Approximate ratio of loads in the training cycle.
1. The principle of the working angle and working amplitude
Arm wrestling is a static sport. During the fight, many muscles do not change their length, they fix individual parts of the arm in a certain position. These positions are called WORKING ANGLES (RU). The same dynamic movements that are still performed are, as a rule, one-phase (one-time) in nature and are performed only in a certain part of the possible amplitude of movement. This part of the amplitude is called the WORKING AMPLITUDE (PA). As a rule, during the fight, at the end of the working amplitude, the RU is still fixed, in which the athlete ends his fight if he wins.
RU and RA are determined strictly individually and depend on the structure of the hand, fighting techniques, etc. In these corners, the level of your strength can be several times higher than the level of strength in other positions.
When training with free weights, make sure that the maximum load falls on the RU. To do this, when performing exercises, regardless of what kind of work you are doing - dynamic or static, make sure that the bendable part of the hand (individual phalanges of the fingers, hand, forearm) in the position of your RU is perpendicular to the gravity vector (or parallel to the floor) … While you can perfectly match the working weight while working on the RA, there are some difficulties in training on the RA. With dynamic flexion, which takes place in training over RA, the maximum load falls on only one point (or angle) of this amplitude and your muscle is pumped unevenly. The only exceptions are special simulators that provide a constant load along the entire amplitude of your movement.
For example, when flexing the hand on a bench parallel to the floor with a barbell or dumbbells, the maximum load falls on the initial phase of RA, when the hand is parallel to the floor. With further flexion, the load is significantly reduced, leading to the maximum development of strength in the middle and final phases. Athletes who train the hand only on a parallel bench, when wrestling, usually hold the hand well in the initial, starting position, however, they have difficulty bending the hand and keeping it in a bent position.
For high-quality training, the RA must be divided into conditional working angles - initial, middle and final positions. The above exercise develops strength in the initial RU. In order to develop strength in the middle RC, which means the middle part of your RA, change the slope of the bench (the tilt of the forearm) so that in the position of the middle RC (middle RA) the hand is parallel to the floor. In this case, during dynamic flexion, the load will increase, reach a maximum value in the middle position of the PA, and then begin to decrease again.
To actively influence the RA of the final position RA, your forearm in relation to the floor should be almost perpendicular. In this case, in the initial position of RA, your muscles will not experience almost any load. During flexion, the load will increase and reach its maximum in the final phase of RA.
Based on the above, we can conclude that dynamic movement, even in the working amplitude, is not ideal for achieving the development of strength in arm wrestling.
When working with RA, you don't need to do dynamic flexion. By dividing the PA into several working angles, you can apply a static load in each of them.
Several years ago, Olympic champion and world record holder in weightlifting David Rieger shared with me that he actively used static exercises in his training. He found a weak point in his working range of motion and applied a static load at this point. This helped him make the weak points of his movement strong.
2. Principle of working direction
The principle of the working direction is based on the fact that the same muscle can have different strengths not only in length (working angle principle), but also in width.
For example: the flexor muscles of the hand can bend it in the direction of the little finger, middle finger, thumb, etc. Each of the muscle bundles performing one of these movements can have different strengths and are trained separately.
In training aimed at the fastest progress, you must strictly specialize in the directions of movement you need in the first place. These directions are called "Working Directions" (RN) and are determined primarily by your favorite fighting technique.
Having chosen the PH you need when working with free weights, position the bendable part so that the PH is directed back to the gravity vector or from bottom to top. This is achieved by turning the body, forearm, hand - by selecting the optimal grip. This principle applies to training fingers, with the exception of the thumb, since the fingers have only one working direction.
By specializing in one PH, you will achieve fantastic fast results. However, do not forget that the possession of only one technique of wrestling, albeit vertuous, will not provide you with stable performances at the armwrestling table.
When I was lucky enough to meet the legendary John Brzenk in Moscow in 1994, he told me (quite a bit) about his training movements. I realized that D. Brzenk very subtly follows the direction of his training movements. However, he trains his arms in all directions, which allows him to choose a more comfortable technique with one or another opponent.
