Sled training

mobsta · 08-03-2005, 01:54 AM

Endless Sled Dragging Variations That Will Dramatically Improve Your Performance
By Zach Even – Esh
For EliteFTS

--------------------------------------------------------------------------------

The first time I started sled dragging I was hooked from the start. I loved dragging around weights, pushing my lower body to work harder and harder while onlookers gawked with jaws dropping saying “What the hell is that moron doing?!?!?”. Little did they know how effective sled training could be for any athlete or power lifter. Then again, little did they know about anything with regards to training!

I started off using a shoulder harness, a cheap one at that. It was not one of the $ 200 shoulder harnesses either! I basically walked forwards the entire time. I started with one plate and worked up to a plate and a quarter. This was plenty, especially on grass. In addition, I did much more than a few trips of 200 feet. I would drag the sled for a good 15 – 20 minutes across the grass area at the local park.

Shortly after starting to use the sled I called Louie and we spoke about sled work for myself and young athletes. I switched to using the belt for sled dragging instead of the harness to help work the hams and glutes more effectively. I then started to experiment with more sled work after I purchased a rope that is used for water skiing (the rope is split with two handles, shaped like the letter Y). I began doing all sorts of rows, presses, rotational movements, standing ab work, tricep extensions, pull throughs and more. You name it I did it. I basically thought of all the exercises I could do with free weights and bands and used them with the sled.

I also had my younger athletes perform sled work for 10 – 12 minutes per workout and they loved it. They were having a blast, worked the heck out of their posterior chain as well as improved their GPP dramatically. Here is a list of the sled exercises we choose from, constantly rotating and switching them around to avoid boredom and speed the progress:

Forward drag with strap around belt
Backward drag with strap around belt
Side (lateral movement) drag with strap around belt
Side drag while crossing feet over with strap around belt
Bear Crawls done for speed with strap around belt
Walking lunges with strap around belt
Standing Chest press with the split rope (done with elbows in and neutral grip)
Standing Chest press with the split rope (done with elbows out and palms facing down)
Forward lean tricep extension with the split rope
Standing pulldown abs with split rope (done exactly as you would if using a cable or band apparatus)
Pull throughs using the split rope
Forward walking with the rope in pull through position (sumo walks)
Forward walking with arms extended in front (walk with high knees for extra variety)
One arm chest presses (alternate left and right one rep at a time)
Forward drag with split rope, hands behind back
Backward drag with split rope, shoulders retracted slightly if weight is light enough
High pulls using the split rope
Rows to chest with split rope
1 arm rows using split rope
1 arm rows with rotation
Rotational pulls (complete designated reps for one side, then switch to the other side) – start with the rope down by knees and then explosively rotate up and across body
Reverse Fly variations (using light weight / empty sled) – we call these the I, Y & T pulls, since you move your arms in the shape of these letters. These are great for working the smaller muscles of the upper back and deltoids and do not require heavy weights.
This may not even be a full list as I am sure I have forgotten more than a few of the exercises we do. With regards to program design and how to incorporate the sleds, I have experimented with a lot of variations. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you.

I personally like to do a variety of dragging, pushing and pulling using a weight ranging from a plate and a quarter and sometimes up to two plates and a quarter. I might simply use one 45 lb. plate and walk for 30 minutes through the park. The sled work might be done first or last in a workout, or, the sled work alone might be the entire workout!

For the younger athletes, I like to keep them moving with moderate weights on the sled as opposed to taking a trip of 200 feet and then resting. There is nothing wrong with being in shape, and most young kids are in horrible condition. We all know how profound an effect improving their GPP can have on their ability to perform better.

Another benefit for sled work is that it can be a form of Dynamic training. When they press, pull or rotate the sled, they can do so in a very explosive manner. The sled should slide across the grass and the strap or rope should get loose at the completion of the movement. This looseness in the strap shows that they moved the weight explosively. Also, this is a very safe form of dynamic training since they do not have to worry about the eccentric phase of the exercise. A word of caution, make sure your rope or tow strap is long enough so when you pull, rotate or push the weight, the sled does not hit your feet or ankles.

The dynamic work with the sleds is a great way to teach the younger athletes how to explode when moving. The young athlete can see the sled shoot across the grass when they explode, or it may barely move if the weight is too heavy (or perhaps they did not explode). This allows them to understand the principle behind exploding through a movement and creating speed / force.

Sled training is also very economical and can be applied to large groups such as Football teams. A few sleds can go a long way in improving the performance of a team. You can get five sleds, form five lines or have kids partner up and perform 5 reps per exercise and then switch off after every five reps. The sled dragging can be done in relay races moving forwards, sideways and backwards after they have done their pressing and rowing movements and any other exercises you chose for that day.

