This is chapter 4 of my ebook that is 15 chapters ong:

How to Prepare for a tournament like a champion

Preparing for a tournament isn’t just about showing up strong; it’s about showing up
ready — physically, mentally, and emotionally. The moments before competition reveal
whether your months of dedication, diet, and discipline were balanced correctly. Every
tournament, no matter how big or small, is an opportunity to learn, grow, and refine
your strategy.
When I first began competing, I made the mistake of treating preparation as just
another workout cycle. I’d lift, I’d pull, I’d sweat — and then I’d show up. But over 6 years,

I realized there’s a science to peak performance. Preparation doesn’t begin a
week before the event; it begins the moment you commit to competing. From that day
forward, everything you do — from your morning walk to the food you eat — becomes
part of your tournament plan.

Cardiovascular Conditioning
Many people underestimate the role of cardio in arm wrestling. It’s not just a strength
sport; it’s an endurance sport. Matches can last from a few seconds to over a minute, and
every heartbeat counts. I’ve always trained my lungs and heart to keep up with my arms.
I mix walking and jogging in what I call “controlled cardio.” I walk to warm up, then jog
until my heart rate enters my fat-burning zone. Once fatigue hits, I walk again — cycling
through this for 30–45 minutes.

Over time, this combination improved not only my endurance but also my mental
stamina. When you can control your breathing under stress, you gain an edge over your
opponent. In the middle of a high-intensity pull, calm breathing helps you stay focused
on technique instead of panic.

Weight Management
In competitive arm wrestling, your weight class can be a deciding factor in your success.
I always aim to compete in the lowest healthy weight category. Why, because lighter armwresteler are generally not as strong as heavier components. Lighteryo
competitors generally are faster, to manage my weight, I track calories burned versus calories consumed. I don’t follow the man diets you see on the internet.

I rely on daily consistency, making small daily caloric deficits help shed fat gradually.

To lose water weight, there are two basic ways. Sitting in a sauna or soaking in a hot bath tub.

I prefer soaking in a hot bath but do what is best for you are what your body responds the best to.

I believe that losing more than 8–9 pounds of water weight in a short time can be dehydrating and dangerous and often counterproductive.

A few days before a competition, I always visualize myself stepping onto the scale
confidently. I plan ahead — choosing hotels with bathtubs or saunas when traveling,
ensuring that everything goes smoothly. Tournament preparation is about removing
surprises. The fewer things you have to worry about, the more mental energy you can
invest in performance.

Table Practice and Mock Matches
Nothing replaces time and practice at the table. Every training partner teaches you something
different — how to resist pressure, how to control angles, or how to recover mid-match. I
simulate referee starts, sometimes even recording myself giving the “Ready… Go!”
command. This solo shadow practice keeps my reaction time sharp even when training
alone.

In practice, I like to alternate between being offense and defense. I like to do five rounds of offensive pulls
followed by five rounds of defense moves to create balanced skill development. If you have
access to straps, use them often. Most matches at tournaments end up strapped, and
understanding how straps take practice and affect all components.

Strategic Rest and Recovery
Recovery is often ignored by beginners who think more training equals better
performance. But in my experience, the best results come from strategic rest and recovery.

One or two weeks before a tournament, I taper down my intensity. No heavy armwrestling with light mobility work,
lots of stretching and sleep.

By the night before a competition, I’ve already done the hard work and training. My body knows
what to do. My focus shifts from physical readiness to mental clarity — visualizing each
move, each grip, each surge of and direction of strength.

The morning of a tournament, I remind myself: “Trust your training, not your nerves.”
That mindset keeps me grounded and confident — the foundation of any champion.

see my entire no cost ebook at www.

All 15 chapters of my ebook are free and can be seen in the website www.claytonfaulconer.com