Training Drills - Outdoor
Drill O-7: 2-Man Race, even load (2MRA, E)
Setup
: One lifter (1) and one spotter (2) are positioned as shown in Fig. 44 on one FLIPPER and a
second lifter (3) and spotter (4) are positioned on a second FLIPPER. The weight is loaded evenly
on each FLIPPER. Consult the Loading Chart for the appropriate weight loading on each weight
pin. The two FLIPPERS may be loaded differently from each other (heavy and light). The FLIPPERS
should be spaced sufficiently apart so that there is no risk of collision between the FLIPPERS as
they are moved down the course.
Procedure
: The first lifters (1) and (3) lift their FLIPPERs over. Immediately after, the spotters (2)
and (4) switch positions with their lifters and the new lifters (2) and (4) lift their FLIPPERs over.
This is continued, alternating lifters, for either a set number of flips (e.g. 5-10) or to reach a cer
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tain distance marker on the field (e.g. 20-30 yards). The “Race” protocols put each lifter against
the other lifter for time, so minimal rest between lifts is automatic. The optimal time between
lifts should still be about 5-10 seconds, but will increase as fatigue sets in if the number of lifts per
race is high. Upon reaching the goal (distance or number of flips), a second group of 2 lifters and
2 spotters may repeat the process back to the original starting position. A third group may then
take over to then be replaced by the first group.
Intensity/Duration: The number of reps is inversely related to the intensity (weight loaded on the
FLIPPER). The number of flips per cycle may be any number desired. It is suggested to keep the
number of reps less than 10 for more effective power development. Endurance training comes
from not only the number of reps per cycle, but also the numbers of cycles the athletes complete.
41
Fig 44