| | | | | a squat and row using a cable or rubber band system |
| HOW TO ELIMINATE ARM PUMP | | | | or an underhand dead lift into a bicep curl using dumb |
| | | | | bells or a bar bell. Pull-ups are considered a |
| BY: MARC A. SPATARO | | | | compound movement and should be a primary |
| Arm pump is the topic that racers address me with | | | | exercise in any program. Large Grip or “fat |
| the most. There have been many explanations as | | | | grip” handles have been used with power lifters |
| to why we get it, how to prevent it, supplements | | | | for many years. Large handles and over sized bar |
| have been made to try and combat it, and physicians | | | | bells develop grip strength quicker than normal sized |
| have gone as far as to perform surgeries in order to | | | | equipment. Within a few reps using these over |
| correct it. As a strength and conditioning coach I | | | | sized grips you will soon discover the onset of arm |
| would like to address ways to improve your training | | | | pump and grip fatigue. After each set it is important |
| so that you condition and prepare yourself not to | | | | to perform your stretches to help aide blood flow, |
| get it. | | | | flexibility, and range of motion. Super sets, drop |
| There are 15 muscles in your forearm and 40 in your | | | | sets, and circuit style sets are another way to keep |
| hand and wrist that are responsible for holding on to | | | | constant force on these muscles. Design your |
| the grips, shifting the clutch, applying throttle, and | | | | workouts using these variations as well changing the |
| working the front brake. This does not include all of | | | | tempo of your reps periodically. |
| the tendons and ligaments that make up the very | | | | A great way to cross train and develop amazing |
| complex system that primarily controls our | | | | hand, forearm, and core strength is climbing. Both in |
| machines. Strengthening your forearms and hands | | | | door and out door rock climbing, cargo net walls, and |
| should be a major component in your training | | | | climbing ropes, are very beneficial and challenging. |
| program. | | | | The constant tension put on the body helps to |
| As always there is no substitute for riding and racing | | | | develop muscle endurance and stability. My Winter |
| when conditioning yourself for the race season. | | | | Camp (Dec 08) will have a special event held at the |
| When practicing try and chose really rough sections | | | | nation’s second largest climbing facility, Earth |
| and concentrate on riding them for as long as you | | | | Treks, to introduce racers to this highly rewarding |
| can at a race pace. The longer you can last riding | | | | sport. |
| the rough stuff the better you will condition | | | | Rest and recovery are as important as training, |
| yourself. After you have fatigued or have | | | | especially if you are a racer with a physically |
| experienced arm pump take a break and stretch | | | | demanding job such as a construction worker, |
| your hands and forearms. After your arms have | | | | mechanic, land scaper, or laborer. Massaging the |
| relaxed go back out and ride until you reach fatigue | | | | forearms and hands should be a major part of your |
| or arm pump again and repeat your stretches. Using | | | | program. There are many different ways you can |
| stop watches and practicing with riders of equal or | | | | achieve this. A massage therapist would obviously |
| better ability will help you keep your pace and assure | | | | be the best choice, but you can also use hand held |
| you are conditioning your hands and forearms to the | | | | devices such as electronic and manual massagers. |
| fullest. Try and ride like this as often as possible and | | | | Much like stretching massage will increase and |
| you will soon find yourself over coming this common | | | | improve circulation, relax tight muscle fibers, loosen |
| issue. | | | | and stretch fascia, and help reduce any occurring |
| Finding the time to ride can be a difficult task, | | | | inflammation that may exist. Be sure to practice |
| especially if you work, have a family, and attend to | | | | deep, slow, and controlled breaths when receiving |
| life’s everyday chores. Fitting in an effective | | | | massage to further your relaxation. |
| workout is the next best thing for conditioning. | | | | Poor hydration can play a major role when |
| While all aspects of training should be addressed in | | | | experiencing arm pump. Hydrated muscles are ones |
| your program, I am going to suggest several | | | | that will perform at their best. Muscle cells function |
| exercises and techniques that will help to combat arm | | | | properly when they are at their “fullest” |
| pump. | | | | giving stronger contractions and having longer lasting |
| | | | | endurance. Hydrating the body should be a part of |
| Pulling exercises such as pull ups, rows from various | | | | everyday life not something that is achieved in three |
| angles, and arm curls work the targeted muscles | | | | days or less before the race. There is no substitute |
| most effectively. These exercises should be | | | | for water, drink as much as you can throughout the |
| performed in a compound manner working multiple | | | | day, everyday! |
| joints during each rep. Exercise examples would be | | | | |