HOW TO TRAIN LIKE DEVON LARRATT

Summary

Devon Larratt's unique arm wrestling training method sets him apart as a dominant force in the sport. Rejecting traditional exercises, he focuses on rising, rolling, and controlling the high ground. His training evolved from inside strength exercises to emphasizing pronation, radial deviation, and elbow flexion, while abandoning side pressure training due to injury concerns. Using high-intensity single reps throughout the day, along with occasional blood flow exercises, Devon’s approach maximizes strength without risking injury. His method underscores the importance of technique, table time, and recovery—proving that smart training, not just brute force, leads to arm wrestling success.

Takeaways

• 😀 Devon Larratt’s arm wrestling training is unorthodox, focusing on unique exercises rather than traditional ones like bench press and bicep curls.
• 😀 Despite criticisms, Devon’s unconventional methods have proven highly effective, establishing him as the number one in the 115kg weight class.
• 😀 Initially, Devon's training centered on inside arm wrestling, focusing on cupping, back pressure, and side pressure to prevent being top rolled or hooked.
• 😀 Over time, Devon shifted away from heavy side pressure training after sustaining elbow injuries, opting to focus on rising and rolling for wrist and hand control.
• 😀 Rising (elbow flexion + radial deviation) and rolling (pronation) became the core of his training, allowing him to control the high ground during matches.
• 😀 Devon stopped using a pulley system and now trains rising and rolling by sitting in a chair with his knee as a pivot point, minimizing side pressure.
• 😀 The key to Devon's current training is single-rep, heavy-load isometric exercises, often performed multiple times a day at 90% of his one-rep max.
• 😀 This new training style focuses on volume without muscle tearing, helping avoid fatigue and injury while maintaining a high level of training throughout the day.
• 😀 Although Devon no longer emphasizes side pressure or cupping in his training, his previous foundation in these areas remains a critical part of his overall strength.
• 😀 Table time remains essential in Devon's training philosophy; while weights help build strength, actual arm wrestling practice is what refines technique and strength application.
• 😀 Devon's approach to training may be controversial, but it’s personalized to his body and specific arm wrestling goals, emphasizing wrist control and high-ground dominance.

Q & A

Why is Devon Larratt's training style considered unorthodox?

Devon Larratt's training style is considered unorthodox because he doesn't follow traditional arm wrestling training methods like heavy lifting or exercises such as bench presses and bicep curls. Instead, he focuses on specific techniques like rising, rolling, and controlling the high ground, which he believes are more critical for arm wrestling success.

What is the significance of cupping in Devon Larratt's early training?

Cupping, which involves wrist and finger flexion, was a key part of Devon's early training. It helped him prevent his wrist from being cracked back during matches, making him more resistant to top rolls, a common arm wrestling technique.

Why did Devon Larratt move away from training side pressure and cupping?

Devon Larratt moved away from training side pressure and cupping because these exercises contributed to elbow damage and required multiple surgeries. He realized that focusing on these areas caused more harm than benefit, prompting a shift in his training strategy.

What training methods did Devon Larratt adopt after reducing focus on side pressure?

After reducing focus on side pressure, Devon Larratt shifted to training rising and rolling, which involve controlling the high ground by focusing on elbow flexion, radial deviation, and pronation. These methods target hand control and the ability to apply force through wrist rotation, crucial for arm wrestling.

How does Devon Larratt train rising and rolling, and what makes this approach unique?

Devon Larratt trains rising and rolling by using a seated position where he uses his knee as a pivot point. This method isolates back pressure and pronation, preventing the use of side pressure, which he has avoided due to previous injuries. The seated position helps avoid shoulder strain and ensures a more focused use of elbow flexion and wrist rotation.

Why does Devon Larratt train with heavy singles throughout the day?

Devon Larratt trains with heavy singles throughout the day, often as frequently as every 20 minutes, to maintain high-intensity isometric training with minimal muscle tearing. By focusing on single reps at around 90% of his one-rep max, he builds strength without causing significant muscle damage, which allows for frequent, low-impact training.

What role do thumb curls play in Devon Larratt's training, and why might they be considered controversial?

Thumb curls play a role in training the thumb specifically, which is crucial for accessing pronation during arm wrestling. While thumb curls might seem excessive or unnecessary to some, they may help refine thumb strength. However, this practice is controversial because the thumb is already strengthened during regular pronation exercises.

How does Devon Larratt balance weight training with actual arm wrestling practice?

Devon Larratt emphasizes that table time is the most important aspect of arm wrestling training, as it teaches technique and how to apply the strength developed through weight training. Weight training is considered 'homework' that supports his arm wrestling, but it is the practice on the table that ultimately refines his skills and technique.

What does Devon Larratt mean when he says his weight training should not cause pain?

When Devon Larratt says that his weight training should not cause pain, he means that any exercise causing pain is likely damaging the body. He prioritizes injury prevention by ensuring his training methods remain effective without causing harm, aligning with his philosophy of sustainable and injury-free progression.

How does Devon Larratt's 'pumpkin training' differ from standard arm wrestling training?

Devon Larratt's 'pumpkin training' involves training only his right arm with weights, which is a more unorthodox and individualized approach. While not generally recommended for most people, it reflects his personal method of focusing on strengthening one arm in particular, though this technique is not widely used by others.