Torque Fitness ULTIMATE TANK Training Manual
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Torque Fitness ULTIMATE TANK Training Manual

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U L T I M A T E T A N K
T R A I N I N G G U I D E

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Summary of Contents for Torque Fitness ULTIMATE TANK

  • Page 1 U L T I M A T E T A N K T R A I N I N G G U I D E...
  • Page 3 Proper TANK use Keep arms straight as you push. Keep eyes up and focused on what you Don't bend at your elbows too much. are running towards. Do not look down as you run. Load with 270 LBS for traction. Make sure each tire is evenly inflated to 20 PSI.
  • Page 4 TANK is veering Apply more force to same side of 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 Make sure each tire is evenly Reduce force on opposite side TANK is veering towards inflated to 20 PSI.
  • Page 5 WARM-UP LIBRARY...
  • Page 6 » In all positions, the variable magnetic resistance increases as the TANK moves faster. » Do not perform pulling movements with TANK in the (N) or (1) position. » Torque Fitness recommends loading TANK with 270 lbs of weight for traction to prevent wheel skidding.
  • Page 7 TANK WARM-UP LIBRARY WARM-UP INSTRUCTIONS » The guide is broken up into two sections - dynamic warm-up and stationary warm-up. » Dynamic warm-up movements are to be performed at a slow and comfortable pace. Do not over exert until properly warmed up. »...
  • Page 8 TANK WARM-UP LIBRARY DYNAMIC WARM-UP WWW.TORQUEFITNESS.COM...
  • Page 9 FORWARD JOG INSTRUCTIONS » Grasp handles and push evenly as you jog slowly across surface. » Repeat 2 times.
  • Page 10 FORWARD SKIP 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.
  • Page 11 FORWARD LUNGE INSTRUCTIONS » Grasp handles 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 your toes.
  • Page 12 FORWARD LUNGE WITH TWIST INSTRUCTIONS » Grasp handles and push evenly as you lunge 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 torso away from forward...
  • Page 13 BACKPEDAL INSTRUCTIONS » Attach V-Strap to tow hook and grasp both handles. » Pull TANK while backpedaling. » Repeat 2 times.
  • Page 14 BACKWARDS PULL WITH SKIP INSTRUCTIONS » 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.
  • Page 15 TANK WARM-UP LIBRARY STATIONARY WARM-UP WWW.TORQUEFITNESS.COM...
  • Page 16 FORWARD/BACKWARD LEG SWINGS INSTRUCTIONS » Stand alongside TANK and grasp handle with inside hand for stabilization. » Swing your outside leg forward then backwards. » Repeat for 15 repetitions.
  • Page 17 SIDE TO SIDE LEG SWINGS INSTRUCTIONS » Stand alongside TANK with a slightly 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.
  • Page 18 QUAD STRETCH INSTRUCTIONS » Stand alongside TANK and grasp handle 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.
  • Page 19 PUSH WITH PARTNER INSTRUCTIONS » Stand with partner at each end of TANK and space yourselves approximately 10 feet (3 m) apart. » Stand with feet parallel in an athletic stance and push TANK away from you towards your partner. »...
  • Page 20 PULL WITH PARTNER INSTRUCTIONS » You and a partner attach V-Straps to the tow-hooks on each side of the tank. » The first person backs up so all the slack is taken out of the strap while the second person stands directly next to the opposite side of TANK.
  • Page 21 LAT STRETCH INSTRUCTIONS » 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.
  • Page 22 MOVEMENT LIBRARY...
  • Page 23 » In all positions, the variable magnetic resistance increases as the TANK moves faster. » Do not perform pulling movements with TANK in the (N) or (1) position. » Torque Fitness recommends loading TANK with 270 lbs of weight for traction to prevent wheel skidding.
  • Page 24 PUSH 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...
  • Page 25 DECELERATE 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 full stop.

  • Page 26: Chest Press

    CHEST PRESS INSTRUCTIONS » Place 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 partner.
  • Page 27 V-STRAP ROW INSTRUCTIONS » Attach V-Strap to tow 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 front and back tow hooks.
  • Page 28 V-HANDLE BACKPEDAL 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.
  • Page 29 TORSO ROTATION INSTRUCTIONS » Take a wide stance to the side and in front of TANK and grasp one handle with both hands. » Stabilize core and rotate arms pulling TANK forward. » Move to a new position in front of TANK and repeat movement.
  • Page 30 SEATED REVERSE PUSH INSTRUCTIONS » Sit on top of weight plates facing away from TANK. » Grasp handles, engage core and push TANK backwards walking down runway.
  • Page 31 ROPE PULL INSTRUCTIONS » 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 forth.
  • Page 32 ROPE TOW 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.
  • Page 33 HARNESS PULL INSTRUCTIONS » 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.
  • Page 34 HARNESS LATERAL PULL 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.
  • Page 35 HARNESS BACKPEDAL INSTRUCTIONS » 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.
  • Page 36 T A N K G R O U P P R O G R A M M I N G...
  • Page 38 TANKS: 2 TIME: 10 MINUTES OPTIMAL SPACE: 10 YARDS TANK GT REQUIRED: NO...
  • Page 40 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...
  • Page 41 TRAINING INSTRUCTIONS: -ACCELERATE TANK WHILE PUSHING EVENLY WITH BOTH HANDS -WHEN APPROACHING END OF RUN, DROP HIPS, QUICKLY DECELERATE WITH YOUR LEGS WHILE PULLING BACKWARDS ON THE HANDLES TO BRING TO A FULL STOP...
  • Page 42 TRAINING INSTRUCTIONS: -ATTACH BRAIDED ROPE TO TOW HOOK -WITH WIDE STANCE, PULL TANK TOWARD YOU WITH HAND OVER HAND MOTION...
  • Page 43 TRAINING INSTRUCTIONS: -ATTACH V-STRAPS TO TOW HOOK AND GRASP BOTH HANDLES -PULL TANK WHILE MOVING BACKWARDS...
  • Page 44 TRAINING INSTRUCTIONS: -ATTACH HARNESS TO WAIST AND TO TOW HOOK -LEANING FORWARD, DRIVE LEGS PULLING TANK ACROSS TANK RUN ZONE...
  • Page 45 TANKS: 2 TIME: 16-20 MINUTES. OPTIMAL SPACE: 25 YARDS ONE WAY LOCATION: INDOOR OR OUT AMOUNT OF PEOPLE: 8 MAXIMUM TANK GT: OPTIONAL RESISTANCE LEVEL: USERS CAN ADJUST RESISTANCE BASED ON THEIR LEVEL OF FITNESS AND CAN INCREASE IT OVER TIME AS THE PROGRAM PROGRESSES.
  • Page 46 TIME: 16 MINUTES. OPTIMAL SPACE: 25 YARDS ONE WAY LOCATION: INDOOR OR OUT AMOUNT OF PEOPLE: CIRCUIT DESIGNED FOR 8 BUT CAN BE SCALED UP TO 20 PEOPLE BY HAVING MULTIPLE PEOPLE DO THE SAME EXERCISE AT ONCE TANK GT: OPTIONAL RESISTANCE LEVEL: USERS CAN ADJUST RESISTANCE BASED ON THEIR LEVEL OF FITNESS AND CAN INCREASE IT OVER...

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