Great Tire Workouts for Conditioning!
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Tires can provide you with some great conditioning options - whether you're using large tires (e.g., tractor tires) for tire flips and sledgehammer strikes or you’re using smaller tires for something like a sled pull. Also, they are generally free; it costs money to recycle tires, so if you contact a tire dealership, you can typically get a tire or twelve for free.
And - let’s not forget - it looks cool.
With this in mind, let’s cover a few easy-to-implement conditioning options - although not easy to do, mind you - that involve tires and sometimes a few other simple tools. You’ll see these options in action in the included video as well:
Option 1
5-10 rounds:
30 sec tire flips (as many as possible)
30 sec rest
Get a tire that’s heavy and challenging to flip and flip it for as many times as you can in 30 seconds. Then rest 30 seconds. Repeat this process for a total of 5-10 rounds.
Option 2
5-10 rounds:
10 sledgehammer strikes (5 left, 5 right)
100 ft sled push (50 ft down-back)
1 minute rest
You’ll need a sledgehammer for this workout, and if you don’t already have one, you can easily get one at your local hardware store. You’ll also need a sled (or prowler) to push. If you don’t have a sled, you can drag a small tire instead (see Option 3).
For this option, perform 10 sledgehammer strikes - 5 from the left side and 5 from the right side - and then push the sled a total of 100 ft (50 ft down, turn around, and then 50 ft back). Then rest 1 minute. Again, repeat this for 5-10 rounds.
Option 3
10-20 rounds:
50 yd tire drag (25 yd down-back)
1 min rest
To drag a tire, insert a few eyebolts into a small tire, hook a tow recovery strap up to the eyebolts, and then place some weights inside the tire. You can drag the tire by walking forward or backward.
Scaling Up
Over time, you can increase the difficulty of any of these options by doing one or more of the following:
Using a larger tire for tire flips
Adding weight to the sled (for sled pushes) or tire (for tire drags)
Reducing the rest time
Increasing the number of rounds
As always, we hope this helps you get stronger - or at least better conditioned - and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
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Follow Testify on Instagram HERE.
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At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
How to Start Lifting: Learn to Bench Press
/In the sixth video of the "How to Start Lifting" series, Phil helps you learn how to bench press and also discusses how to go about your first bench press workout.
(This video is a Blast from the Past video originally published on 12/06/21.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Squatting Deeper - Don't Make These 2 Mistakes!
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(A Blast from the Past article originally posted on 05/07/21)
When people are endeavoring to squat deeper - whether because their coach told them too or because they’ve recorded themselves on video and seen the disheartening proof of a “too-high” squat - we often see two mistakes:
The lifter descends significantly faster than before without actually squatting deeper.
The lifter leans over too much.
With regard to mistake #1, remember that going deeper doesn’t mean descending faster. In fact, 50% of the time, going down faster doesn’t change anything except the speed of the descent (yes, duh) and the other 50% of the time, the lifter actually cuts off his squat even higher when he tries to descend more quickly.
Julie makes mistake #2 as she leans over too much in an effort to achieve the proper depth. Note that the crease of her hips have not passed below the level of the top of her kneecap and are, in fact, well above height of the kneecap.
Mistake #2 - leaning over too much - comes from a misunderstanding of how depth is achieved. Depth is achieved when the crease of the hip passes just below the height of the top of the patella. In other words, you squat deeper by taking the hips lower - not by taking the barbell lower.
JULIE HITS THE CORRECT DEPTH ON HER SQUAT.
If the hips go lower, everything else above the hips goes lower as well - including the bar - but the reverse is not necessarily true. When starting your descent, leaning over (as you shove your knees out and reach back with your hips) is important, but once you’ve set your back angle by doing so, keep it constant - don’t lean over more than you already have.
If you struggle with either of these two mistakes, try the cues “stretch deep” or “reach deep” the next time you squat. With the “stretch deep” cue, you are reminding yourself that you will experience a stretch in the hips as you descend lower into the squat, and with the “reach deep” cue, you are reminding yourself that you reach downward with your hips - not the bar.
“Stretch deep” and “reach deep” - give these cues a try, and as always, we hope these tips help you get stronger and live better.
