Beineke Strength & Conditioning Journal - Tire Flips, Truck Pulls, and More

[CoachAaron]

We have some new exciting exercises in this edition of Beineke Strength & Conditioning Journal. Since we completely change workouts every 3 weeks, there are always new challenges, the athletes never get bored, and continual progress is made as they never hit a plateau.

On to the training!

Tire Flips with Jump through - This exercise is a variation of the standard tire flip we all know from strongman competitions. However, on each flip of the tire the athlete jumps into the middle of the tire and again to the other side. This adds a plyometric component to the exercise, builds some conditioning, and requires very good timing, agility, and quickness. We did sets of 3 for the fastest time possible.

Tricity Charge DE, JP Bouraphael shows some power getting under the tire:


In this video Tricity Charge WR/TE, Rusty Eaton, shows you don't have to be a big guy to handle the 825 pound tire:
http://s268.photobucket.com/albums/j...t=ffa9fe63.pbr

Mill City Maulers LB, Pat Winning, displays a great combination of power and agility to post a good time:
http://s268.photobucket.com/albums/j...t=8414c34e.pbr

Uphill Harnessed Truck Pull - Another one from the world of strongman. We did this one as a max effort exercise, so the object was to get as far up the hill as possible. No one reached the tire at the top, but JP Bouraphael got within a couple of feet of the tire.

Tricity Charge FB, Robert "Chase" Chaisson, pull the 6800 pound escalade up the hill:


Tricity Charge DB, Jeff Yolkley, shows you don't have to be a big player to pull a big truck uphill:
http://s268.photobucket.com/albums/j...t=639ab75d.pbr

Tricity Charge FB, Robert Chaisson, working some short choppy steps while pulling the truck uphill:
http://s268.photobucket.com/albums/j...t=d35c8daf.pbr

Mill City Maulers LB, Pat Winning, tries a different technique. Here he tries bear crawling up the hill without the rope . . .interesting:
http://s268.photobucket.com/albums/j...t=e2fe4aa8.pbr

Standing Hand over Hand Truck Pull - You may remember in the last edition the clients did a hand over hand pull from a seated position. The next level of difficultly is pulling the truck from a standing position; the clients rose to the challenge yet again. This was a dynamic effort exercise, so we timed each set trying to get the truck through the course as fast as possible.

Tricity Charge DB, Jeff Yolkley, leaning into his pull to get the 6800 pound truck moving:


Tricity Charge G, Bill Edwards, uses a unique grip on the rope for his pulls:
http://s268.photobucket.com/albums/j...t=d90586ef.pbr

Tricity Charge FB, Robert Chaisson, shows some good power and quick hands pulling the truck:
http://s268.photobucket.com/albums/j...t=fbec4274.pbr

Dynamic Deadlift w/chains - This is essentially a speed deadlift. We did sets of 3 and the clients were allowed a maximum of 4.5 seconds to complete the 3 repetitions. In addition, we put 45 pounds of chain on the bar, so the bar gets heavier as it is lifted. The guys did some impressive lifts on this one.

Mill City Maulers LB, Pat Winning, sets up for a set of dynamic deadlifts:


Tricity Charge DB, Jeff Yolkley, putting together a nice set of 3 deadlifts:
http://s268.photobucket.com/albums/j...t=7c9924a2.pbr

Tricity Charge DE, JP Bouraphael, is focusing on the technique of keeping his back set through the lift, looks pretty good:
http://s268.photobucket.com/albums/j...t=df95e814.pbr

Tricity Charge FB, Robert "Chase" Chaisson, sets a studio record here deadlifting 405x3 in 4.44 seconds. Keep in mind, this bar weighs 405 on the bottom, but 450 on the top once the chains come off the ground.
http://s268.photobucket.com/albums/j...t=e5c3f9fd.pbr

Push Up & Rows - We did this as a repeated effort exercise, so maximum reps on each set was the goal. This one is really a killer, the push ups are done on dumbbells and after each push up, a row is performed while the athlete supports his weight on one arm. To add to the difficulty, we elevated the feet on a bench.

Here Tricity Charge DE, JP Bouraphael, bangs out a set of push up/rows:


Maulers LB, Pat Winning, cranking through a set of push up/rows . ..grueling:
http://s268.photobucket.com/albums/j...t=32708ee5.pbr

Reverse Hyperextension on Stability Ball - This is a great way to work the posterior chain (hams, glutes, low back) without loading any weight onto the spinal column. In fact, this exercise actually provides spinal traction. Many people think you need to have an expensive specialized bench to do reverse hypers, but you don't. All we had was a regular bench, a stability ball, some bands, and an ankle cuff attachment.

Tricity Charge WR/TE, Rusty Eaton, demonstrating the stability ball reverse hyperextension:


Here is JP doing a set on video:
http://s268.photobucket.com/albums/j...t=d63ca353.pbr

Sledge Hammer Lateral Strikes - This is a good way to work the core explosively. In addition to working the core, you also get some hamstring conditioning via hip extension as well as grip and lat conditioning. This one is surprisingly cardiovascular as well.

It's getting a little dark in this pic, but JP is still banging away with the sledge hammer:


Tricity Charge DB, Jeff Yolkley, slamming the tire with a sledge hammer:
http://s268.photobucket.com/albums/j...t=60c11495.pbr

Triple Target Med Ball Toss on Stability Ball - You may remember from the last edition of Beineke Strength & Conditioning Journal that we did a similar exercise with only one target. The next level of difficulty for this phase was using three targets. We did sets of 20 seconds and counted reps, the winner is the athlete with the most reps in 20 seconds. Competition keeps the athletes working hard and makes the workouts fun as well. This is yet another way to work the abs in an explosive manner.

Didn't get any pics of this one, but a couple of good videos.

Here Yolks sets a studio record with 12 reps in 20 seconds:
http://s268.photobucket.com/albums/j...t=a8a3c33a.pbr

Unfortunately for Yolks, his record stood for about 3 minutes, and Chase beat it with 13 reps. We use a 15 pound gel filled medicine ball for this . . .due to some good camera work here, you really get a sense of how fast chase is zipping the ball each rep (nice job by Pat catching):
http://s268.photobucket.com/albums/j...t=3298e51a.pbr

Softball Reverse Curl - The softball gives us a new and different way to grip weights while doing familiar exercises . . .change is good.

Tricity Charge G, Bill Edwards, doing a set of softball reverse curls:


Shoulder Circuit - For axillary exercises I will often have the athletes do supersets or giant sets; this helps for conditioning, time management, and keeps every one moving in the studio. For this training cycle we did a shoulder circuit of dumbbell lateral raises, barbell shrugs (clean grip), and band resisted scarecrows.

JP and Pat working through the circuit:



That's it for this edition . . .until next time, keep training hard!

-Aaron