What if I told you could achieve your best fighting conditioning in a short workout, that does not require a gym membership, and that is specific to your needs as a fighter? That's right, all of that, and all you need is a tire! True, the tire from your grandmother's Pinto will not do, but a tire from your neighbor's Semi will do just fine.
Before I explain how a tire can help you, and how to go about using it, here's a short science lesson:
The body has three main energy pathways: For short and extremely explosive movements the body utilizes ATP (Adenosine Tri-Phosphate, the body's fuel) that is stored in the cells. For explosive movements that take no more than 20 seconds the body utilizes a process called Glycolysis, in which glycogen (or blood sugar as it is often referred to) is converted into ATP. The third process takes place in any activity that lasts longer than 20 seconds. In this case Oxygen is introduced to the ATP production process and the activity can be sustained for a long time, but not in the same intensity as before.
Fighters are unique in the sense that they need repetitive explosive movements. They need to be bale to punch, kick, and grapple for longer than just a few seconds. That makes it a unique challenge to the body that is trying to work on three distinct and different energy pathways. Therefore the body has to be trained to utilize those three pathways in conjunction and in an efficient manner.
As we got older and discovered weight lifting, we began relaying on the modern technologies to get us stronger, faster, better fighters. Now, don't get me wrong, I am a personal trainer, and I love gyms. I realize all the things it can do to help one's fitness and conditioning, but I recognize that it is incomplete, and that there is an alternative, which may be more suitable to the unique needs of fighters.
"Specificity" - basically, if all you want is to be a better fighter, you should be fighting. All that lifting at the gym is very nice and well, but it really doesn't transfer as smoothly as we would like when we have to take an opponent down.
A second issue concerning specificity and working out at a gym is the complexity and the amount of muscles involved in one single fighting move compared to a gym workout. When at the gym, one can pick a complex motion that utilized multiple muscles, like a clean and jerk for example. But it still won't be as complex as pulling an opponent down while kneeing him in the sternum, rotating him to the side, and following up into a choke. They are yet to invent a weight machine that will do all of that.
Explosiveness - many of you heard the term Plyometrics before. What that term refers to is the simple aspect of performing a release at the end of a movement. The human body is a very sophisticated machine. It will do whatever it can to protect itself, weather you intend to do so or not. When you lift weights you will finish every repetition with a deceleration, simply put, your body will slow down to come to a stop in order to protect its muscles from tearing and the joints from jerking.
As protective as that may be to your body, it is counter productive to a fighter, since when we punch or kick we want to explode, we want to go through the opponent, we don't want to slow down right before we hit the guy. So what can you do? Just let go! For example: compare a squat to a jump, both work the same muscle groups, being your Quads (front of the thigh), the hip extensors (Glutes, Hamstrings, and spine erectors), and your calves. The difference lies in the release. When you squat you come to a stop at the top of the motion, but when you jump, you lose contact with the ground, making the movement explosive and allowing the muscles to fully contract. Same goes when you thrust a medicine ball forward compared to a chest press machine.
Rest - When you work out at the gym you rest between sets, maybe you'll superset and go from one exercise to the other and then rest, but sooner or later you will take a break, start socializing; a luxury you don't have when you're engaged in a fight.
Here's where that tire comes in handy: We'll work on repetitive, explosive, complex motions that are most likely to increase our particular conditioning needs as fighters!
Step one: get a tire. Now, I don't want you to go with your jack in the middle of the night and practice your stealth approach techniques to lift that tire off your neighbor's truck. You could most likely get a free tire from your local tire shop. They will love to give you their old tires instead of paying someone else to pick it up for them since they can't just throw those big mammoths away. Tires come in many sizes and weights. In my studio I carry four sizes of tires, 150lbs., 250lbs., 400lbs., and 600lbs. This allows for progression and variation of training intensities.
You may ask, "OK, I have a tire, what do I do with it?" The following exercises are examples of exercises you can do with that tire:
Tire Flips
This exercise is great to work your legs, core, traps, and pushing movements. All you have to do is grab the tire underneath, make sure your feet are as close to it as you can (the further away you are the more strain on your lower back), drive your heels into the ground as you pull the tire up by extending your knees and hips. Keep pulling through with your arms until the tire is about chest height, than switch the hand position to allow you to push the tire and flip it. Repeat this for 15-20 repetitions, and it is guaranteed to elevate your heart rate, make your legs sore, and strengthen your arms, back, and shoulders.
Tire Drag
This exercise is great for developing strength in your legs, hips, core, and speed. All you have to do is get a strong rope that you can tie to your tire on one end, and to your weight lifting belt or harness on the other end -- and start dragging! (Note: it's easier to do the exercises requiring a rope if you have a screw with an "eye-loop" at the end to either tie the rope to or to run the rope through). You can do this walking forward, backwards, and even sideways to increase inner and outer thigh strength. Do each direction for 40 yards. Try to go as fast as you can.
Rows
Using the same rope, run it through the tire with both ends in your hands. Make a knot at the two ends to make it easier to grab. Stand facing the tire with the ropes in each hand. Pull strongly and explosively, bring your elbows backwards (make sure they don't flare our too much) and finish with your hands at the side of you waist. Walk backwards until there is some tension on the rope again and repeat the pull again. Repeat 15-20 times.
Chest Press
Similar to the rows, but you're facing away from the tire with the rope in your hands. Starting with your arms at the side of your chest, as hard as you can, extend your arms forward. Walk until there is tension on the rope again and pull again. Repeat 15-20 times.
External Rotations
The starting position is the same as with the row, but instead of pulling the rope to the side of your waist extend your arms overhead (forming the letter "Y" with your arm and body). The arms should be straight throughout the movement. You may want to use a light tire for this one (maybe your grandmother's pinto is not a bad idea right now after all?). Repeat 12-15 times.
Keep repeating this cycle for 20 minutes. You will be drenched in sweat, heart rate will be sky high, and your muscles will be pumped as if they were injected with gel. As you progress you can increase repetitions (or distance, depending on the exercise), switch to a heavier tire, or mix in other exercises. As a general rule, almost any movement performed at the gym can be translated into a similar movement done with the tire. Only the tire will allow for explosiveness and will incorporate more muscles per movement.
Hope you like the workout. A small word of caution, this is VERY intense. Do not perform this more than twice a week. I generally do this type of workout with my clients once a week as a supplement to their regular weight lifting routine. I find it to stimulate muscles in a different way and it gets them to an overall better conditioning level, and makes them more attentive to different stimulus during training and fights.