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

Quick hands.
Controlled stops.
Nothing snaps.

The first speed work — fast concentric, slow eccentric, and the arm learning to absorb.

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

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why fast work comes last.

Flares are normal

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

Warm tissue tolerates more

Tendon is stiffer and more brittle when cold. That is why the first minutes of every session are easy.

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

A

Speed

Speed curls + speed extensions
A1

Speed curls

60 s · slow reps

Light load; curl fast and controlled, lower at normal speed — count clean reps.

Easier slower  ·  Harder heavier

R1R2—
A2

Speed triceps extensions

15 reps · ×2

Light load; press fast, lower under control, elbows still throughout.

Easier slower  ·  Harder heavier

R1R2
B

Explosive

Plyo push-ups + towel snaps
B1

Plyometric push-ups — knees

60 s · slow reps

Knees down; push hard enough that the hands leave the floor, land with soft elbows.

Easier fast push-ups, hands down  ·  Harder from the feet

R1R2—
B2

Towel snaps

12/side · ×2

Towel in one hand; snap it down from overhead and control the arm to a stop.

Easier slower  ·  Harder longer towel

R1R2
C

Absorb

Punch drill + catch and lower
C1

Shadow boxing — straight punches

60 s · slow reps

Chin down, hands returning to the face; punch straight and never lock the elbow hard.

Easier slower  ·  Harder faster

R1R2—
C2

Catch and lower

10/side · ×2

Drop a light bag a short way into the hand and absorb it by bending the elbow slowly.

Easier lighter, shorter drop  ·  Harder heavier

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
A1Speed curlsslow reps in 60 s —
A2Speed triceps extensions15 reps
B1Plyometric push-ups — kneesslow reps in 60 s —
B2Towel snaps12/side
C1Shadow boxing — straight punchesslow reps in 60 s —
C2Catch and lower10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-Z