MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow Y
Trainer's Eye
Phase 5 · Load and return · Session Y

Heaviest yet.
Slowest yet.
Still clean.

Phase 5 opens with the heaviest loading of the programme, before any speed goes near the elbow.

  • Ysession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Strength first, speed second

The arm has to be strong before the swing goes back to full speed. Reversing that is why this comes back.

Load then rest

Tendon needs load and then time. Heavy sessions every other day beat the same work crammed into one.

Tendons adapt slowly

Tendon remodels over months, not weeks. Pain improves long before the tissue is finished — which is why the programme runs thirty sessions.

Three couplets · two rounds · twelve minutes · an arm that works

A

Heavy arms

Heavy curl + heavy extension
A1

Heavy curl — tempo

60 s · slow reps

Heaviest pack you control: one up, three down, elbows pinned throughout.

Easier lighter  ·  Harder heavier

R1R2—
A2

Heavy triceps extension

10 reps · ×2

Heaviest load overhead you control; lower slowly, press up, lock the elbow.

Easier lighter  ·  Harder heavier

R1R2
B

Heavy chain

Heavy row + heavy press
B1

Heavy row

60 s · slow reps

Heaviest pack you can row with a still back; pause one second at the ribs.

Easier lighter  ·  Harder heavier

R1R2—
B2

Heavy overhead press

10 reps · ×2

Heaviest press you can finish with the arms beside the ears, ribs down.

Easier lighter  ·  Harder heavier

R1R2
C

Grip

Heavy carry + eccentric overload curl
C1

Heavy carry

60 s · steps to beat

The heaviest bags you can hold; walk tall until the grip says stop.

Easier lighter  ·  Harder heavier

R1R2—
C2

Eccentric overload curl

8 reps · ×2

Curl with two hands, lower with one over six seconds; alternate every rep.

Easier lighter  ·  Harder slower still

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Speed and impact last: the arm must catch load, not only lift it.
  2. Rehearse the task you are returning to — the swing, the tool, the lift — slowly first, then fast.
  3. Any sharp catch at the elbow during a fast rep: stop that session and drop back a phase.
  4. Keep two forearm sets and one carry a week for life. That is the maintenance dose.

Tick it off

MovementRound 1Round 2Best
A1Heavy curl — temposlow reps in 60 s —
A2Heavy triceps extension10 reps
B1Heavy rowslow reps in 60 s —
B2Heavy overhead press10 reps
C1Heavy carrysteps in 60 s —
C2Eccentric overload curl8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-Y