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

Thirty sessions.
Both arms.
Within ten per cent.

Graduation: pain-free grip, curl and press maximums, dips and the endurance tests — written down side by side.

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

Return is judged on grip

Readiness for tools and racket sport is judged on pain-free grip and on rehearsed swings, not on time passed.

Pain-free grip is the number

Grip strength measured to the first onset of pain is the most responsive single measure of elbow tendon recovery.

Maintenance beats repair

Two forearm sets a week hold thirty days of work in place. Stop, and it fades within weeks.

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

A

Grip and curl

Grip final + curl max
A1

Pain-free grip — final test

60 s · slow reps

Same object and method as session 6; compare the effort and the first pain onset.

Easier gentler  ·  Harder harder

R1R2—
A2

Curl maximum test

8 reps · ×2

Heaviest load for eight clean reps per arm; compare with session 18.

Easier lighter  ·  Harder heavier

R1R2
B

Push

Push-up max + dip max
B1

Push-up maximum — final

60 s · slow reps

Maximum clean push-ups in 60 s; compare with session 24.

Easier on the knees  ·  Harder feet elevated

R1R2—
B2

Dip maximum test

15 reps · ×2

Maximum clean chair dips to 90°, up to fifteen; note where the set broke.

Easier feet closer  ·  Harder feet on a second chair

R1R2
C

Hold

Carry hold final + wrist endurance final
C1

Carry hold — final

60 s · seconds held

Heaviest bags held tall; count the seconds and compare with sessions 12 and 24.

Easier lighter  ·  Harder heavier

R1R2—
C2

Wrist endurance — final

25 reps · ×2

Twenty-five loaded wrist extensions; compare the load and the quality with session 12.

Easier lighter  ·  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
A1Pain-free grip — final testslow reps in 60 s —
A2Curl maximum test8 reps
B1Push-up maximum — finalslow reps in 60 s —
B2Dip maximum test15 reps
C1Carry hold — finalseconds held —
C2Wrist endurance — final25 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-AD