Tacky Tips

When you are ready to use tacky, it is available at Jackal's Gym. You may wish to quickly shave the inner portions of your forearms prior to applying the tacky. After lifting, there are several compounds that will remove it from your skin. I've found that the best one for "the field" is GOJO Cream Hand Cleaner (for removing grease, tar and oil). Apply generously, rinse with water, wipe with towel. Other methods include WD40, Goo-Gone and baby oil (nicer on the skin if you are scraped up and bleeding).

6.4 Carries & Conans

Conan's Wheel - Tips (Courtesy of Stetch at the P&B)

Feet wide Set up as close to the end of the bar as possible Elbows wide Lock your hands together so that your hands are as close to your body as you can make them Take a HUGE breath - hold it Look UP Lift Bring your feet together (I like to bring the inside to the outside) Start walking - be sure you are stable before you go KEEP LOOKING UP Go like hell, hold your breath for the first three steps, then try to take some tiny breaths (you can't go deep or you lose it all) and keep your speed as constant and CONTROLLED as you can KEEP LOOKING UP, don't look down, to the side, or anywhere else. HEAD UP! go till you drop

6.5 Tire Flip

TIRE FLIP TECHNIQUES



Tire Shape



Tire shapes vary wildly, so the technique used might vary between styles - and tire weights. The best option is to practice with as many different types of tires as you can, to prepare yourself for whatever you may encounter.





Tread



Ensure before you start flipping that you check the treads. Find treads that are a suitable height and distance apart to accomodate your stance. You may have to jam your hands between the tread or edge of the tire and the ground.





Stances



Several different styles are used, depending upon the tire style, weight, and your own strengths. All three of the following stances are simply ways to achieve the "first pull".





First Pull:





Sumo Stance



-better suited for people who are more explosive at the top of the lift. Feet close to the tire, in a rounded-back position. Bend down quickly and pop hips up and forward towards the tire.





Close stance snatch grip



-better suited for people who are more explosive at the bottom of the lift. Bend down quickly and pop hips up and forward towards the tire.





Superman stance



Feet about 4 feet away from the tire, almost horizontal to start. Start lift with feet parallel to each other. Drive with power leg, then step with the opposite leg. Be explosive -- momentum is your ally. You should now be standing erect with one end of the tire about 3 feet off the ground.



Don't pause between positions - this all should be one seamless movement!





Second Pull:



Once the weight is past the hips, drop down and change your hand position to a "push press" stance. Simultaneously, drive into the tire with your knee/thigh to keep the momentum going. Get the tire to a vertical position, then push the tire down to the ground. If the event is for flips/time, just give it enough of a push to drop it. If the event is for distance, give it a hefty shove, and the tire will move a few extra feet. This may be enough to save you a full flip over the entire course.



Tire Flip Video - a step-by-step explanation from Mark Phillipi. right-click, select "Save As"





6.6 Truck Pull

HARNESS PULL



The start: body at about a 45 degree angle to the ground feet well apart and splayed out, legs slightly bent "fall forward" to use your bodyweight for assistance If you have a guide rope, start with your arms about 1.5' in front of your body - begin pulling towards your lower abdominal area if you aren't using a guide rope, imagine that you are climbing a rock wall -- your entire body almost hugging the wall contract your abs - bring your upper body towards your thighs straighten your legs - the truck should be moving, your hips and upper body should be low and parallel to the ground and well in front of your feet once the truck is moving well, your feet should be brought closer together - short, quick, powerful steps using the quads to drive forward keep looking down the entire time - try to follow an imaginary straight line on the ground



HAND-OVER HAND PULL



The start:



let the spotter know towards what side they should take up the excess rope stand up with a slight backwards lean take up as much slack in the rope as possible with arms fully extended and legs slightly bent, "fall backward" to use your bodyweight for assistance when your butt meets the ground, pull the rope as if you are performing a sumo deadlift your legs should straighten at the same time that your back reaches full extension quickly "swarming" up the rope, reposition your hands as you sit up and slide forward continue to achieve full extension on your pulls





7. Your First Competition

Try to eat cereal, milk and dry toast for breakfast, with fruit juice. Your nerves will probably be acting up a bit. Not to worry, that's normal -- take an antacid tablet 20 minutes before the competition starts, if necessary. Stay hydrated -- take small sips of sports drink throughout the day. Try not to consume any carbs in the two hours before the competition starts. Your sports drinks should contain 6 - 8% carbs (preferably two types, like glucose and fructose), electrolytes, salt and creatine monohydrate.



Here's some things that you may not think of, but you'll wish you had thought to bring.



A cooler filled with diced fruit that can be eaten by hand (apples, melons etc.) lots of water/Gatorade-type drink and a few protein shakes granola bars a sandwich to munch on, in case the contest goes longer than expected a lawn chair, in case the promoter doesn't bring enough wraps, straps, belts, chalk, tacky etc. spare towel, hand cleaner for tacky removal (GOJO) Suntan lotion, hat, first aid kit (bandages, adhesive tape, super glue or NuSkin in case you tear a callous) A spare shirt to wear home



For the week leading up to the comp, abstain from alcohol. The last heavy training session should be 7 days before the comp; reduce training load by 50% every two days after that. Carb loading should be started four days before the competition, unless you are close to your weight limit.



Good luck - have a great time!





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