Indestructible-Elbows

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Phase 6: Weeks 9 and Beyond - Maintenance & Progress At a minimum you should follow the 3-day guideline shown below, however, you can also opt to perform the Rubber Band Battery every single day. By this point, 60-75 reps of Rubber Band work should only take about 5 minutes, so feel free to do this every day or work up to doing it every day over the course of the next 3 weeks. Day A: Reverse Curls (heavy) Perform 3 sets of 10 to 12 repetitions. The last rep should be hard, although not done to failure. Always track your rep counts in a notebook, so you can see that you are continuing to progress in your strength and endurance. This range is the heaviest I recommend going. Video Demonstration: https://www.youtube.com/watch?v=hxPvLhFJ86k Day B: Rubber Band Battery 3 sets of 25 Reps in each drill, resting as needed: Extension, Double Extensions, Extensions with Rotation. Video Demonstration: https://www.youtube.com/watch?v=cJv2aNVA2Sc Day C: Lever Rotation Perform 2 sets of 12 repetitions in each direction with each hand. Always be trying to either move up in weight or perform more repetitions in order to continue to progress. Video Demonstration: https://www.youtube.com/watch?v=h0ZLJ2hlZWU At this point in the program, you are doing EXACTLY what I do week in and week out in order to keep the high forearms and elbows healthy. I make sure to hit Reverse Curls, Rotations, and Rubber Band work at least once a week, and more often than not, I am hitting the Reverse Curls twice per week and the Rubber Band stuff upwards of 5 days a week. 32
As I've noted before, doing this work has kept the epicondylitis away for well over two years. In fact, the last time I had actual epicondylitis was in the Winter of 2009, early 2010, so it is actually over 3 years now. I've strained muscles in the lower arms here and there, but they were mainly from accidents, going to heavy, or from steel bending, rather than from overuse injuries and cumulative trauma. Whether you have had Tennsi Elbow or Golfer's Elbow, or similar conditions in the past or not, I don't ever want you to have them going forward. This program, if you follow it even close to how I've laid it out, will keep you epicondylitis free. I thank you once again for your support in purchasing this product, and I welcome any feedback or questions you might have. Please feel free to contact me at my email address: jedd.diesel@gmail.com. Thanks again and all the best in your training. Jedd P.S. I have several other products that I have put out that fall in line with my love of Strongman Training, Grip Training and Feats of Strength. Please check them out on the following pages. 33
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Page 5 and 6: TERMS & CONDITIONS 1. I am aware th
Page 7 and 8: My Story Hello there. My name is Je
Page 9 and 10: By the time the Strongman competiti
Page 11 and 12: Movements of the Elbow & High Forea
Page 13 and 14: Common Exercises You Should Never D
Page 15 and 16: Underhand Pull-downs Not these agai
Page 17 and 18: Globe Gripz Globe Gripz are instant
Page 19 and 20: EZ Curl Bar The EZ Curl Bar is a wo
Page 21 and 22: The extensors are a muscle group th
Page 23 and 24: Program Phase 1: Week 1 and 2 Durin
Page 25 and 26: Phase 2: Week 3 and 4 During weeks
Page 27 and 28: Phase 3: Week 5 Week 5 is the first
Page 29 and 30: Phase 5: Week 7 and 8 In this phase
Page 31: Day C1: Lever Rotations Perform 3 s
Page 35 and 36: Block Weight Training (Jedd Johnson
Page 37 and 38: Fix My Wrist Pain (Jedd Johnson & R
Page 39 and 40: How to Make Atlas Stones with Slate
Page 41 and 42: November to Remember (Jedd Johnson)
Page 43 and 44: Two Hands Pinch Workshop (Jedd John
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