I am going to post a few of my workouts at the request of some of the BSGs on these threads. First I am in no way an expert on fitness, but I do know what works for me. Some of these workouts will be very tough, so know your limits and alter reps, times, sets, and weights to your ability! (Don't be a sissy though, hard work will get you where you want to go!)
Workout #1 Tire Killer
What you will need: (1) Big A$$ Tire, (1) Big A$$ Sledge Hammer 12lbs and up(18-20lbs are better!), and lots of clear open area!
Before you begin, get warm any way you are used to, but make sure your back, and legs are warm!
As I said before alter this workout for your level of fitness, we will be doing three skills that complete a
set, no rest during the
set. We will shoot for 4-6
sets. As your sets get easier, reduce rest times in between. Add sets as you get stronger, just push yourself, if you are not grunting, spitting, and snorting like a boar you may not be working hard enough!
Part One:
TIRE FLIP Not rocket science, but remember a couple things, first get your
butt down and your feet should be about shoulder width apart. (I keep mine a little wider) Make sure you have a good deep grip under the tire, and keep your
head up! With an EXPLOSIVE POP, throw the tire up as you drive through you legs, and as the tire comes thrust your hips forward up push it over HARD! (push it even with both arms or it will roll all over the place!) Do between 10 to 20 flips, or have a time set and a partner call it for you. (this works better as a team because as one guy works the other rests)
Part Two:
HAMMER STRIKES Again pretty simple, but you will be smoked! Remember you are
not resting yet, right after you have finished the tire flips grab your SLEDGE, you will hit the tire HARD from both sides. Keep your feet at shoulder width, and get a slight bend in your knees (linebacker stance) when you hit the tire try to drive the hammer through the tire Hard, and try to keep it from bouncing back up,
don't miss!!!!! Hit it from both side 10-20 times.
Part Three: Jump in and out of the tire from side to side for 20-120 seconds. get your feet up or you will eat some ground! (as the sets go on this will become torture!)
That is a complete set, now rest. (up to 2min, but 1min is better) If you have a partner you have until they complete the set, then you go again. Now do these till you puke, then go to your kickboxing session or wrestle for a couple hours! HA
You can do almost anything for part three, sprints, push-ups, throw a rope through the tire and drag it or pull it like a row, use your bald head and mix it up! I will do this 2 or three times a week, while still doing my other progams. GOOD LUCK, and FIGHT HARD!
You may want to know where to get a tire...........Off of a Big A$$ Truck or Tractor! Call the dump, junk yards,and tire shops, they are not hard to find.
