The tire flip has become a fad exercise unfortunately. You see coaches allowing people to flip tires using rounded backs and poor technique. The tire flip is an exercise that should come after proficiency in Deadlift (conventional, sumo, trap bar) Clean and press (barbell, kettlebells, dumbbell, sandbag) and Pull-ups. That does'nt mean the tire should collect dust! Here are a few exercises that can be performed with little risk of injury on the tire in your CrossBox programming.
TIRE (BOX) JUMPS
Lay your tire flat on its side like a box. Face the tire with your feet shoulder-width apart. Squat down slightly, as if you're going to jump straight into the air. Your arms will naturally swing backwards and return forward as you leap onto the tire. Both feet should land softly on the tire. While the tire has some give to it, landing too heavily can hurt your knees upon impact. Consider this practice.
Benefit: Tire jumps are a functional exercise that can help improve your explosiveness for running and increase your vertical jump. As your vertical jump improves, test yourself by gradually increasing the height of the object you're using.
This exercise really takes floor push-ups from beginner to advanced. Facing away from the tire, place your hands on the floor slightly wider than shoulder-width apart. Place both of your feet on the tire behind you and raise yourself up into a plank position. Keeping your body straight, lower your upper body toward the floor by bending both arms at 90-degree angles. Next, push up until your arms are fully extended again.
Benefit: This will primarily work the upper pectoral muscles, in addition to the lower pecs and core.
Begin by standing upright and parallel to the tire. Next, squat slightly, bending your knees in a way that distributes your weight evenly. Avoid curving your back or bending at the hips. Jump sideways (laterally) onto the tire, and land in a half-squat position. As with a box jump, you want to land softly to lessen impact. Step (or jump) down from the tire and repeat.
Benefit: Lateral movements—jumps, in this case—are a great way to develop power and agility through explosiveness while improving strength in your lower body (hip abductors, adductors) and stability in your ankles, hips, and knees. Performing a lateral jump includes squatting, a great lower-body and core exercise.
Stand facing the tire. Drive your left knee up and touch the tire with your toe. As your left knee drives up, your right arm will swing back, similar to a running stance. Return your left foot to the ground as you drive your right knee up, your left hand back, and your foot to the tire. Repeat. The key is to move as quickly and swiftly as possible. The lighter you tap the tire, the quicker you can switch feet.
Benefit: This exercise focuses on acceleration and foot speed and develops your hip flexors. Weak hip flexors can affect your stride length and overall speed.
Face the tire and place your left foot on it. Use this platform as a foundation to push off the step. Push through your heel to explode vertically. While in the air, your legs will naturally meet again side by side; switch your opposite leg to rest on the tire as you come down. Land softly on the ball of your stable foot so you can promptly explode back up to repeat.
Benefit: This exercise trains the legs and hips with the quads and glutes. The intent is to explode from the tire in a speedy manner, and this explosiveness can be transferred into many sports activities.
BROAD JUMPS OVER TIRE
Stand straight with your feet shoulder-width apart. Drop into a squat as you swing your arms back. As you explode into your maximum jump, swing your arms through, using that momentum to thrust your hips forward and land as far forward as possible. You should land in a controlled squat position with both feet. A strong core can help you land properly.
More advanced broad jumpers can perform this one leg at a time. The key to a broad jump is to jump as far forward as possible from a static position, and to land balanced. The momentum should not be generated with a prestep or hop before the jump.
Benefit: This is a great exercise to develop explosive power and improve the fast-twice muscle fiber reaction; it requires your leg and core muscles to quickly contract to create maximum force with each jump.
Lay the tire flat on the ground. Stand in the hole in the center of your tire. Bend your knees slightly and hop upward to land on the tire in a 90-degree squat with both feet on opposite sides of the tire. Hop upward again, returning to a standing position within the hole of the tire. This is one repetition. Repeat.
Benefit: Pop squats target your glutes, quads, hamstrings, and core. Do enough of these at a relatively fast pace and you'll also improve cardiovascular endurance.
Training can often be brutal, it’s not uncommon to contemplate the reasons it did not go as well as you had hoped. But , dwelling on the negative can really mess with your mentality. Eliminate excuses from your workouts by following five simple steps
1. Be Kind to Your Body. Being healthy is the first step to pardoning excuses. Athletes need to remember that food is fuel for the body, rest days are required and binge-drinking nights are a bad idea. To eliminate excuses, you should begin by eliminating any potentially problematic habits ( slowly). And adjust to the idea that when you do indulge in something less than healthy, your workout will suffer a bit and it’s not a big deal.
