Programme for strength athletes particularly strongmen who need more arm training that is easy to recover from, allowing prioritisation of main lifts. Arm training can improve performance in events such as circus dumbbell, Conan’s wheel or grip events and can help reduce the risk of bicep tears common in the sport. For powerlifters, it can reduce the risk of a bicep tear when using a mixed grip on the deadlift and can help mitigate the risk of dropping a deadlift.