Arm Wrestling training plans, built for your goal
Arm wrestling matches are won on wrist and forearm-specific strength and leverage technique like hooking or top-rolling, not general grip or bicep training, and pronation/supination strength barely gets touched by a normal gym program. SportBlox builds your arm wrestling training plan around your goal, current level and preferred style.
Who it's for
Competing in your first tournament
Technique and match-specific strength building toward a competition date.
Building a stronger hook
Wrist flexion and pronation strength for hooking-style pullers.
Building a stronger top roll
Forearm and finger strength for top-roll-style pressure and control.
A week of arm wrestling training
Example: a club puller developing a hook ahead of a regional tournament. Your own plan is built around your event, level and schedule.
How SportBlox personalises it
Your goal & event date
Sessions build toward the specific goal and date you set, with a taper if you're racing or competing.
Your skill level
Volume and intensity scale to where you actually are, from Inexperienced to Professional.
Your stated weaknesses
Tell SportBlox about things like hook strength at the wrist, top-roll pressure and control, elbow and tendon durability under load and the plan weights sessions toward fixing them.
Your schedule
The plan fits the days and time you say you have — not an idealised training week.
Arm Wrestling training plan FAQ
How many sessions per week does the plan include?
Usually 5 sessions covering wrist/forearm strength, table technique and match sparring, with a rest day.
Do I need an arm wrestling table to train?
Table sparring assumes access to a table and partner; strength and grip sessions can be done in a normal gym without one.
Is this suitable for someone new to arm wrestling?
Yes — set skill level to Inexperienced and the plan builds wrist and forearm strength before introducing table-specific technique.
Will it fit around my existing gym training?
Tell SportBlox what you already lift and it layers arm-wrestling-specific work around it rather than duplicating your sessions.
Does it help prevent elbow and tendon injuries?
Sessions build tendon resilience through progressive loading, but flag any existing elbow or wrist issue so table sparring intensity stays conservative.
Build my free arm wrestling plan
Free to generate. No credit card required.
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