🏋️‍♂️ Advanced Armwrestling Training by Coach Ay Raimonds Liepins

1. Hook Training

• Goal: Strengthen wrist flexors and biceps to curl and pull opponent’s arm.
  
  

• Exercises:
  
  

  • Wrist curls (palms up) — 4 sets of 15-20 reps with moderate weight.
    
    

  • Bicep curls (supinated grip) — 4 sets of 8-12 reps.
    
    

  • Isometric holds: Hold a curled wrist position with resistance band for 20-30 seconds, 3 sets.
    
    

  • Table hooks: Practice hooking opponents or using a rope to simulate hook tension.
    
    

2. Toproll Training

• Goal: Improve finger, wrist extension strength, and supination.
  
  

• Exercises:
  
  

  • Reverse wrist curls (palms down) — 4 sets of 15-20 reps.
    
    

  • Finger extensions with rubber bands — 3 sets of 20 reps.
    
    

  • Forearm pronation/supination with dumbbells — 3 sets of 15 each side.
    
    

  • Toproll drills: Practice the motion pulling opponent’s fingers back on the table.
    
    

3. Backpressure Training

• Goal: Build shoulder, triceps, and lat strength for pushing opponent backward.
  
  

• Exercises:
  
  

  • Tricep pushdowns or dips — 4 sets of 10-15 reps.
    
    

  • Lat pulldowns or pull-ups — 4 sets of 8-12 reps.
    
    

  • Isometric backpressure holds: Press against a fixed object or partner and hold for 20-30 seconds, 3 sets.
    
    

  • Table backpressure practice: Hold the arm in backpressure position against resistance.
    
    

4. Side Pressure Training

• Goal: Strengthen side pressure muscles (deltoids, chest, biceps).
  
  

• Exercises:
  
  

  • Lateral raises — 4 sets of 12-15 reps.
    
    

  • Cable crossovers or chest flys — 4 sets of 12-15 reps.
    
    

  • Side pressure isometrics: Push sideways against resistance band for 20 seconds, 3 sets.
    
    

  • Side pressure table drills: Practice moving opponent laterally.
    
    

5. Press Training

• Goal: Maximize power using shoulder and body weight downward.
  
  

• Exercises:
  
  

  • Overhead shoulder press — 4 sets of 8-12 reps.
    
    

  • Incline bench press — 4 sets of 8-10 reps.
    
    

  • Push-ups with added weight — 4 sets of 15-20 reps.
    
    

  • Press isometrics: Push down against a fixed bar or partner and hold for 20-30 seconds, 3 sets.
    
    

🗓️ Sample Weekly Split for Advanced Training

Day

Focus

Monday

Hook + Wrist/Forearm Strength

Tuesday

Toproll + Finger & Wrist Extensors

Wednesday

Backpressure + Shoulders & Triceps

Thursday

Side Pressure + Chest & Delts

Friday

Press + Overall Upper Body Power

Saturday

Table Practice (all techniques)

Sunday

Rest & Recovery

Additional Tips from Coach Raimonds:

• Progressive overload: Gradually increase weight and resistance.
  
  

• Isometrics are key: Hold positions mimicking match angles to build endurance.
  
  

• Technique drills: Regularly practice all techniques on the table.
  
  

• Recovery: Prioritize joint health and flexibility with stretching and massage.