Functional Biceps Exercises to Counter Fatigue

[Paul K]

This past weekend I participated in a 16-hour tactical rifle class. My ROSS/CST training made a significant difference when assuming various technical firing positions (kneeling, squat, sitting, prone) and transitioning from tactical/expedient firing positions (barricade, obstacle, room clearing).

A deficit was upper extremity flexor (biceps) fatigue. I was using a new tactical rifle and optical system, which added some stress.

My current training includes:
Performance Breathing 1 min/5x/day + Selective Tension Breathing
Morning: WW 1 or 2
Afternoon: PYB or FBD
Workout A – Morning: BP, Horizontal Pulls, Knee Level DL for 3x3 or 5x2
Afternoon: Basic Swings, Spouts, Cossacks, Swipes
Be Breathed Exercises (slow) + Jandas
Workout B – Morning: Pull-ups, Dips, Modified One Legged Squat 3x 3
Afternoon: Russian KB Cardio (step & catch)
Slavyanskiy Byeg (15 min)
Be Breathed – High Reps
Note WO B Afternoon added last week.
WO performed M-F alternating days/weeks i.e. WK 1 ABABA WK2 BABAB
Performance training – P3 1-2x/wk
Firearm 1-2x/wk Range 1-2x/month

I have checkout Coach Szolek’s input on biceps development and I have been targeting thumbs out position on pendulum backswings.

Bio Info: 56 yrs, recreationally weight training for 40+yrs, American Annex member since 2000

Thank you for your input.
Paul Karpick

[Scott Sonnon]

Paul,

Most of your work I see in concentric and eccentric actions, not tapping isometric. Consider cycling in iso holds in Order Position with lightweight clubbells, shallow but long distance Quad Hops, iso hangs instead of pull-ups, and even get close to the nerve of simulation of holding a Clubbell® in shoulder ready position will doing crouched close-quarter form advances and withdrawals. In the latter, near ("trigger") hand grabs the neck, and far hand grabs Clubbell® center of mass.

Make it a 5 week cycle rather than just trying to add it in to your current program. Then cycle out (and back.)

[Paul K]

Thank you Coach. I will finish my current cycle in 2-3 weeks, and then begin an iso emphasis cycle. The cycle timing will work as the next tactical rifle course will be end of June or early September. I will update you then.

Paul Karpick