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

Rehearse the task.
Slowly first.
Then at pace.

Whatever the arm is going back to — a racket, a tool, a keyboard — it gets rehearsed here.

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

The kinetic chain

In a serve or a swing, most of the force comes from the legs and trunk. Poor technique makes the elbow the weak link.

Grip size matters

Changing the thickness of a racket, tool or bar handle changes how hard the forearm must work. One change, two weeks, then judge.

Desk and mouse

Hours of low-level gripping with the forearm turned down is enough load to produce symptoms without any single injury.

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

A

Swing slow

Arm swings + overhead throw drill
A1

Controlled arm swings

60 s · slow reps

Big slow swings forward and back through a free range, elbow soft.

Easier smaller swing  ·  Harder bigger swing

R1R2—
A2

Overhead throw drill

10/side · ×2

Towel in hand; rehearse the throwing action slowly, decelerating the arm on purpose.

Easier slower  ·  Harder faster

R1R2
B

Waves

Towel waves + towel slams
B1

Towel waves

60 s · slow reps

Towel in both hands; make fast alternating waves for the minute, elbows soft.

Easier slower  ·  Harder bigger waves

R1R2—
B2

Towel slams

12 reps · ×2

Raise the towel overhead and slam it down hard, hinging at the hips.

Easier slower  ·  Harder heavier towel

R1R2
C

Tool

Hammer rotation + grip release
C1

Fast hammer rotations

60 s · slow reps

Hammer held long; rotate side to side quickly but under control, elbow pinned.

Easier hold it nearer the head  ·  Harder longer lever

R1R2—
C2

Grip release drill

20 reps · ×2

Squeeze hard for two seconds then open the hand fully and fast — train both directions.

Easier slower  ·  Harder firmer object

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
A1Controlled arm swingsslow reps in 60 s —
A2Overhead throw drill10/side
B1Towel wavesslow reps in 60 s —
B2Towel slams12 reps
C1Fast hammer rotationsslow reps in 60 s —
C2Grip release drill20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-AA