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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.
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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 burning

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its a very good excercise

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It doesn’t put any pressure on the back

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but the legs feel a a mad burn

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I’m gonna show another interesting exercise

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When I train for arm wrestling

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I try to put a heavier weight here

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so when i pull back with my arm

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the bicep feels overloaded

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as it is trying to catch back the weight

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And then back again

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It’s good for armwrestling

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I’m going to try to climb the rope

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When I train, I can climb it quiet well

15
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but haven’t done it for a while

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It’s a fairly hard exercise for my weight

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During my typical training program

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I do bench press as well, a pyramid

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Pull ups

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I circle these workouts

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They make up my current routine

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I do 3 sets on each for each exercise

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I also do the arm wrestling exercises on the table

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but I won’t show them

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since you already know them haha

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I usually aim at working with 50-60%

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so the joints don’t get overworked

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Currently just trainining like this

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That’s in case I fall, so its softer haha

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Sometimes my arms get tired

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and I just want to jump down

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but there is concrete below

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Some of the people that train with me

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climb simultaneously the 2 ropes

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but they are lighter

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but when I do it

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the ropes just get pulled down

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and I end up staying in the same spot haha

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It’s a hard exercise

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We also made these climbing exercises

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They are solely for the hands

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Since we are arm wrestlers

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we don’t need our legs

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because we get around on our hands haha

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Of course it’s fairly heavy to do with my weight

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since the climbing handles are partly made out paper

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so my fingers seek into them

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It’s very beneficial to arm wrestlers, so are the ropes

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Except the ropes we have were made for rope pulling

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and not climbing, but I cut it up

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It’s not dense enough

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so it tends to pull down when you climb it.

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I’m getting tired haha

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We also have this other fairly good exercise

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a ‘kayak’

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It’s good for warming up prior to training

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I always wanted a cardio machine

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where only hands would work

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so that I wouldn’t need to run

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You just imitate rowing

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and it’s enough to warm up the whole body

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It’s a professional machine

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rowers compete on it in winter

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So we are not lagging behind the rowers haha

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First of all it really words the hands

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also the stamina

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but also the back of all rowers are really strong

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So if you row on it for 30 minutes

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you’ll see that it is not a simple sport

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I just showed 1 rep of the main exercises

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but I usually do divide them over 2-3 days and do 3 sets on each

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Bench press, pull ups, armwrestling on the block

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smashing the tyre, climbing the rope

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pushing the toboggan

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I call it crossfit for endurance

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which I do to reduce my injury risk

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This is my routine until the end of the year

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a fairly even based amount of pressure

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I also play table tennis

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so that it doesn’t get boring

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and hard haha Since when I train

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I get enough of the heavy weights anyways

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If you do not give yourself enough time to rest

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some injuries you had priorly might resurface

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So it’s best for everyone to relax

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diligently during their rest periods

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and not work with their maximum weights

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It won’t lead to anything good doing it otherwise

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When you are mentally prepared to train

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but you have nothing to train for

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you are just stressing your organism too much

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so maybe it purposely causes an injury so you stop?

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haha

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It’s like when many people ask me

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“my hand hurts a lot and I am competing in a week, what should i do?”

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Well if your arm hurts a lot

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then you should just pull out of the competition

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Then they start sayung

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“but I trained for 3 months, how could i just abandon the comp?

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I joke around

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you know why they put plaster around your hand when you brake it?

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It’s so that you couldn’t move it haha

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That’s why plaster was invented

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for us Russians/Slavs

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who are not scared off by injuries

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and are ready for the battle despite injuries

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the only solution to stop them competing is the plaster

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Or they can simply be sensible

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and know not to do this to themselves

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due to the risk

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Many guys do not follow up on their health diligently

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do not treat their micro injuries seriously

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and later after 2-3 years

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this micro injury turns out into a serious injury

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So if something is hurting

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fix it to the end

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and do not be scared of seeing doctors and specialists

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because your health is your most important aspect

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When I am not preparing for any tournament

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I feel a kinda sleepy state

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where I do not really want anything specific

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When I have a specific date

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goal and training goals

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I act in a totally different manner

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Something inside me awakens

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During my off season I lift 80 kgs

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and i think to myself

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how can I lift this much

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but during then when I train for a competition

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I lift 140 kgs and it feels normal

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This is how my organism responds

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to the different challenges in different situations

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everyone is different

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Someone might just be nervous

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the whole time during competition training

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someone else might be pumping up mass and strength

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When someone is scared

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they might be dedicating themselves to 100%

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That’s why those of you that get nervous while training for a tournament

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you need to compete in more tournaments

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so that you can beat this weakness inside you

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I think everyone goes through this at some stage haha

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I also remember when I was competing at first

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I would shake as I would walk towards the armwrestling table

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That’s why only experience and time

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will change you for the better and make you stronger

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