TARAS IVAKIN TOPROLL TRAINING PROGRAM

 

TARAS IVAKIN TOPROLL TRAINING PROGRAM

 

Taras Ivakin is a European and world champion, winner of numerous tournaments. Devon Larratt calls him the golden standard of toproll.

So how does Taras train to develop that lethal toproll?

Taras says that the optimal training cycle is four times a week. He divides his training into Arm workout and Hand workout, each performed twice a week alternatingly. He spars on the table once a week.

 

MONDAY, THURSDAY: ARM WORKOUT

Barbell Bicep Curls with elbow on preacher bench, 6 – 7 sets, 6-8 reps

Reverse Bicep Curls, standing, 4 sets, 6 – 8 reps

Dumbbell Hammer Curls, Seated, Alternating for both arms, 4 – 5 sets, 4 – 6 reps

Dumbbell Concentration Bicep Lift, 3 sets, 4 – 6 reps

Tricep Extensions, 4 sets, 6-8 reps

 

TUESDAY, FRIDAY: HAND/WRIST WORKOUT

Barbell Wrist curls, 5 – 6 sets, 6 – 8 reps

Wrist pronations with belt, 5 sets, 12 – 15 reps

Barbell wrist curls standing, barbell behind back, 4 sets, 8 – 15 reps

Cable Wrist curl with fat grips, elbow on table, 3 sets, 12-15 reps

Wrist extensions, 3 sets, 10 – 12 reps