-Phil
PS: Whenever you want even more Testify in your life, here are some free resources:
Book a free intro and strategy session with us HERE.
Pick up a free copy of Testify’s Squat Guide: 12 Tips to Improve Your Squat Now HERE.
Get our free weekly email - containing useful videos, articles, and training tips - HERE.
Follow Testify on Instagram HERE.
Subscribe to Testify’s YouTube channel HERE.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Interested in getting stronger, looking better, and having more energy?
Is This Error KILLING Your Deadlift?! | How to Increase Your Deadlift
/Is your deadlift setup destroying the possibility of pulling preposterously ponderous poundage? Phil pontificates.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Click the button below to get quality coaching from a Starting Strength Coach and start getting stronger TODAY.
Testify Inquirer - June 26, 2023
/THIS WEEK'S QUESTION
From our video Make Your Own Lifting Straps! (Easy, Quick, and Cheap!) (click the title to watch):
@mohammedshoebahmed3543
Can that tape withstand the weight?
Phil
No worries - the tape doesn't support any weight. It simply holds the ends of the straps together and makes them easier to handle and put on. The tape is not technically necessary, but again, it's easier with the ends taped together. If you check out our video "How to Use Lifting Straps" (https://youtu.be/ch38nNKkSdw), you'll see that the taped end sticks out at the end and isn't supporting anything.
ARTICLES & VIDEOS
Stretching is DANGEROUS?! | Why You Should NOT do Mobility Work
Should you stretch before you lift or not? Also, stop calling it "mobility work." Click here to watch.
How to Load a Barbell for Deadlifts the EASY Way!
Phil gives you a few tips and tricks to make loading the barbell for your deadlifts easier and faster. Click here to watch.
One Cue to Rule Them All: Fix Every Single One of Your Lifts
Can one simple type of cue help you improve all of your lifts? Click here to find out.
Blast from the Past: How to Start Lifting: Learn to Press
Phil and Barb teach you how to press and explain how to do your first press workout (5th video in the "How to Start Lifting" series). Click here to watch.
Blast from the Past: Bench Press Cue: Pull Your Fists Back!
Phil covers a useful cue to help with correct shoulder positioning in the bench press. Click here to read.
NEW TESTIFY GEAR!
Sun's out, guns out, and we've got men's and women’s tank tops in multiple colors. Get yours today and represent your favorite gym!
Click here to head to the Testify Store.
WHAT'S COMING UP
Reminder: We will be closed for training on Tuesday, 07/04/23, in observance of Independence Day.
Below are a few of our upcoming events, and you can find out what else is on the calendar by heading to our events page at www.testifysc.com/events.
Testify IronFest V
July 8, 2023
IronFest is a team-based strength meet wherein the contested lifts will be the squat, press, bench press, and deadlift. Competitors will form teams of 2 lifters/team and perform all 4 lifts; each lifter will perform one upper body lift and one lower body lift, and each lifter will receive 3 attempts for each lift.
Click here to register or for more information.
Deadapalooza! The Annual Testify Deadlift Festival
August 25, 2023
Deadapalooza is a strength meet wherein the only contested lift is - you guessed it - the deadlift. There will be one bar (possibly multiple bars if numbers dictate), and the meet will be conducted in a "rising bar" format, so the weight on the bar only goes up! It's a ton of fun, so come on out!
Click here to register or for more information.
Starting Strength Self-Sufficient Lifter Camp
September 23, 2023
Spend the day learning the Squat, Press, and Deadlift and how to self-evaluate your lifts while training in your garage or commercial gym without a coach.
Click here to register or for more information.
THIS WEEK’S CONDITIONING
Option 1
Sled
Outdoors:
10 rounds of:
Push sled 100 ft
Pull sled 100 ft (hand over hand)
Indoors:
20 rounds of:
Push sled 50 ft
Pull sled 50 ft (hand over hand)
Compare to 2023.04.24.
Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on
Record distance for each interval and add for total distance.
Compare to 2023.04.03.
Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min
Indoors:
5-10 rounds:
100 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min
Compare to 2023.03.06.
Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.
Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)
Compare to 2023.03.06.