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Torque Fitness ULTIMATE TANK, Руководство по обучению

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WORKOUT 1-

TANK COMPETITION

NUMBER OF TANKS: 2 
TIME: 20-30 MINUTES 
OPTIMAL SPACE: 25 YARDS ONE WAY 
LOCATION: INDOOR OR OUTDOOR 
AMOUNT OF PEOPLE: 12 
TANK GT REQUIRED: YES

A TANK competition is a fun and engaging way to incorporate team spirit and a competitive 
element that will motivate members to push themselves and others in the group.

The group will line up two TANKs at the beginning of the designated TANK run. Have the 
group arrange themselves with 3 and 3 on each end of the TANK run. It is ideal to pair up
members from opposing teams that have as similar fitness levels as possible to make the 
competition close. The competition runs on a point basis. After running through the workout 
below, the team with the most points wins. The group will do each of these drills one time, 
giving them each 8 reps of high intensity movements.

Содержание ULTIMATE TANK

Страница 1: ...ULTIMATE TANK TRAINING GUIDE...

Страница 2: ...PROPER TANK USAGE DOCUMENT THIS GUIDE INCLUDES WARM UP LIBRARY MOVEMENT LIBRARY TANK GROUP PROGRAMMING GUIDE...

Страница 3: ...ms straight as you push Don t bend at your elbows too much Make sure each tire is evenly inflated to 20 PSI Keep eyes up and focused on what you are running towards Do not look down as you run Load wi...

Страница 4: ...orce on opposite side TANK is veering towards TANK is veering Veering left Push harder with left hand reduce force with right hand Veering right Push harder with right hand reduce force with left hand...

Страница 5: ...WARM UP LIBRARY...

Страница 6: ...g TANK with 270 lbs of weight for traction to prevent wheel skidding TANK will drift if you are pushing unevenly on the handles To correct its path push harder on the side that it is drifting towards...

Страница 7: ...esistance level to Neutral Note N is only used in pulling movements for warm up Always have TANK in 2 or 3 when performing pulling movements with intensity Each movement exercise should be performed o...

Страница 8: ...WWW TORQUEFITNESS COM TANK WARM UP LIBRARY DYNAMIC WARM UP...

Страница 9: ...INSTRUCTIONS Grasp handles and push evenly as you jog slowly across surface Repeat 2 times FORWARD JOG...

Страница 10: ...INSTRUCTIONS Grasp handles and push evenly as you skip slowly across surface Raise forward knee high and hop with your planted foot with each step Repeat 2 times FORWARD SKIP...

Страница 11: ...es and push evenly as you lunge slowly across surface With each step drop slowly until your rearward knee al most touches the ground Make sure that your forward knee doesn t pass the vertical plane of...

Страница 12: ...e slowly across surface With each step drop slowly until your rearward knee almost touches the ground At the bottom of your lunge release hand from the forward leg side of your body and rotate arm and...

Страница 13: ...INSTRUCTIONS Attach V Strap to tow hook and grasp both handles Pull TANK while backpedaling Repeat 2 times BACKPEDAL...

Страница 14: ...RUCTIONS Attach V Strap to tow hook and grasp both handles Pull TANK while skipping backwards Raise forward knee high and hop with your planted foot with each step Repeat 2 times BACKWARDS PULL WITH S...

Страница 15: ...WWW TORQUEFITNESS COM TANK WARM UP LIBRARY STATIONARY WARM UP...

Страница 16: ...INSTRUCTIONS Stand alongside TANK and grasp handle with inside hand for stabilization Swing your outside leg forward then backwards Repeat for 15 repetitions FORWARD BACKWARD LEG SWINGS...

Страница 17: ...y staggered stance and grasp front and back handles nearest you for stabilization Swing your inside leg out away from mid line of body then back towards the mid line and away in the other direction Re...

Страница 18: ...le with inside hand for stabilization Bend the knee of your outside leg and grab you ankle or foot and slowly pull upwards while keeping your hips in a neutral or slightly forward position Hold for 10...

Страница 19: ...art Stand with feet parallel in an athletic stance and push TANK away from you towards your partner Partner should be standing in the same stance and ready to catch the TANK as it is rolling towards t...

Страница 20: ...k is taken out of the strap while the second person stands directly next to the opposite side of TANK With a parallel athletic stance person one pulls TANK towards him As the slack is taken out of the...

Страница 21: ...NSTRUCTIONS Stand with partner at each end of TANK and grasp handles Simultaneously walk backwards while bending at the hips and gently pull backwards stretching lats Hold for 10 15 seconds LAT STRETC...

Страница 22: ...MOVEMENT LIBRARY...

Страница 23: ...loading TANK with 270 lbs of weight for traction to prevent wheel skidding TANK will drift if you are pushing unevenly on the handles To correct its path push harder on the side that it is drifting to...

Страница 24: ...INSTRUCTIONS Grasp handles with and push evenly as you move across surface VARIATIONS Run in lower gear Push slow in higher gear Perform lunges while pushing PUSH...

Страница 25: ...ATE INSTRUCTIONS Accelerate TANK while pushing evenly with both hands When approaching end of runway drop hips quickly decelerate with your legs while pulling backwards on the handles to bring to a fu...