Your ability to benefit from sled training is numerous. Take advantage of the sled work and use the sleds on a regular basis, at least once a week. Whether you are an athlete, coach or power lifter the sled will find a great place in your workout. Don’t be lazy either. The sled requires you to move your body which will push your GPP up quickly. If you are out of shape it will show when you train. Your training partners will eat you alive and you will look like a pansy getting your ass kicked all over the place! Who wants a training partner that can’t hang when the training gets tough? That’s right, NOBODY wants a training partner like that! Catch my drift?

Especially for the athletes or coaches, how many teams or individuals are using sleds regularly? Probably not too many teams use the sleds regularly if at all. Imagine how much stronger your team can get from doing group training with the sleds. Also, do not wait until summer workouts begin to start implementing sled work. Consistency is key just like it is in all aspects of training. So get your ass out there and start dragging some sleds!

Zach Even – Esh is the owner of Zach Even – Esh Performance Systems located in NJ. To learn more about his methods visit his web sites at www.CombatGrappler.com and www.GridironGladiator.com

mobsta · 08-03-2005, 01:56 AM

anyone hear do sled training? and from personal experience how did you benefit from it? real curious about this because its something i would try out..

Future · 08-03-2005, 11:33 PM

Great article. Yeah, I have done sled work as GPP. I found that I overtrained very easily because I used the more is better especially since it really isnt very taxing overall until the damage is done.

It is a great way to train along with your lifting but you need to gear it around enough recovery in regards to all the other activity ie lifting, cardio that you are performing.

mobsta · 08-04-2005, 12:34 AM

thanks for the feedback future, ya if i start this i think it would possibly on non lifting days 2-3 days a week.

Future · 08-04-2005, 01:46 AM

I would say try 2 days to start and see how you feel. You sled pulling really should be about 15-20 minutes tops.

mobsta · 08-04-2005, 01:57 AM

alright, thanks future now i gotta either build one or buy it online

**Liftin'heavy** · 08-04-2005, 03:11 AM

It's a great way to get in shape but for strength I found it to be a little much and it wore me down.

Future · 08-04-2005, 12:38 PM

Me too. I overtrained really first the first few cycles I tried this.

mobsta · 08-04-2005, 04:15 PM

so it sounds like i should take it easy at first with these, keep the weights light, 15-20min twice a week then slowly progress.. did you guys try all the different variations as well?

Future · 08-04-2005, 04:30 PM

Yes, I did.

scrappy · 08-04-2005, 05:14 PM

A friend of mine recently spoke to me about the benefits of sled training. I've considered it...but really dont know where to fit it in. Off days doesnt sound like the greatest idea, 1) Im pretty lazy on off days, 2) the fact that it leads to overtraining easily. I'll throw this one in my "would be nice to do, but probably never will" pile.

Future · 08-04-2005, 06:36 PM

15-20 minutes on off days actually is fine. You dont make this strenuous at all.

scrappy · 08-04-2005, 06:45 PM

Not strenuous?....it is a great idea. Maybe I will give it a shot.

Future · 08-04-2005, 07:04 PM

Again for the general population sled training helps foster recovery while working on a persons conditioning a bit. In time you might be able to experiment with intensity levels but for now just take it easy.

bigcity · 08-06-2005, 12:02 PM

I love pulling sled, You just feel like a bad motha at the park pulling weight, and I think it has helped my recovery and my kness arent hurting at all anymore

mobsta · 08-06-2005, 01:44 PM

bigcity: did you build your sled or buy it online somewhere.

Future · 08-06-2005, 02:20 PM

Midwest Barbell has sleds and equipment available.

**Liftin'heavy** · 08-07-2005, 02:04 AM

Hey, don't forget www.elitefitnesssystems.com . They have everything for your powerlifting needs.

Future · 08-07-2005, 10:36 AM

Oops.

Yes, they do.

mobsta · 08-07-2005, 03:28 PM

lol,, ive checked out both sites thanks for the info.. hey future that cat looks like he/she just got done doing a heavy set of squats..

Future · 08-07-2005, 04:15 PM

Yes, Buff and Angel both love sleeping in the comfort of Inzer.

Not just for lifting. I think that Inzer might start selling pet care products.

**Liftin'heavy** · 08-07-2005, 04:31 PM

The cat must have had a good day, look at that smile.

Future · 08-07-2005, 06:08 PM

Inzer makes even cats smile.

bigcity · 08-08-2005, 09:56 AM

Quote:

Originally Posted by mobsta

bigcity: did you build your sled or buy it online somewhere.

honestly I was goning to buy one but I am tight on cash right now. I got lucky a guy I train at the gym is a welder, he made me one up and its awsemome. I love pulling this thing. Im not up that much on weight but I am slowly progressing on it. I could not imagine trying to pull this thing with 4 plates on it, it would be crazy. I also started pulling/pushing my girlfreinds car in a big parking lot, and also hitting a tire with a sledehammer and fliping a old tractor tire. I really love this stuff

Future · 08-17-2005, 08:30 PM

Ok, anything to do with sleds post away.

