SPARTACUS TIRE WORKOUTS FOR MMA ATHLETES

 
Adding tires to your training regime can add an new dimension to your program. For the MMA athlete the strength and aerobic benefits of tire training can help to make you a better MMA fighter.
 
I used this two tire workouts while I was at 13 Coins Muay Thai in Bangkok, Thailand while training for my fight. I did this after my 3 km run and before hitting the pads for 3 rounds. I wanted to hit pads while I was fatigued to work on my conditioning and muscular endurance keeping my hands up for the entire 3 rounds (I have a problem with that)

Three benefits of tire workouts include improved strength, flexibility and power. Strength refers to the body’s ability to apply force while power is the ability to use strength and apply maximum force in a minimum amount of time. Flexibility is the ability to achieve a full range of motion with joints and muscles.

This is an amazing full body Spartacus workout that focuses on strength, muscular endurance, fat loss, power, explosiveness, core strength, conditioning and cardio, balance, agility and speed using tire and plyometrics exercises.

SPARTACUS WORKOUT DETAILS:
Perform each exercise one after the other for 45 seconds of work followed by 15 seconds of rest/transition, completing a round. Rest for 2 minutes and repeat for 2-3 rounds.

 

SPARTACUS TIRE WORKOUT #1

[youtube]http://www.youtube.com/watch?v=bPoRMHQhSJc [/youtube]
  

    1. BACKWARD TIRE PULLS
    2. TIRE JUMPS
    3. TIRE SPRAWLS AND FLIPS
    4. TIRE DEADLIFTS
    5. CONTINUOUS TIRE JUMP THRUS
    6. OVERHEAD TIRE RUNS
    7. TIRE CLIMBERS
    8. TIRE SLAMS
    9. TIRE AROUND THE WORLDS
    10. TIRE RESISTED SPRINTS FORWARD
    11. SPARTACUS TIRE WORKOUT #2

      [youtube]http://www.youtube.com/watch?v=OM5CoFg9IO8 [/youtube]
       

     

    1. TIRE RESISTED SPRINTS FORWARD
    2. TIRE HOPS
    3. TIRE SPRAWLS AND JUMP THRUS
    4. TIRE SQUAT AND OVERHEAD PRESS
    5. BEHIND THE BACK TIRE TOSS
    6. OVERHEAD TIRE RUNS
    7. AROUND THE TIRE PUSH UPS
    8. TIRE TOE TAPS
    9. TIRE AROUND THE WORLDS
    10. BACKWARD TIRE PULLS
    11.  

This entry was posted in Circuits, Circuits, Conditioning, Plyometrics, Plyometrics & Speed, Strength & Conditioning, Training, Workouts, Workouts, Workouts for Trainers and tagged , , , , , . Bookmark the permalink.

One Response to SPARTACUS TIRE WORKOUTS FOR MMA ATHLETES

  1. zaad says:

    I currently have car tires. do i need tractor tires?

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