Arm Wrestling Training Book for Beginners

[Covellog]

Great info! Thanks for sharing this.

[mobilecrackers]

thank you, this is amazing .now i need the right person to fight

[Armbender]

Almost finished next chapter -Making Weight

[orangegoblin]

This is interesting stuff, and you obviously put a lot of thought and work into it. A great example of what these "write your own article" posts should be.

[Armbender]

This is interesting stuff, and you obviously put a lot of thought and work into it. A great example of what these "write your own article" posts should be.

Thanks, it definately helps to have a passion for what your writing about too

[mosayf]

thank's for sharing

Best Adjustable Dumbbells

[coolfighter97]

well written.

[RedVex]

this post is well written and very informative, should be a sticky imo.

[Armbender]

this post is well written and very informative, should be a sticky imo.

Thanks guys! Really appreciate the comments

[RedVex]

Thanks guys! Really appreciate the comments

I have incorporated most of the tips you give here into my own training regime, and it gives the desired effect, I am getting positive progress for sure.

[atmiller]

not sure if I am missing it but how many times per week should I do this? how long should I use this beginner program before moving on?

[Armbender]

It's not so much a program for beginners but and intro to the sport and types of training we do with a couple tips.

In order to get to another level, you need to hit real clubs and tournememts

[Marthyz]

How many times a week would you do this gym routine if you have table-time once a week?

[Armbender]

How many times a week would you do this gym routine if you have table-time once a week?

Only once per week

This is my cycle right now

Monday - 6km run / Chest & Tris
Tuesday - Rock Climbing/Arm Wrestling
Wednesday - Back/Lats
Thursday - Circuit Training
Friday - Bis & Shoulders
Sat/Sun - Arm Wrestling routine
Sat/Sun - Swimming or Rock climbing

[Kobiaszi]

Very informative. Thank you.

[Marthyz]

Thank you Will. I have read your entire Arm Wrestling Journal in the past 2 days and I find it extremely informative and inspiring haha. I have been pulling for 8 months now under Chris Gobby and Marc Vachon's coaching in team Meta-Hook, I'm 24 years old and I weigh around 145lbs. I am still a pure novice, but I'm the kind of guy who has to track every workout and PR like you do.

One thing I don't understand in your beginners book is why you put shoulders ahead of biceps in terms of priority for AW. Honestly, you have been training biceps probably 15 times more often than shoulders and your lifts are also extremely stronger biceps wise. Care to enlighten me? :P

Thanks a lot for answering, I'm constantly trying to find the best workout for myself.

[Armbender]

Thank you Will. I have read your entire Arm Wrestling Journal in the past 2 days and I find it extremely informative and inspiring haha. I have been pulling for 8 months now under Chris Gobby and Marc Vachon's coaching in team Meta-Hook, I'm 24 years old and I weigh around 145lbs. I am still a pure novice, but I'm the kind of guy who has to track every workout and PR like you do.

One thing I don't understand in your beginners book is why you put shoulders ahead of biceps in terms of priority for AW. Honestly, you have been training biceps probably 15 times more often than shoulders and your lifts are also extremely stronger biceps wise. Care to enlighten me? :P

Thanks a lot for answering, I'm constantly trying to find the best workout for myself.

Hi! Great question. I know Gobby and Vachon very well. I rained with the for a couple years when I was on course with the military

To answer, my priority doesn't mean priority of training. It's for importance.

I train biceps more than shoulders because shoulders are hit indirectly in so many different aspects and retain more strength (my opinion) than biceps.

If I stopped training shoulders and biceps for 3 months, I would see greater strength loss in my biceps.

My main target in most of my arm exercises is the 4-5" section from bicep to forearm (Inner elbow area)

I hope that helps

[Marthyz]

Hi! Great question. I know Gobby and Vachon very well. I rained with the for a couple years when I was on course with the military

To answer, my priority doesn't mean priority of training. It's for importance.

I train biceps more than shoulders because shoulders are hit indirectly in so many different aspects and retain more strength (my opinion) than biceps.

If I stopped training shoulders and biceps for 3 months, I would see greater strength loss in my biceps.

My main target in most of my arm exercises is the 4-5" section from bicep to forearm (Inner elbow area)

I hope that helps

I'm still not sure what you mean by importance. To me "importance" means what has to be stronger than the opponent to win. For example, my shoulders/pecs/triceps seem a bit stronger than you, as I have been powerlifting for 3 years, although my biceps are literally almost half as strong as you. But I'm nowhere near good at armwrestling yet, it seems to me for now that if someone with the same technique/experience as me has stronger BICEPS than me, he destroys me. Whereas I can beat people with stronger shoulders but weaker biceps. (I am mainly talking about hooking here).