2. Compete With Yourself , no one else' s results matter. Each athlete has strengths and weaknesses. Everybody has good and bad days. It’s imperative to compete against yourself rather than trying to get to the top of a whiteboard each day. It’s not realistic, and it can ruin your perspective on your own performance.
3. Practice being positive it can go a long way. Before a workout, embrace giving 100 percent (knowing that your 100 percent may derive different results on different days) and being pleased with your personal efforts. Setting goals that are out of reach or unrealistic will only lead to disappointment and a search for excuses. Challenge yourself to practice positivity and appreciate what your all-out efforts accomplished.
4. Keep Your mind on positive thoughts. So if you know yourself to frequently think of excuses, you’ll need to retrain your brain. And that takes time. While you’re trying to regroup in your head, stay focused with little talk. Negative , thinking counterproductive to your personal progress, and quite frankly, it’s super annoying to everybody around you.
5. Remember, It’s Just a Workout , keep that into perspective. If you pushed your body to full capicity in your session you did your job as the trainee for the day.
Excuses may help you feel better about a poor performance, but they change nothing. So screw the excuses. Learn to take ownership for your accomplishments and your shortfalls.
TRAINING TRAINING TIPS
The measurable benefits of the barbell are obvious and stand without question. However, the goal of CrossBox training is to perform constantly varied programming over time. Their is no question dumbbells should be included in the mix. Here are the top five benefits to to adding dumbells to your training:
1. Dumbbells can provide the two types of overload that lead to muscle growth: mechanic and metabolic. Mechanic overload is the result of damaged caused by muscle contractions, which stimulates the repair process and leads to an increase in muscle size. Metabolic overload occurs when a muscle is worked to fatigue, which leads to the adaptation of muscle cells being able to store more glycogen which can cause muscles to increase in size. Heavy dumbbells can generate mechanical overload, while moderate-weight dumbbells combined with high reps (to fatigue) can produce metabolic overload.
2. Dumbbell exercises can create both inter- and intramuscular coordination, leading to greater levels of muscle activation. Intermuscular coordination is the ability of a number of different muscles to work together to produce and stabilize joint motion. Intramuscular coordination is the amount of muscle motor units and their attached muscle fibers that are activated within a specific muscle. Using dumbbells for compound, multijoint or multiplanar movement patterns improves coordination between different body segments. Using heavier dumbbells can increase the number of muscle fibers activated within a specific muscle.
3. Dumbbells can benefit both the contractile element and elastic component of muscle tissue. The contractile element is the specific actin-myosin muscle proteins responsible for sliding across one another to create concentric shortening actions or control eccentric lengthening. The elastic component is the fascia and connective tissue that attaches each individual muscle fiber and groups of fibers to one another. The elastic component stores mechanic energy as it is lengthened, which is then released during a rapid muscle-shortening action. Traditional exercises with heavy dumbbells can increase the force production capacity of the contractile element, while multiplanar movement patterns with light dumbbells can enhance the resiliency and strength of the elastic component.
4. Dumbbells can be used for a variety of exercises. The bar is limited in the sense that it will only allow one motion in one specific movement pattern to place load on one muscle or muscle group. Due to their length, standard barbells are best used for compound movements in one specific plane of motion. Due to their size and the fact they can be held in each hand, dumbbells can be used to create a variety of different movement patterns to develop task- or movement-specific strength.
5. Dumbbells allow the user to focus on one arm or leg at a time, which is one way to initiate strength gains by using a heavy overload. A single dumbbell can be used for exercises such as a one-arm overhead press or a split-leg goblet squat to create overload in one limb at a time.
Before diving headfirst into CrossBox Training for the first time, it's recommended to be doing a great deal of scaling. While CrosBox Training offers a broad scale it can be notoriously intense for beginners , keep in mind that you don’t need to over do it to experience intensity , it's built in by design.
Also , be aware that whether it’s the volume, load or some other technical element — shoot for the middle of the pack if your fortunate enough to train with a group of other CrossBox enthusiasts. Unless you’re doing the workout as prescribed, finishing first is a guarantee that the scaling was misappropriated and done entirely correct. Of course, challenging yourself with weight or movement complexity to the point that the class is waiting around cheering you for several minutes after everyone is done is a failure in the opposite direction.
The point of scaling, after all, is to provide and adequate prescription to everyone in the room regardless of their fitness level.
If you’re fortunate enough to have a quality coach, he or she will help you scale by providing context. If your in the situation where you are forced to train solo with no coaching , it's always best to scale down. For example, you should choose a weight that you can perform two or more rounds unbroken with , rather than forcing reps right away.
This process will take some refinement and getting used to. The most important thing is to track your data and learn from your performances, especially in the initial stages of training.