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Milo Fitness Flipper TS-03 Training Manual

Milo fitness flipper strength trainer training manual
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Models TS-03 and TS-04
Please refer to the Owner's Manual for assembly instructions,
product registration and information on accessory products.
U.S. PatentS Pending

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Summary of Contents for Milo Fitness Flipper TS-03

  • Page 1 Models TS-03 and TS-04 Please refer to the Owner’s Manual for assembly instructions, product registration and information on accessory products. U.S. PatentS Pending...
  • Page 3 Published by Milo Fitness, LLC Fort Collins, CO 80525 To obtain additional copies of this manual, contact Milo Fitness, LLC at www.MiloFit.com or email a request to FLIPPER@MiloFit.com “Because Strength Matters” The publisher is not responsible for any injury resulting from any material contained herein. This publication contains information relating to the use of an exercise device but is not considered exhaustive of all information related to the use of this device.

  • Page 5: Table Of Contents

    Table of Contents FLIPPER Overview Why Flip? ..................1 What is a FLIPPER? ................3 Using the FLIPPER Lifting Techniques ................5 Standard Lift ................. 5 Side Lift ................10 Foot Placement ................13 Size Matters ..................21 Using the Loading Charts ..............25 Training Drills Indoor Training Drills Single Lift and Rotate ............

  • Page 6: Why Flip

    Overview Why Flip? Tire flipping has long been used as a test of strength in Strongman competitions and more re- cently as a training tool for numerous sports athletes (Corcoran & Bird, 2009; Hedrick, 2003; Hen- drick, 2008; Keogh, Payne, Anderson, & Atkins, 2010; S. M. McGill, McDermott, & Fenwick, 2009; Waller, Piper, &...
  • Page 7 In Figure 1, the nine strongman events [Farmer’s Walk (FW), Right-Hand Suitcase Carry (RHSC), Left-Hand Suitcase Carry (LHSC), Super Yolk Walk (YW), Log Lift (LL), Tire Flip, Keg Walk-Left Shoul- der (KWLS), Keg Walk-Right Shoulder (KWRS) and Atlas Stone Lift (SL)], the Tire Flip had the great- est average peak muscle activation in eight of the sixteen muscles and second greatest in the other eight.

  • Page 8: What Is A Flipper

    What is a FLIPPER? The FLIPPER is a functional training tool designed to simulate “Tire Flipping”. The FLIPPER is the first tire flipping implement that has been designed as an exercise device. Using discarded truck and tractor tires brings with it a series of limitations, perhaps most importantly, the inability to alter the resistance of the device.
  • Page 9 PER before use and comply with all warnings listed in the Owner’s Manual. If your Owner’s Manual is lost or damaged you may download one from the website at: www.MiloFit.com, or by contacting your distributor, or Milo Fitness at FLIPPER@Milofit.com. Overview - What is a Flipper?

  • Page 10: Using The Flipper Lifting Techniques

    Using the FLIPPER - Lifting Techniques Standard Lift Technique: The literature varies to some degree, but in a tire flip, there may be considered four distinct phases (Keogh, et al., 2010). The first phase is the “initial pull” or “first pull” where the device is first moved from the ground.
  • Page 11 Things to watch if this overhand grip is used include: room for the knuckles to clear the frame during the lift; increased friction against the hands as the handle must rotate in the hand of the user, unlike a bar that rotates in the lifter’s hand; and losing grip when the palms are facing down during the lift.
  • Page 12 quiring less extension of the lower back. For proper lifting mechanics, the hips should never be higher than the shoulders. The improper lifting mechanics is shown in Figure 7, where the hips are higher than the shoulders. The spotter is positioned to the side of the lifter to assist the lifter if necessary.
  • Page 13 Second Pull Phase: As the hands of the lifter pass the knee, the “Second Pull” phase of the lift begins (Figure 8). This is considered the highest power production phase of the lift. The lifter rapidly extends the hips, knees and ankles and shrugs the shoulders to drive the end of the FLIPPER as high onto the torso of the body as possible.
  • Page 14 up, then flexing the arms and shrugging the shoulders for each supplementary second pull. Each supplementary second pull should increase the height of the FLIPPER on the lifter, until the lifter can position the FLIPPER on their body to perform the transition phase of the lift. Transition Phase: After the second pull(s), the lifter should have the handle height of the FLIPPER at mid-chest.

