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out of there, as long as you can get them out. This, of course, will require a truck or trailer, plus I would bring along a couple of friends to help. Selecting the right tyre can be the most difficult aspect, especially knowing the actual weight of the tyre. If you’re resourceful you can get the information right from the tyre by researching the make and model. Or you could find somewhere that has a large scale; I have used a scale at a local cattle farm to find out the weight of the tyres at my training facility. The ideal height is one that comes to around the knee area when the tyre is resting on its side. Too low and it will be a challenge for the athlete to drop the hips low enough to get into a solid starting position and keep the exercise safe. My advice is to have several tyre weights to choose from depending on the training prescription. From a safety point of view always find out the weight of the tyre before flipping it. Tyres can be deceptive in weight, two tyres which look similar in height and depth can have over a 100kg variance in weight.
TECHNIQUE It is very important to learn the correct technique. Just like any movement, knowing how is the key to success and preventing injury. The tyre is no different. Technique is everything and knowing this will make your tyre flipping experience that much more rewarding from all standpoints. One of the most common errors is to start with a set up similar to a deadlift, with the feet very close to the base of the tyre and try to lift in a line of pull that is close to vertical. Pulling in this line of force can result in a torn bicep which is the most common injury with tyre flipping. To set up you should lean the chest into the tyre with the feet 30-60cm away from the base of the tyre. The feet should be shoulder width apart, place your hands just outside your feet and grip the underside of the tyre. Shift your weight to the balls of your feet, your heels should be off the ground. This will help force you through the tyre when you lift. This will be around a 45 degree pushing angle. Picture yourself moving through the tyre, like you were pushing something out of your way, not lifting it up. This is so important; many guys new to tyre flipping often try to lift a tyre with their arms. Get yourself set and explode through the tyre! Keeping the hips low, drive the hips, knees, and ankles to full extension. Once the triple extension is complete, you need to transition your body into a clean position to catch the tyre, moving the hands from an underhand start position to an overhand driving position. Then drive it forward like a standing chest press. Allow the tyre to fall to its side and then repeat. For fighters and for maximum benefit ensure the final phase, the push, is explosive. Once the tyre is in a vertical or upright position it requires very little force to be pushed over, too often athletes just gently push it over, for maximum benefit explode on the pushing phase to power the tyre to the floor.
TYRE FLIPPING PROGRAMMING Training Parameter Strength
Number of Flips (Reps) Number of Sets 1 – 5 flips 5 – 8 sets
Rest 120 – 180 seconds
Tyre Weight Max Weight (100%)
Power & Explosiveness 3 – 5 flips
5 – 6 sets (fast as possible – explode)
90 – 120 seconds
70 – 90 % of Max Weight
Conditioning
3 – 5 sets
60 – 90 seconds
60% - 80% of Max Weight
6 – 10 flips
MAJOR MUSCLE GROUPS INVOLVED IN LIFTING THE TRACTOR WHEEL TO THE CATCH POSITION Ankle plantar flexors, knee extensors, hip extensors, trunk extensors as well as other external and internal (core) trunk muscles, scapulae elevators, shoulder flexors, elbow flexors, wrist flexors.
MAJOR MUSCLE GROUPS INVOLVED IN FLIPPING THE TRACTOR WHEEL OVER Ankle plantar flexors, knee extensors, hip extensors, trunk extensors as well as other external and internal (core) trunk muscles, scapulae protractors, elbow extensors and wrist flexors.
ADDITIONAL PROGRAMMING: Other exercises can easily be incorporated into tyre flip routines to add additional time to the
conditioning workout. (examples) • Sprawls • Step ups • Press ups • Shuttle Sprints • Shadow Boxing • Tyre Jumps For developing power, aggression, and staying power, the tyre flip is a tough one to beat. I can’t imagine any combat athlete not enjoying or benefiting from this.
MICHAEL WARREN Michael is the co-founder and owner of Functional Strength Institute (FSI) one of UK’s leading strength and conditioning facilities. FSI offer MMA training camps incorporating private one to one strength and conditioning training, as well as other specialist training services to create ultimate combat athletes. FSI also offer accommodation packages for out of town athletes.For further information contact info@fsi-gym.co.uk or visit www.fsi-gym.co.uk
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