One set is up 30 yards and back so about 60 yards total. Going one way, for legs, it amounts to about 40 steps or so, for chest usually 12 reps and for back usually 14 or 15 reps, so of course, double that for one set.
Weight used is enough to make it difficult where my power/rep speed were decreasing at the end of 30 yards (slightly uphill), rest a few seconds as I turn my tire around, then finish with the slight downhill 30 yards (this worked out perfectly in terms of fatigue).
Rest is minimal, just enough after one set to get breathing under control.
My favorite protocol was 4 sets of legs (uphill forward drags, downhill backward drags), 3 sets of press (same both ways), and 2 sets of pull (low pull uphill and high pull downhill).
I decreased the sets as I went because there is quite an involvement of chest statically contracting (to hold the ropes) on the leg work, and with the scapular movement on a tire sled press, also plenty of lat involvement on the chest work. By the time I got to pulling, my back and delts were already pretty fatigued.
Took about 20 minutes to complete.
It truly felt it helped me get very lean and preserve muscle.
How many times a week were you doing this? and did you find that it had any effect of your lifting?[/quote]
I could do it about 3 to 4 times per week max. But as my contest prep wore on, I would notice that if I did two days in a row, or 3 in a 4 day stretch, I’d be dragging the following day.
Luckily, the tire dragging is eccentric-less so that lets you get away with a bit more volume than other activities.