Let's say 5/10 is the average strength of a man at my bodyweight. If:

My hand+wrist are 9/10, biceps are 9/10 and shoulders 7/10
My opponents hand+wrist are 9/10, biceps are 7/10 and shoulders 9/10


I think the winner would be me. If not, then I agree shoulders are more important than biceps.


Just trying to understand what you mean by importance :P Because I think your shoulders are probably a 7-8/10 and your biceps a 10/10, compared to the average man.

[Armbender]

How you use your shoulders is extremely important.
Yes bicep power is definitely important for hooking as you can tell from training with Gobby. But take hook out of the equation and look at the set-up, defensive positions, offensive position and all technical moves, I feel shoulders are more engaged over biceps

Could you put biceps over shoulders, absolutely. Will it make a difference, probably not. Just simply my opinion.

[Marthyz]

How you use your shoulders is extremely important.
Yes bicep power is definitely important for hooking as you can tell from training with Gobby. But take hook out of the equation and look at the set-up, defensive positions, offensive position and all technical moves, I feel shoulders are more engaged over biceps

Could you put biceps over shoulders, absolutely. Will it make a difference, probably not. Just simply my opinion.

Fair enough

[Armbender]

Some new training vids!

[jdalsim]

Great stuff. I am just starting to come back to arm wrestling. I loved it when I did it. I trained for awhile up in Tacoma with a few guys. You may know a couple of them. A couple last names I forget, but there was Sean, Wayne, Andy Medak and Steve Phipps.

I'd love to find another group around the Portland, OR area, but all my search results have turned up nil.
Perhaps you have some knowledge of someone in the area here?

Regardless, I'm getting a table and training with whomever will show up. I'll be using many of your methods here. Also, my dynaflex cause it's kind of amazing. Not so much for strength, but I use it for practicing holding pressure while switching finger position.

[Armbender]

Great stuff. I am just starting to come back to arm wrestling. I loved it when I did it. I trained for awhile up in Tacoma with a few guys. You may know a couple of them. A couple last names I forget, but there was Sean, Wayne, Andy Medak and Steve Phipps.

I'd love to find another group around the Portland, OR area, but all my search results have turned up nil.
Perhaps you have some knowledge of someone in the area here?

Regardless, I'm getting a table and training with whomever will show up. I'll be using many of your methods here. Also, my dynaflex cause it's kind of amazing. Not so much for strength, but I use it for practicing holding pressure while switching finger position.

I know Steve Phipps! Good to have you online

Here's my OR list you can try
http://armwrestlingcontacts.homestead.com/Oregon.html

Leonard is extremely knowledgeable on clubs in the Poetland area as that's where he lives

[Armbender]

CHAPTER 4
Making Weight Catagories

Diet & Nutrition for Making Your Weight
****** In no way are these statements supported by the FDA or by doctors. This is based on my personal opinion and own experiences. Please consult with your personal doctor before attempting any serious weight-loss regime*******
******

There are many ways to drop your weight. I will discuss 2 ways which work for me below. To me, weight-loss is not something that happens, it is a lifestyle. If you can control your nutrition throughout the year, you will find that it is much easier to make your weight when the time comes.

Ideally, you should only be dropping 1 weight category. (i.e. if I weight 132lb, I can drop to 121lb. If I weight 154lb, I can drop to 143lb, etc.

Phasing Diet (Over 6-8 Weeks)
Step 1—Gauge your weight, figure out your realistic target weight.
Step 2— Write down nutritional facts of what you are currently eating, main facts are; Protein, Carbs, Sodium, Calories, Fat
Step 3— Diets will break you mentally if you are not focused and committed.

The Phasing Diet starts 8 weeks out from weigh-ins.

8 Weeks—Calorie Intake—2000, Protein—130gm (1gm per lb bodyweight) I am not concerned about fat or sodium at this time. I start cutting out unwanted carbs. No snacks at night.

6 Weeks—Calorie Intake—1750, Protein—130gm. Start dropping starches and all breads. Introduce cardio 3x per week, Increase water to 3L per day.

4 Weeks Out—Calorie Intake—1500, Protein—130gm, Carbs are at 100gm, cut back fruit to 1 per day, Cardio 4x per week. Increase water to 4L

2 Weeks Out—Calorie Intake—1500, Protein 130gm, Carbs are at 50gm, Cut all fruits, Cardio 5x per week, Sodium at 1000gm (**Sample Menu**)

1 Week Out—Calorie Intake-1250, Protein 130gm, Carbs 25gm, Sodium at 500gm Cardio 7x per week, Start black coffee, Keep water at 5L

2 Days Out —Calorie Intake—1000 if necessary, Protein 100, Carbs 0gm, Sodium 0gm, Cut Water to 1L

1 Day Out—Last whole meal at lunch, black coffee at supper, 1 glass water
Day of Weight-ins—Fast the whole day until you make weight. If necessary, garbage bag and Sauna. Ensure you rehydrate properly with either Pedialite or Coconut Water. Try to avoid eating for 90 minutes so your body has time to adjust.