Страница 26: ...lace feet in parallel stance grasp handles and squat so that hands are at chest height Explosively push TANK away from you Run to catch up to TANK and repeat VARIATIONS Push back and forth with partne...

Страница 27: ...ow hook and grasp both handles Standing in squatted position with weight on your heels explosively pull TANK towards you VARIATIONS Perform movement with a partner and V Strap handles attached to fron...

Страница 28: ...INSTRUCTIONS Attach V Strap to tow hook and grasp both handles Pull TANK while moving backwards VARIATIONS Move sideways while hold ing onto one handle and shuffle feet laterally V HANDLE BACKPEDAL...

Страница 29: ...le with both hands Stabilize core and rotate arms pulling TANK forward Move to a new position in front of TANK and repeat movement VARIATIONS Perform movement with a partner on opposite end and move T...

Страница 30: ...INSTRUCTIONS Sit on top of weight plates facing away from TANK Grasp handles engage core and push TANK backwards walking down runway SEATED REVERSE PUSH...

Страница 31: ...Attach or tie braided rope to tow hook With wide stands pull TANK towards you with hand over hand motion VARIATIONS Use another rope attached to opposite end with a part ner and pull TANK back and for...

Страница 32: ...INSTRUCTIONS Attach or tie braided rope to tow hook Coil up slack and loop over shoulder facing away from TANK Griping firmly to rope lean forward and pull TANK across runway ROPE TOW...

Страница 33: ...NSTRUCTIONS Attach harness to waist and to tow hook Leaning forward drive legs pulling TANK across runway VARIATIONS Run in lower gear Pull slow in higher gear Perform lunges while pulling HARNESS PUL...

Страница 34: ...INSTRUCTIONS With harness around waist and attached to tow hook stand parallel with TANK Move into an athletic stands and laterally shuffle pulling TANK down runway HARNESS LATERAL PULL...

Страница 35: ...IONS With harness around waist and attached to tow hook stand facing TANK Squat low and backpedal legs pulling TANK down runway VARIATIONS Perform reverse lunge while pulling TANK backwards HARNESS BA...

Страница 36: ...TANK GROUP PROGRAMMING...

Страница 37: ...NK total body conditioning circuit as well as training tips along the way THE PROGRAM EACH WORKOUT LASTS APPROXIMATELY 40 50 MINUTES INCLUDING WARM UP AND COOL DOWN DETAILED EXPLANATIONS OF TANK MOVEM...

Страница 38: ...ulder rolls TANKS 2 TIME 10 MINUTES OPTIMAL SPACE 10 YARDS TANK GT REQUIRED NO Have each person perform each movement for 1 minute then rotate TANK TRAINING NOTES TANK JOG HAVE MEMBERS GRASP HANDLES A...

Страница 39: ...COOL DOWN Torque recommends trainers take their group for a 5 10 minute walk light stretching of major muscles worked and foam rolling...

Страница 40: ...thers in the group The group will line up two TANKs at the beginning of the designated TANK run Have the group arrange themselves with 3 and 3 on each end of the TANK run It is ideal to pair up member...

Страница 41: ...d they will run it to the other side Each team will continue this drill until everyone on their team has completed two runs putting them back at the side they finished on The first team to finish rece...

Страница 42: ...TANK furthest from them will pull TANK toward them Once it has fully reached them the member on the other side will put it back toward them Each team will continue this drill until everyone on their t...

Страница 43: ...eir back to the other team pulling the TANK with the v straps until they reach the other side Each team will continue this drill until everyone on their team has completed two runs putting them back a...

Страница 44: ...to the other side of TANK and run back Having the next person in line be ready in their harness when the member gets back to the line Each team will continue this drill until everyone on their team h...

Страница 45: ...ing of your designated TANK run The trainer will set a timer for 30 seconds When the trainer says go the two members at the beginning of the line will push TANK to the other end of the TANK run then t...

Страница 46: ...HE PROGRAM PROGRESSES TORQUE RECOMMENDS STARTING EVERYONE ON 1 AND INCREASING AS NEEDED The TANK total body circuit workout gives members a full body strength and conditioning workout By incorporating...

Страница 47: ...WORKOUT 3 EXERCISES 1 TANK forward walking lunge Resistance 1 Distance 10 yards 2 Kettlebells swings 3 Plyobox step ups or jumps depending on level of fitness...

Страница 48: ...WORKOUT 3 EXERCISES 4 TANK v strap pulls Resistance 1 Distance 10 yards 5 Kettle bell sumo squats 6 Plank on knees if needed 7 Burpees without weights if needed 8 Kettle bell bent row...

Страница 49: ...to realize their full potential This means bringing forth new and exciting workout experiences they can find nowhere else Torque knows that advancement in exercise science doesn t pause The need to s...

Страница 50: ...RQUE FITNESS TORQUEFITNESSHQ TORQUEFITNESS TORQUETANK HASHTAGS ACCOUNTS PLUS JOIN THE TANK FACEBOOK GROUP COMMUNITY WHERE YOU CAN GIVE AND RECEIVE TANK TRAINING IDEAS AND TIPS ASK QUESTIONS AND GET AN...

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