Tire flipping for GPP
Original article may be accessed at http://www.totalperformancesports.com/tireflippinggpp.htm
article is a brief rundown of how you can use tire flipping for Gpp.
go over some tips for actual flipping technique:
dead lift the tire.
review these one at a time, tip number one is don’t dead lift the tire.
is a Gpp exercise, not a meet. You want to set up, almost in a three
stance for football. Dig your chest into the tire, and try to push the tire
across the ground. Do this explosively. Don’t try to stand up with
the tire, if you push forward, it will come up.
(Marci in start position.)
two is go fast. If you think you are going fast, go faster. Tire flipping
an extremely explosive lift. Just like sports, this requires speed, and
three is chase the tire. This means once you have flipped the pig, don’t
for it to fall. Chase after it, and start to flip it again as soon as it hits
four, achieve triple extension. Triple extension is extension of the
knees, and hips. Triple extension is something we look for in the
(Traci reaching triple extension.)
reason we look for it is because it shows the athlete is
“firing” the center of power in order. Triple extension is very
tip five, is use your chest. This ties into tip one, but needs some more
You need to bury your chest onto the center of the tire ideally,
you can’t go to the center, try to stay as low as you can. Once positioned
push forward with the “Center of Power” (posterior chain, hips),
the chest into the tire. Minimize using your arms to lift it up.
discuss training methods for a second. One of the best techniques we
at TPS is the “Indian run” The “Indian run” can be done many ways but
two favorites are as follows: we usually use a 650-pound tire for most of
training, line up 3-10 athletes, and begin flipping the tire one after the
You should be running in as soon as the guy in front of you has
his flip. We generally do this for 10-30 minutes, depending on
many athletes there are. This method keeps your heart rate elevated, but
so high that you can’t function. You get just enough rest between flips
you can still generate explosive power, and still be breathing heavy
next technique we use is another version of the “Indian run”, it is done
the same, but the athletes will flip the tire three times each, and go
8-15 minutes. This way is much more difficult, and should not be
until you form, and speed on single flips are mastered.
these techniques into your Gpp training, and you’ll find,
we have, that anaerobic threshold will increase, as well as your ability
speed. Feel free to contact us with any questions on this lift, or
other training questions.
About the authors:
C.J. Murphy is the owner, and head strength coach of Total Performance Sports in Everett, Massachusetts. He is an award-winning trainer with multiple certifications, and over 13 years experience in the trenches training many athletes to championship levels. He is also a competitive strongman athlete.
Bob Jodoin is the director of strength and conditioning for Total Performance Sports. He is also a trainer with multiple certifications as well as an accomplished power lifter and strongman competitor.
Total Performance Sports is a private training facility located in Everett, Massachusetts, offering multiple martial arts, kickboxing, personal training and a very unique strength and conditioning
Originally published on EliteFTS.com