Flash Diet (Over 1 Week based on 135lb bodyweight)

1 Week Out—Calorie Intake 1250, Protein 130gm, Carbs 25gm, Sodium at 500gm Cardio 7x per week, Start black coffee, Keep water at 5L

2 Days Out —Calorie Intake—1000 if necessary, Protein 100, Carbs 0gm, Sodium 0gm, Cut Water to 1L

1 Day Out—Last whole meal at lunch, black coffee at supper, 1 glass water

Day of Weight-ins—Fast the whole day until you make weight. If necessary, garbage bag and Sauna. Ensure you rehydrate properly with either Pedialite or Coconut Water. Try to avoid eating for 90 minutes so your body has time to adjust.

Supplements
Coconut Oil, Multi Vitamin, Vitamin D, Dandelion Root, CLA

This was the combination of supplements during my cut. In this 8 week phase including diet, nutrition, supplements, and bat soaks, I dropped 38lbs and still had lots of strength to compete at the World level earning a Bronze Medal.

Bath Soaks to Cut Your Weight
This is an extremely dangerous method of dropping weight and I do not recommend or condone this method. This is simply based on my experience prepping for the World Championships. A substitute for this method is the sauna with a garbage bag but I found this much more effective, if you can handle it.

Night Before Weigh-Ins
I would want to be within 10lbs of my weight the night before.

On average, I would lose 0.8lbs per session

A session consists of 10 min in the bath, 10 minutes in your bed under blankets. Completely submerge your body in a tub of hot water (hot enough that you can barley take it. Once you come out, jump into a bed and cover yourself with blankets after drying yourself off.
Day of Weigh-Ins—I want to be within 4-5lbs in the morning.

Continue doing bath soaks until 2 hours out. This is when I want to be within 1-2lbs. Continue until you have reached your weight. Stay under your blankets until it is your time to make weight.

IMPORTANT
Rehydration is key here. You need to have Pediolyte, coconut water on hand once you make weight. Don’t even think about eating for a couple hours. Your goal is to consume 1/2L of fluids for every pound of bodyweight you have lost.

Slowly start introducing foods into your body so it isn't a big shock.

Nutrition—Meals & Timings

Timings
6am - 1 Tbsp Coconut Oil, Protein Shake
7am - Coffee, Oats
10am – 1 Snack, 1 piece of fruit
12pm - Salad
2pm – 1 Snack
4-5pm - Supper (1 meat, 1 side)
7-730pm - Snack

Recipes
Oats
1/2 cup quick rolled oats
1 tbsp dark cocoa (from Costco)
2 Tbsp Hemp Hearts (Best from Costco)
1 scoop protein
3/4 cup natural unsweetened almond milk
1 tsp cinnamon
3/4 cup of fruit (banana, strawberries, etc) I keep them frozen
Put all ingredients in a plastic container the night before and shake.
Take out of the fridge in the morning and eat cold.

Protein Balls
500gm Almond Flour (Costco sells it cheap)
3 tbsp honey
3 tbsp protein peanut butter (Supplement King, any flavor you want)
6 scoops protein powder
1 scoop of dark cocoa (from Costco) Use your protein scoop for this
Add all ingredients into a large mixing bowl. Add water slowly and start mixing everything like your making pizza dough. Add only enough water to mix.

Roll the balls up and place on a baking sheet. Refrigerate overnight and then place them in a zip lock bag. Eat cold. This will make 12 Balls

Salad
Alternate between Kale and Spinach each day (1 cup)
2 boiled eggs sliced
Handful of dried cranberries
Sweet peas
Handful of sliced almonds or sliced walnuts
3/4 - 1 piece chicken breast (I BBQ a lot on Sunday, then defrost as required through the week to make it simple)
Siracha sauce was the only sauce I used
A few cherry tomatoes
A few broccoli heads
Tbsp shredded cheese

Sides (Pick One)
1.5 cups broccoli fried with onions in coconut oil
Grilled Asparagus (natural diuretic)
Once a week - Basmati Rice, with 2 scrambled eggs, chopped onion, fresh garlic, 1 tsp soy sauce....limit this due to sodium.
1 cup quinoa, add dill, jalapeños, green onion, handful cherry tomatoes sliced.
Fresh Sweet potato fries, fry in coconut oil, no seasoning

Snacks (Pick One)
1 serving Greek yogurt, add 1 tbsp chia seeds, 1 tbsp hemp hearts, 1 tbsp pumpkin seeds
2 boiled eggs
Flavored rice cake with protein peanut butter
Protein Shake

[Iceman1800]

Little bump for new members