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

The swing.
Every side.
Under control.

Racket, bat and tool patterns rehearsed in every direction, with the trunk doing the work it should.

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

The pain-monitoring model

Training within tolerable pain that settles by the next morning gives better outcomes than avoiding pain entirely.

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.

Straps buy time, not strength

Braces and straps can reduce symptoms in the short term. They do not build capacity, and capacity is what stops the recurrence.

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

A

Swing

Forehand pattern + backhand pattern
A1

Forehand pattern

60 s · slow reps

Broomstick or racket; rehearse the forehand slowly, turning from the hips not the elbow.

Easier no implement  ·  Harder faster

R1R2—
A2

Backhand pattern

12 reps · ×2

Rehearse the backhand with the elbow leading less and the trunk turning more.

Easier no implement  ·  Harder faster

R1R2
B

Serve

Overhead pattern + follow-through
B1

Overhead serve pattern

60 s · slow reps

Rehearse the overhead action slowly, finishing across the body with the arm relaxed.

Easier no implement  ·  Harder faster

R1R2—
B2

Follow-through control

12 reps · ×2

Swing and then stop the arm deliberately at the finish — the deceleration is the drill.

Easier slower  ·  Harder faster

R1R2
C

Carry and snap

Carry medley + wrist snaps
C1

Carry medley

60 s · steps to beat

Twenty steps suitcase each side, then twenty farmer's — grip locked throughout.

Easier lighter  ·  Harder heavier

R1R2—
C2

Wrist snap drill

15/side · ×2

Light hammer; snap the wrist down and control it back, forearm still.

Easier slower  ·  Harder longer lever

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
A1Forehand patternslow reps in 60 s —
A2Backhand pattern12 reps
B1Overhead serve patternslow reps in 60 s —
B2Follow-through control12 reps
C1Carry medleysteps in 60 s —
C2Wrist snap drill15/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-AB