% 75% first two sets to be performed in full amplitude. Friday: Perform Monday scheme with regard of weight in percent ratio. Wednesday. 7.9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. elbow resting on Scott Bench. "Frontal pressure" with handle attached to the cable machine 5 sets 15121086 reps each. weight 45% 55% 55% 60% 70% exercise is performed in full amplitude with staying in upper position. Dumbbell biceps curl with hammer grip. 1. Learn more amplitude of no more than 30 degrees. working angle in elbow is no more than 80 degrees.html 9/10 . weight 30% 30% 60% 70% 75% first two sets to be performed in full amplitude. then on the next 2. I understand. 4 sets 15121010 reps each. We advise you to perform this set for 23 months; do control exercises before and after training cycle. net Igor Mazurenko Cool? Rate: Share 0 Сохранить Tweet 0 Share ABOUT US ► ► ADVERTISEMENT NEWSLETTER OUR PARTNERS You want to be always up to date in Armwrestling? Subscribe our newseltter! Your email NEWS CHAMPIONSHIPS AND RESULTS Calendar Results Armwrestling events map Armfight Vendetta Zloty Tur Cup ► SITE MAP ► REGULATIONS ► CONTACT GO GALLERY ARMWRESTLING FIGHTERS FANZONE SHOP About armwrestling History Rules Clubs Hall of Fame Training Armpower Magazine Profiles Training Supplements Ranking Clubs Registration Community Video On Demand Newsletter YouTube channel Facebook FOLLOW US Newsletter Facebook YouTube © Copyright by armwrestling. All rights reserved (c) 2004 ‐ 2015 by http://en.armpower. siłowanie na ręce.html 10/10 .9/23/2015 IGOR MAZURENKO TRAINING FOR THE BEGINNERS # 2 # armwrestling # ArmPower. армспорт.net/trenings/igormazurenkotrainingforthebeginners236.

Igor Mazurenko - Training for the Beginners # 2 # Armwrestling # Armpower

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