Utilizing an Elite Swiss Bar, grappler presses build isometric and decelerative strength in the biceps, shoulders and back. Football players, grapplers, combat athletes, rugby players and many other sports will benefit from this movement.
Here’s an example of an anaerobic conditioning circuit for a wrestler or combat athlete.
1a) Hindu-Push-ups, 30 sec
1b) Power Rope Double Slams, 30 sec
1c) KB swings, 30 sec
1d) Overhead Med Ball Squats, 30 sec
1e) Partner Zercher Good Mornings, 30 sec
1f) DB Clean & Press, 30 sec
The athletes will do as many reps as possible in the 30 second blocks and switch on the whistle. Each run is roughly 3:30 minutes. 3 minutes of resistance and :30 seconds of total rest which is the accumulated time to switch between exercises. Run through this circuit 3-5 runs, dependent upon the sport.
Here is the video that I promised for this previous post located here:
http://www.dieselcrew.com/tire-flipping-modification/
It is not hard to incorporate strongman training techniques in your athletes programs, but you have to make sure the technique is right.
Otherwise, the benefit will not outweigh the risks.
Key points:
- Do not deadlift the tire
- Keep arms straight
- Hips back
- Drive through the tire
- Do not deadlift the tire
If you are TOO CLOSE TO THE TIRE when flipping (i.e. deadlifting the tire) when you STAND UP you are in a bad spot and have to wrestle with the tire with your biceps. Also, a more athletic position starts with your hips back (in about a 45deg angle) and driving forward.
The video also demonstrates a quick way to modify a tire to make it easier for younger athletes or for tires with bad tread and low profiles.
Smitty
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