  • Page 15: Side Lift

    When used inside, it is suggested to use the FLIPPER Docking Station or a large open space, such as a practice field. For outdoor training, any large open space with an appropriately stable and durable surface may be used. It is recommended that the FLIPPER be used on a grass, turf, or rubber surface as compared to concrete or asphault, as the harder and more abrasive surface will wear the bumpers more rapidly.
  • Page 16 The FLIPPER allows a very unique type of team training that simply cannot be done with a tire. This movement is called a Side Lift. The Side Lift is performed by two athletes of similar height. Each athlete stands on the side of the FLIPPER grasping the lower handles, one on each side, as is shown in Figure 10.
  • Page 17 Fig 11 Start of second pull - Side Lift Fig 12 Transition phase - Side Lift Fig 13 Push phase - Side Lift...

  • Page 18: Foot Placement

    Using the FLIPPER - Foot Placement Foot Placement: The relative foot placement of the lifter to a tire has some different opinions. In using the FLIP- PER, some of these variations are also apparent. A biomechanical and training goal basis will be presented here for different foot positions.
  • Page 19 This calculates to 26% of the height of the lifter or in this case 456 mm (18.0 inches). This posi- tion is shown as it is considered to be the start of the second pull phase and therefore the high- est power output of the lift and the most instrumental phase in completing a successful flip.
  • Page 20 With this, we see a theoretical optimal relationship between the foot position and the FLIPPER. The small force of the chest on the pad (F ) is used to stabilize the body against the FLIPPER as the arms cannot be straight in line with the body due to the physical position of the FLIPPER. In com- parison, a second pull in an Olympic style lift, the optimal direction of the force vector against the bar is always vertical, as the bar is desired to be lifted up against gravity.
  • Page 21 23.5 4° 73.2 Fig 17 To show how the length of the implement changes the optimal foot position, Figure 17 shows the optimal starting position of a simulated TS-04 (frame simplified for illustration), which is six inches longer than the TS-03. The foot position is clarified in Figure 18 by the 90 degree relative angle of the shoulder to ball of the foot to the line of action of the handle to the floor.
  • Page 22 diameter smaller than the height of the lifter. In a tire shown by Hedrick (Hendrick, 2008) the di- ameter appears to be about 1.25-1.3 m. It is not suggested that these sizes are in any way desired by the authors or coaches. In that these tires are typically discarded used truck tires, the strength coaches have had to live by the adage, “beggars can’t be choosers”...
  • Page 23 deadlift where the bar is less than 9 inches off the floor. This is due to the mechanical advantage of the muscle driven linkage of the body at a more extended leg position. Ø 50.0 90° 0.26*H 22° Fig 20 The same may be true with tire flipping.
  • Page 24 65.1 65.5 17.5 Fig 22 The moment arm applied by the powerhouse of the body is 65.5 inches in this model with the feet 4 inches behind the chest pad, and 65.1 inches when the feet are 17.5 inches behind the chest pad.
  • Page 25 If training is done with the feet further back, there will be a greater force against the Bumper Chest Support. This is a softer rubber that has been designed for this purpose, and the width is intended to be less than shoulder width to eliminate any rubbing as the shoulder articulates dur- ing the lift.

  • Page 26: Size Matters

    Using the FLIPPER - Size Matters Size Matters Does size matter? Well when it comes to Tire Flipping, the answer is a definite yes! As was shown in the “Foot Placement” section of this manual, the length of the FLIPPER (TS-03 or TS-04) or the virtually infinitely variable diameters of truck and tractor tires, optimal foot placement may vary as a factor of the diameter or length of the device.
  • Page 27 To better illustrate how these changes apply to the lifter, a graph of the torque (F x perpendicular distance to the fulcrum) during lifting a 500 pound evenly loaded TS-03, TS-04 and 50 inch diam- eter tire is shown in Figure 24. The solid vertical line marks the torques on all three implements at 18 inches off the ground or approximately the beginning of the second pull phase of the lift.
  • Page 28 23.5 Ø 50.0 45.5 Fig 25 By contrast, the same total weight on the TS-03 requires 457 ft-lbs of torque to initiate the push phase and 644 ft-lbs of torque for the same 500 pound evenly loaded TS-04 ((W * X) as illus- trated in Figure 26) .
  • Page 29 Who should use the TS-03 or the TS-04? It is recommended that taller athletes (over 5’10”) use, train and test on the TS-04 and athletes not as tall (5’10” and under) use the TS-03. This is a only a general guideline. Less experienced athletes may prefer to use the TS-03.

