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Кроссфит от Дениса Цыпленкова / Crossfit by Denis Cyplenkov
Как тренируется легендарный Денис Цыпленков, когда отдыхает от турниров? Об этом вы узнаете в этом видео.
Партнеры проекта: Интернет-магазин спортивного питания http://titanlab.ru/
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Source: Sutor Strong
Here you can read all the English subtitles extracted by XSportNews from the video:
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My legs are burning2
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its a very good excercise3
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It doesn’t put any pressure on the back4
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but the legs feel a a mad burn5
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I’m gonna show another interesting exercise6
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When I train for arm wrestling7
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I try to put a heavier weight here8
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so when i pull back with my arm9
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the bicep feels overloaded10
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as it is trying to catch back the weight11
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And then back again12
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It’s good for armwrestling13
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I’m going to try to climb the rope14
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When I train, I can climb it quiet well15
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but haven’t done it for a while16
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It’s a fairly hard exercise for my weight17
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During my typical training program18
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I do bench press as well, a pyramid19
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Pull ups20
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I circle these workouts21
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They make up my current routine22
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I do 3 sets on each for each exercise23
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I also do the arm wrestling exercises on the table24
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but I won’t show them25
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since you already know them haha26
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I usually aim at working with 50-60%27
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so the joints don’t get overworked28
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Currently just trainining like this29
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That’s in case I fall, so its softer haha30
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Sometimes my arms get tired31
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and I just want to jump down32
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but there is concrete below33
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Some of the people that train with me34
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climb simultaneously the 2 ropes35
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but they are lighter36
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but when I do it37
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the ropes just get pulled down38
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and I end up staying in the same spot haha39
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It’s a hard exercise40
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We also made these climbing exercises41
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They are solely for the hands42
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Since we are arm wrestlers43
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we don’t need our legs44
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because we get around on our hands haha45
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Of course it’s fairly heavy to do with my weight46
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since the climbing handles are partly made out paper47
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so my fingers seek into them48
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It’s very beneficial to arm wrestlers, so are the ropes49
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Except the ropes we have were made for rope pulling50
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and not climbing, but I cut it up51
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It’s not dense enough52
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so it tends to pull down when you climb it.53
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I’m getting tired haha54
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We also have this other fairly good exercise55
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a ‘kayak’56
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It’s good for warming up prior to training57
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I always wanted a cardio machine58
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where only hands would work59
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so that I wouldn’t need to run60
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You just imitate rowing61
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and it’s enough to warm up the whole body62
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It’s a professional machine63
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rowers compete on it in winter64
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So we are not lagging behind the rowers haha65
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First of all it really words the hands66
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also the stamina67
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but also the back of all rowers are really strong68
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So if you row on it for 30 minutes69
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you’ll see that it is not a simple sport70
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I just showed 1 rep of the main exercises71
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but I usually do divide them over 2-3 days and do 3 sets on each72
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Bench press, pull ups, armwrestling on the block73
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smashing the tyre, climbing the rope74
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pushing the toboggan75
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I call it crossfit for endurance76
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which I do to reduce my injury risk77
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This is my routine until the end of the year78
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a fairly even based amount of pressure79
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I also play table tennis80
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so that it doesn’t get boring81
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and hard haha Since when I train82
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I get enough of the heavy weights anyways83
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If you do not give yourself enough time to rest84
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some injuries you had priorly might resurface85
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So it’s best for everyone to relax86
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diligently during their rest periods87
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and not work with their maximum weights88
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It won’t lead to anything good doing it otherwise89
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When you are mentally prepared to train90
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but you have nothing to train for91
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you are just stressing your organism too much92
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so maybe it purposely causes an injury so you stop?93
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haha94
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It’s like when many people ask me95
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“my hand hurts a lot and I am competing in a week, what should i do?”96
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Well if your arm hurts a lot97
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then you should just pull out of the competition98
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Then they start sayung99
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“but I trained for 3 months, how could i just abandon the comp?100
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I joke around101
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you know why they put plaster around your hand when you brake it?102
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It’s so that you couldn’t move it haha103
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That’s why plaster was invented104
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for us Russians/Slavs105
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who are not scared off by injuries106
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and are ready for the battle despite injuries107
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the only solution to stop them competing is the plaster108
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Or they can simply be sensible109
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and know not to do this to themselves110
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due to the risk111
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Many guys do not follow up on their health diligently112
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do not treat their micro injuries seriously113
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and later after 2-3 years114
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this micro injury turns out into a serious injury115
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So if something is hurting116
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fix it to the end117
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and do not be scared of seeing doctors and specialists118
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because your health is your most important aspect119
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When I am not preparing for any tournament120
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I feel a kinda sleepy state121
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where I do not really want anything specific122
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When I have a specific date123
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goal and training goals124
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I act in a totally different manner125
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Something inside me awakens126
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During my off season I lift 80 kgs127
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and i think to myself128
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how can I lift this much129
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but during then when I train for a competition130
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I lift 140 kgs and it feels normal131
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This is how my organism responds132
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to the different challenges in different situations133
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everyone is different134
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Someone might just be nervous135
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the whole time during competition training136
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someone else might be pumping up mass and strength137
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When someone is scared138
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they might be dedicating themselves to 100%139
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That’s why those of you that get nervous while training for a tournament140
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you need to compete in more tournaments141
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so that you can beat this weakness inside you142
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I think everyone goes through this at some stage haha143
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I also remember when I was competing at first144
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I would shake as I would walk towards the armwrestling table145
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That’s why only experience and time146
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will change you for the better and make you stronger
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