DIY Tire Drag
The tire and drag harness is probably the cheapest and most effective training tool in our arsenal. Its simple design and execution allows athletes of all levels to train 3 distinct types of fitness and is a great substitution exercise for injured athletes.
Unlike barbells which are expensive and require more technical instruction and practice, an old tire and a $15 dollar trip to Home Depot can have even the least experienced athlete breathing hard with about 20 minutes of work with no technical instruction.
Besides being able to train strength, anaerobic and aerobic capacity, the tire is a great tool for athletes that struggle with running. Athletes that carry an excessive amount of mass can really do a number on their lower body joints when doing long slow runs. The great thing about the tire is there is little-to-no impact, but it keeps the heart rate high. My heart rate ranges from 140-150 bpm during a moderately paced drag. So if you are a heavy hitter that avoids running because it hurts, now you have no excuse.
For athletes going to the mountains, this is a great way to train the legs concentrically for extended periods of time to mimic a long ascent. Add in some jumping lunges and jump squats after and you’re getting the eccentric portion of a descent.
Each year I work through the Ultimate Predator, a program that revolves around this training tool to prepare for back country elk hunting and it’s no joke, especially during a hot Texas summer.
What You’ll Need to Build a Rig
- 1 Old Tire Made for a 16” Wheel
- 3” Eye Bolt with Large Washer and Nut
- Carabiner or Snap Link
- 6 Feet of Light Chain
- 12 Feet of Seatbelt Webbing, Tow Strap, or Fire Hose
- Something Heavy
**If you want to go fancy you can get a sled harness from Fringesport.com
Putting it Together
- Drill a hole in between the tread of the tires.
- Insert the eyebolt, place the washer and nut on the inside of tire and snug down.
- Take the tow strap and connect the ends using a water knot or make two overhand knot loops on the ends.
- Connect one end of chain to eye bolt with carabiner then run the other end through the loops of the strap.
- Connect the other end of the chain to eyebolt and carabiner.
- Add weight.