  • Page 30: Using The Loading Charts

    Using the FLIPPER - Using the Loading Charts Using the Loading Charts: The FLIPPER may be used as an endurance training device or to develop strength and power. Just as a barbell can be used with lighter weights and high repetitions, or at 1 repetition maximum (1RM) levels, the FLIPPER is infinitely variable, within the boundaries of the empty weight and maximum loading weight of each machine.
  • Page 31 By altering the loading, the center of gravity (F ) may be moved to the right or left of the center of the device. If the center of gravity is moved to the left in Figure 27, the distance from the fulcrum increases.
  • Page 32 In some cases a Heavy-Light-Heavy-Light training for the same athlete may be desired. In this case the FLIPPER may have “Uneven Loading” but all lifts may be performed by the same athlete. In other cases, teamwork may be developed by teaming a larger and smaller athlete together and racing another similarly matched team.
  • Page 33 B End A End 10 lbs on each pin 75 lbs on each pin 45+25+5 = 75 Fig 29 Using the Flipper - Using Loading Charts...

  • Page 34: Training Drills

    Training Drills - Indoor Indoor Training Drills All drills should be performed with one lifter (1) and two spotters (2) and (3). The lifter (1) and spotters (2) and (3) rotate positions after a certain number of lifts. As illustrated in Fig. 30, the lifter (1) will rotate to the right spotter position, (3) will trade positions with (2) and (2) will be- come the next lifter (Fig.

  • Page 35: Single Lift And Rotate

    Indoor lifting varies from outdoor lifting in that if a weight room is used, the FLIPPER is NOT to be flipped end over end. As bumper plates bounce after being dropped, the FLIPPER will bounce upon landing. Therefore sufficient space is needed, the FLIPPER is NOT to be flipped end over end in any confined or high traffic area.

  • Page 36: Multiple Lift And Rotate

    Drill I-2: Multiple Lift & Rotate (2-2-2) or (3-3-3)… Setup: One lifter (1) and two spotters (2) and (3) are positioned as shown in Fig. 30. The weight is loaded evenly on the FLIPPER. Consult the Loading Chart for the appropriate weight loading on each weight pin.

  • Page 37: Last Man Standing

    discrepancy exists between the 3-person team (receivers and linemen or male and female) use approximately 90% of 1RM of the weakest athlete in the team with 1 or 2 reps per cycle. Then use proportionally higher reps per cycle for the stronger athletes, as high as 5 or 6 reps per cycle. If the athletes are similar in strength, use similar reps per cycle.

  • Page 38: Flipper Pull

    Intensity/Duration: The number of reps is inversely related to the intensity (weight loaded on the FLIPPER). This is intended to be a high power movement so the weight loaded may be less than the FLIPPER Pull (below) which focuses more on strength. Fig 32 Fig 33 Drill I-6: FLIPPER Pull (FP)

  • Page 39: Flipper Power Clean

    Intensity/Duration: The number of reps is inversely related to the intensity (weight loaded on the FLIPPER). This drill is intended to be a strength movement so the weight loaded may be higher than other lifts. Fig 37 Fig 36 Drill I-7: FLIPPER Power Clean (FPC) Setup: One lifter (1) and two spotters (2) and (3) are positioned as shown in Fig.

  • Page 40: Outdoor Training Drills

    Training Drills - Outdoor Outdoor Training Drills All drills should be performed with one lifter (1) and at least one spotter (2). The lifter (1) and spotter (2) rotate positions after a certain number of lifts. The sequence and duration of the lifts and rotations vary with the Training Drills described below.

