2024 DEKA Tips and Tricks w/ World Champ Kevin Gregory - Zone 9 Tank Push/Pull

You’re going to be exhausted when you get here. Don’t waste your last ounce of juice trying to run the tank on your first push. Lean into it and move. The harder you push, the more resistance you’ll get back. So pace your pushes. I like to play mental games with myself on the push. I know my push takes me precisely 21 steps to get it over the line. So I just count to 21. Sounds silly, but that keeps my mind busy instead of thinking how hard it is to breathe or how tired I am. On the pull, you have 2 options: Walk Back Method (Very Grip Intensive & Quads Blow Up) we’ve used quads as our primary mover in the majority of stations thus far, so don’t think you have much left here? Option 2: Rip and Back Pedal Method. In this method, you do an explosive row and at the apex of your row (or face pull if you’re strong enough) you back pedal like a corner back as fast as you can to maximize how much ground you can cover. The benefits: time under load is paused while there’s slack in the straps. So you don’t get that massive dose of lactate. You also overwhelm the resistance with the explosive pull so the wheels actually slide. The cost: you have to muster up the will to do that big pull. It will cost 3-5 of those to cover the 10 meter distance and you have 5 lengths to cover in the 100m of the tank. The ideal: always push the tank in a controlled fashion leaning your body weight onto it. Don’t treat it like an offensive lineman blocking sled. On the pull, do at least 1 big rip. If you can only handle 1, do it approx half way on your length. So you’d walk back 3-4 meters, then do 1 big rip and backpedal, then return to the walk back. This will break up that time under tension of that length and spare your quads a bit vs doing the full length. If you can do 2, start and end with a rip. No matter what a hybrid of the two methods will be advantageous compared to 100% walk back.