3. The principle of priority of static stress
During the fight at the table, armwrestlers have static over dynamic tensions. The same ratio should be transferred by you to work with free weights and machines.
There are two types of static load:
passive statics or "holding" and active statics.
Retention is said to be when the amount of muscle tension is determined by the weight of the load or the sparring partner. For example, holding a dumbbell in a given position.
Active statics is said to be when the amount of muscle tension is determined or set by the athlete himself. For example, pressure on a metal handle, which is imitating an opponent's hand, which is fixed on the table.
Usually, holding is used when working with free weights, on a bar, etc., and active statics when working at a table. The magnitude of such voltages can be set from 50% to 100% of the maximum. The duration of a single voltage can range from a few seconds to several minutes and is inversely proportional to the magnitude of the voltage. The time of a single voltage with 100% force usually does not exceed 10 seconds.
4. The principle of microtemporal exposure
Based on the ability of muscles to withstand superload for a very short period of time. This time is calculated in fractions of a second, and the tension can increase up to 120% -130% of the maximum during normal workouts. These stress loads force your muscles to build strength at a phenomenal rate, and also strengthen the ligamentous - articular apparatus.
There are two types of such loads:
a / passive method / pushes /:
It is used during holding and consists in the fact that the weight of the weights with which you are working increases dramatically. For example: you hold dumbbells with a weight of 70% - 80% of your maximum weight.
The sparring partner applies 5-6 consecutive hits on the dumbbell from top to bottom with his hand or lightly cushioning object. At the moment of impact, the weight of the dumbbell increases by 30-40% and reaches 110-120% of the maximum. In this case, your RU should remain unchanged.
To avoid injury, make sure that the weight of the weights fluctuate within no more than 30-40%. Usually used in the same exercises as holding.
b / active method / jerks /:
It consists in the fact that you yourself apply maximum force to a fixed point, but unlike active statics, in a minimum period of time. Usually they make 5 - 6 jerks with an interval of 1 - 2 seconds. or by command.
Only very experienced athletes can do jerks from a relaxed state. The safest jerks are from 20 - 30% of the initial stress. To prevent injury, also make sure that the point of application has little shock absorption. This method is usually used in the same place as active statics.
5. The principle of long-term exposure
You must remember that while maximum resistance and extreme load training is the catalyst for a rapid increase in your strength, it is still stressful and cannot be repeated more than once a week. Stress loads are perceived by your body as a disease in the literal sense. The regenerative-oxidative processes after such training last on average from 5 to 10 days.
In order to accelerate rehabilitation, it is necessary to apply prolonged but moderate static stress. In addition, prolonged moderate stress perfectly develops static endurance and static stress tolerance.
Muscle tension during such training should not exceed 40-60% of the maximum. The single voltage time can range from 1 to 3 minutes.
6. The principle of muscle interdependence
By extremely specializing the development of the strength of your muscles in RU and RN, you are constantly increasing the difference in strength between strong and weak bundles along the length of the same muscle.
At a certain stage, these weaknesses can inhibit the development of strengths. Therefore, from time to time, do not forget to train the weak points of your muscles as a general physical preparation.
7. The principle of limited amplitude
Based on the previous principle, you should sometimes introduce dynamic exercises into your workouts. However, always limit the full range of motion in the initial phase. Do not bring your movements to full extension, as this stretches your muscles and reduces their strength potential.
8. The basic principle
This principle is intended to remind you that arm wrestling is a kind of martial arts, not weight lifting.
No amount of strength acquired by you away from direct contact with the opponent's hand will lead you to the desired result.
Table workouts should account for at least half of all your workouts.
AN ORIENTAL RATIO OF LOADS IN A TRAINING CYCLE
Type of workout Number of workouts Degree of muscle tension Time MODERATE
5 (0, 2sec.) - 10sec.
Photo: V Open All-Russian armwrestling tournament Moscow region, Lotoshino settlement, January 16-18, 2009
Material provided by the champion of Russia Kuznetsov V.