  • Page 41: 1-Man Relay, Uneven

    Drill O-2: 1-Man Relay, uneven load (1MR, U) Setup: One lifter (1) and one spotter (2) are positioned as shown in Fig. 39. The weight is loaded more on one side than the other on the FLIPPER. Consult the Loading Chart for the appropriate weight loading on each weight pin.

  • Page 42: 2-Man Relay, Even

    Drill O-3: 2-Man Relay, even load (2MR, E) Setup: One lifter (1) and one spotter (2) are positioned as shown in Fig. 40. The weight is loaded evenly on the FLIPPER. Consult the Loading Chart for the appropriate weight loading on each weight pin.

  • Page 43: 2-Man Relay, Uneven

    Drill O-4: 2-Man Relay, uneven load (2MR, U) Setup: One lifter (1) and one spotter (2) are positioned as shown in Fig. 41. The weight is loaded unevenly on the FLIPPER. Consult the Loading Chart for the appropriate weight loading on each weight pin.

  • Page 44: 1-Man Race, Even

    Drill O-5: 1-Man Race, even load (1MRA, E) Setup: One lifter (1) and one spotter (2) are positioned as shown in Fig. 42 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.

  • Page 45: 1-Man Race, Uneven

    Drill O-6: 1-Man Race, uneven load (1MRA, U) Setup: One lifter (1) and one spotter (2) are positioned as shown in Fig. 43 on one FLIPPER and a second lifter (3) and spotter (4) are positioned on a second FLIPPER. The weight is loaded un- evenly on each FLIPPER.

  • Page 46: 2-Man Race, Even

    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.

  • Page 47: 2-Man Race, Uneven

    Drill O-8: 2-Man Race, uneven load (2MRA, U) Setup: One lifter (1) and one spotter (2) are positioned as shown in Fig. 45 on one FLIPPER and a second lifter (3) and spotter (4) are positioned on a second FLIPPER. The weight is loaded un- evenly on each FLIPPER.

  • Page 48: Last Man Standing

    Drill O-9: Last Man Standing (LMS) Setup: One lifter (1) and two spotters (2) and (3) are positioned as shown in Fig. 46. The weight is loaded evenly on the FLIPPER. Consult the Loading Chart for the appropriate weight loading on each weight pin.

  • Page 49: Single Duel

    Drill O-10: Single Duel (SD) Setup: One lifter (1) and one spotter (2) are positioned as shown in Fig. 47 on one FLIPPER. The weight is loaded evenly on the FLIPPER. Consult the Loading Chart for the appropriate weight loading on each weight pin. The athletes used in this drill should all be of similar strength and power development on a FLIPPER.

  • Page 50: Testing Protocols

    Testing Protocols 60 second Test Setup: One lifter (1) and one spotter (2) are positioned as shown in Fig. 48 on one FLIPPER. The weight is loaded evenly on the FLIPPER. Consult the Loading Chart for the appropriate weight loading on each weight pin. A weight should be chosen that is representative of about 80-85% of 1RM of what is typical for that group of athletes.

  • Page 51: Club Test

    Club Test Setup: One or more lifters (1) each with one spotter (2) are positioned as shown in Fig. 49, each pair on one Flipper. The FLIPPERS are set up in order of lightest to heaviest. Aspiring “club” mem- bers position themselves in line to be a lifter on that FLIPPER for a given weight. It is suggested that multiple FLIPPERs are used and set up such that, for example one is loaded to 400 pounds, the next is loaded to 500 pounds, the next to 600 pounds and so on.

  • Page 52: References

    References Bennett, S. (2008). Using “Strongman” Exercises in Training. Strength & Conditioning Journal, 30(3), 42-43. Corcoran, G., & Bird, S. (2009). Preseason Strength Training for Rugby Union: The General and Specific Preparatory Phases. Strength & Conditioning Journal, 31(6), 66-74. Escamilla, R. F., Francisco, A. C., Fleisig, G. S., Barrentine, S. W., Welch, C. M., Kayes, A. V., et al. (2000). A three-dimensional biomechanical analysis of sumo and conventional style deadlifts.
  • Page 54 Produced by: MILO Fitness, LLC. Fort Collins, CO 80525 970.689.3636 Flipper@MiloFit.com www.MiloFit.com...

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