Tuesday, February 27, 2007
Sled dragging is my favorite kind of conditioning/cardio/energy system (am I forgetting anything here?) workout that there is. There are a million things you can do with the sled from sprinting to walking to crawling to pressing and pulling.
For strength gains, load the sled up with as many plates as you can handle and drag it as far as you can for 10-20 seconds. This can be done both forward and backward.
For speed development, load the sled lightly and do short sprints with it. If you are going for true speed, you should not use much weight, maybe just the empty sled or at most an additional 45. Anything that slows you down too much or throws off your technique is too heavy and can't technically qualify as pure speed training.
Sled dragging is also great as a form of active recovery. The day after a heavy squat workout, you could take an empty sled out for a walk, both forward and backward for 15-20 minutes to get some nutrient rich blood in the muscle which will help you recover faster.
If you are looking to really boost you conditioning in a hurry, you could do circuits of different exercises such as rows, presses and sprints with the sled with minimal rest between sets.
Another goal the sled will help you in accomplishing is losing bodyfat. To do this you can sprint, do circuits or just walk with the sled for 30-60 minutes. Summer is coming and there is no time like the present to start getting in shape. So break out your sled today and get to work.
Don't have a sled? Go to Elite Fitness Systems and order one now.