What I do to prepare for a big tournament - These preparations have led me to over 28 National Medals ;

Cardiovascular training

• Get in better shape by excercising. Having good cardiovascular health will help you focus on strategy rather than trying to catch your breath. To make my lungs stronger, I like to get my heart rate up by walking first and then jogging. I start by walking to get my muscles warmed up and then I jog untill me heart rate gets into the fat burning zone. To make this as easy as possible, I switch back and forth by walking and jogging, walking then jogging etc, etc. I switch back and forth so that my heart rate stays at or above my target level.

Weight Loss

• I always try to get into the lowest weight class I can for important tournaments.
• Fat reduction that has worked for me in the past: - I ensure that my daily calorie intake is always less than my calories burned. I use formulas to determine the approximate colories I burn daily and count the calories that I take in.
• I examine the weight classes available in the tournament I am competing in. I choose the weight class that is lower and best for me. I always go to a lower weight class that is within 8-10 lbs of my current weight.
• There are two main ways to lose water weight. 1 = Exercise (walking or jogging) and 2 = sauna or hot bath tub. Of these three methods, I prefer hot bath tub soaking for weight loss. I look at where the tournament is going to be located and ensure that this location hotel has bath tubs in the room. Most hotel rooms in Canada and the USA have bath tubs in the rooms.
• I have lost up to 10lbs of water weight prior to weigh ins. Any more than this can take away more than you gain.
• Weigh-ins are generally the day before the tournament. This is great because you can cut the water weight needed the day before the tournament which does deplete your energy. You can weigh in the day before and then sleep and rejuvinate your energy and compete the next day.

Arm Wrestling Training

• This includes table time if a table is available and going through exact move from neutral to a finish winning position. If a training partner is availble, great. If a third person is available, ask them to act as a mock referee. The referee shoulc set up the arms straight and fairly and call the start. Have your partner give only 50% resistance so you can practice the exact move to win. I find that going back and forth seems to work well. I be offensive 5 times and them let my training partner be offensive 5 times. Do this as long as possible until tired.
• Use straps as much as possible and you will learn how straps work the best for you.
• Use table rules and referee rules to your advantage! Practice makes perfect.
• I have found that it takes several days (up to a week) to recover from heavy arm wrestling and after tournaments, it has actually taken me 1 1/2 weeks to fully recover.

Practice Starts 

• The start will either be: (don't move, go) or (ready, go). Practice both of these starts.  
• Replicate what the head referee will say and do: align the shoulders, straighten the arms both right and left and from opponent to opponent, straighten the wrists, and use a start call.
• If by yourself, you can use a recording machine to play the start. I have done this in the past which works well. I record five starts about 45 seconds apart. I play the recorder and similar to shadow boxing, practice my strarts.
• Be fast by using both good timing and quick reflex speed. 

Gym Strength Training

• Strength training can be done in any gym to replicate Arm wrestling movements. I use handles with straps like in the picture above which forces your wrists to get stronger. Using bars that hang down is less demamding on the wrists. While doing movements to work each body part, while doing the movement, I curl my wrist into a top-roll position and then on the next repitition turn my wrist into a hook position.
• I use a three day split to ensure I work all my body parts. Upper body day 1, upper body day 2, and legs on day 3. I work my abs, lower back, and hands every day because they recover very quickly.
• I always ensure I am fully recovered prior to a tournament.

I try to attack all these areas prior to any important tournament. For a deeper look and further help, many of these principles are discussed in my intermediate and advanced videos or visit my store for packages that include how to videos and many more blogs.