Issue 167

An integral part of any 'caveman' workout, tires are rolling rapidly onto the MMA scene. Jack Lovett, owner of Spartan Performance, explains why our ancient ancestors really invented the wheel.

The incorporation of ‘strongman’-style events into MMA strength and conditioning routines has seen a rise in popularity over the last couple of years. Now tires are rapidly making their way into elite fighters' training regimes as they are both the easiest piece of strongman equipment to source and the most likely to provide a high return. 

There is not one muscle that tire work does not strengthen. A tire workout is uniquely functional as it stresses stabilizing muscles in a way traditional barbell and dumbbell exercises can’t. 

It is also one of the most effective endurance exercises available for our athletes. There are still some coaches in MMA prescribing steady-pace road work/treadmill running as a base for their fighter’s fitness and mental toughness.

Needless to say come fight night, such fighters are still gassing early. Tire work is not for the faint of heart, and it certainly builds warriors. 

WHERE CAN I GET A TIRE FROM?

To acquire a suitable tire, simply contact your local depot. These can be found easily on Google. You will not have to pay for one either, as it would cost the depot to recycle them. Hence they see it as you doing them a favor.

AVOIDING INJURY

There are many articles and YouTube videos depicting incorrect tire flipping technique. The most frequent error has individuals adopting the ‘bicep tearing’ or sumo-style position. This sees the hands placed inside the legs, feet close to the tire and a sumo-style back position. The position gives a near vertical line of pull and great stress to the bicep tendon. Bicep tendon tears are commonly associated with such flips.

DOES SIZE MATTER?

When using a tire it's important to find the right size. The tire should be 250kg–300kg for lighter and younger athletes and 300kg–350kg for heavier and professional athletes.

Tires below this range have too little training value. If an athlete finds a 250kg tire especially difficult to work with they are not physically prepared for tire training. 

TIRE FLIP

This is a fantastic exercise for developing a fighter’s posterior chain (erectors, glutaeus, hamstrings) as well as leg drive, flexibility, endurance and explosive strength. This is in conjunction with teaching athletes to lower their level whilst shooting for a powerful takedown. If middleweight fighters can tear through five explosive flips of a 350kg tire, how will an 84kg opponent fare in a double-leg takedown?

1: Start position: Lean the chest into the tire and move your feet about two to three feet back. Grip the tire with hands positioned outside of the feet, generating an automatic forward lean into the tire.

2: Triple extension: With the chin on the tire, keep the hips low and drive the hips, knees and ankles to full extension. Basically, a power clean at 45 degrees.

3: Dynamic knee strike transition: Explode through the tire with a dynamic knee strike whilst dropping under the tire and moving the hands to an overhand position.

4: Slam: Once hands are repositioned drive through the tire in an explosive pressing motion. Ensure the athlete slams the tire down with as much force as possible.

HOW WIDE SHOULD THE TIRE BE?

This is an often overlooked factor in safe tire work – especially when flipping. Tires should have a minimum width when lying flat on the ground of 20-inch with a solid lip for ease of grip.

Tires below this profile are too low to achieve a safe start position. During flipping, ensure that your chin is resting on or just above the lip with your chest and upper arms driven into the side. Failure to do so, places too much emphasis upon the biceps during the initial lift, risking injury.

ROUND THE WORLD 

From innovative US strength coach Jim Smith, this exercise is particularly effective at rehabilitating shoulder injuries whilst challenging the core. 

1: Start by having the athlete place their feet on the tire lip and raise up into a push up position.

2: With legs straight, core tight and arms locked, move laterally around the tire using hands only. This in itself gives a huge core and shoulder stabilization component. Movement is controlled and steady for desired revolutions. 

Progressions can include adding push-ups into the movement. Advanced athletes can perform this with plyo push-ups throughout.

TIRE FIGHT

Bridging the gap between ‘gym’ strength and ‘fight’ strength. Athletes greatly enhance their upper body power through this dynamic exercise. This is similar to a medicine ball throw in that there is no deceleration required. Athletes simply focus upon exploding with the tire and releasing. 

1: Set up a tire on its end with two evenly matched athletes. Have athletes adopt their fighting stance (orthodox/southpaw).

2: Movement is initiated by one athlete ‘throwing’ the tire towards their partner. By releasing the tire the athlete does not have to decelerate, simply focusing upon exploding with power.

3: The partner receives the tire by absorbing then explosively powering the tire back in return. Again the athlete releases the tire for their partner to receive and absorb. This is repeated as required.

IMPORTANT NOTE

All training carries risks. This is especially so with tire battles. We frequently use tires over 300kg during these. Thus it is vital that correct technique, execution and safety be explained prior to commencing. I encourage a competitive nature during tire battles. However, i have athletes work together during these drills to maximize effectiveness and safety.

TIRE JUMPS 

Without a doubt the most effective way to develop lower-body power. Whether it be for striking, wrestling, grappling or ground ‘n’ pound, weighted jumps are crucial to developing power in our MMA athletes. 

1: Stack two tires on top of each other with a plyo box or similar to step down onto.

2: Load yourself with a weighted vest and jump.