Here is a cheap version that I have tried and I saw a great pic as well.

Quote:

Get a tire and put a sheet of wood in the bottom.cut the wood to fit it into the tire,
then put an P hook through the tire..than fill the tire with cement..

08-03-2005, 01:54 AM	#1
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 799	Sled training Endless Sled Dragging Variations That Will Dramatically Improve Your Performance By Zach Even – Esh For EliteFTS -------------------------------------------------------------------------------- The first time I started sled dragging I was hooked from the start. I loved dragging around weights, pushing my lower body to work harder and harder while onlookers gawked with jaws dropping saying “What the hell is that moron doing?!?!?”. Little did they know how effective sled training could be for any athlete or power lifter. Then again, little did they know about anything with regards to training! I started off using a shoulder harness, a cheap one at that. It was not one of the $ 200 shoulder harnesses either! I basically walked forwards the entire time. I started with one plate and worked up to a plate and a quarter. This was plenty, especially on grass. In addition, I did much more than a few trips of 200 feet. I would drag the sled for a good 15 – 20 minutes across the grass area at the local park. Shortly after starting to use the sled I called Louie and we spoke about sled work for myself and young athletes. I switched to using the belt for sled dragging instead of the harness to help work the hams and glutes more effectively. I then started to experiment with more sled work after I purchased a rope that is used for water skiing (the rope is split with two handles, shaped like the letter Y). I began doing all sorts of rows, presses, rotational movements, standing ab work, tricep extensions, pull throughs and more. You name it I did it. I basically thought of all the exercises I could do with free weights and bands and used them with the sled. I also had my younger athletes perform sled work for 10 – 12 minutes per workout and they loved it. They were having a blast, worked the heck out of their posterior chain as well as improved their GPP dramatically. Here is a list of the sled exercises we choose from, constantly rotating and switching them around to avoid boredom and speed the progress: Forward drag with strap around belt Backward drag with strap around belt Side (lateral movement) drag with strap around belt Side drag while crossing feet over with strap around belt Bear Crawls done for speed with strap around belt Walking lunges with strap around belt Standing Chest press with the split rope (done with elbows in and neutral grip) Standing Chest press with the split rope (done with elbows out and palms facing down) Forward lean tricep extension with the split rope Standing pulldown abs with split rope (done exactly as you would if using a cable or band apparatus) Pull throughs using the split rope Forward walking with the rope in pull through position (sumo walks) Forward walking with arms extended in front (walk with high knees for extra variety) One arm chest presses (alternate left and right one rep at a time) Forward drag with split rope, hands behind back Backward drag with split rope, shoulders retracted slightly if weight is light enough High pulls using the split rope Rows to chest with split rope 1 arm rows using split rope 1 arm rows with rotation Rotational pulls (complete designated reps for one side, then switch to the other side) – start with the rope down by knees and then explosively rotate up and across body Reverse Fly variations (using light weight / empty sled) – we call these the I, Y & T pulls, since you move your arms in the shape of these letters. These are great for working the smaller muscles of the upper back and deltoids and do not require heavy weights. This may not even be a full list as I am sure I have forgotten more than a few of the exercises we do. With regards to program design and how to incorporate the sleds, I have experimented with a lot of variations. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you. I personally like to do a variety of dragging, pushing and pulling using a weight ranging from a plate and a quarter and sometimes up to two plates and a quarter. I might simply use one 45 lb. plate and walk for 30 minutes through the park. The sled work might be done first or last in a workout, or, the sled work alone might be the entire workout! For the younger athletes, I like to keep them moving with moderate weights on the sled as opposed to taking a trip of 200 feet and then resting. There is nothing wrong with being in shape, and most young kids are in horrible condition. We all know how profound an effect improving their GPP can have on their ability to perform better. Another benefit for sled work is that it can be a form of Dynamic training. When they press, pull or rotate the sled, they can do so in a very explosive manner. The sled should slide across the grass and the strap or rope should get loose at the completion of the movement. This looseness in the strap shows that they moved the weight explosively. Also, this is a very safe form of dynamic training since they do not have to worry about the eccentric phase of the exercise. A word of caution, make sure your rope or tow strap is long enough so when you pull, rotate or push the weight, the sled does not hit your feet or ankles. The dynamic work with the sleds is a great way to teach the younger athletes how to explode when moving. The young athlete can see the sled shoot across the grass when they explode, or it may barely move if the weight is too heavy (or perhaps they did not explode). This allows them to understand the principle behind exploding through a movement and creating speed / force. Sled training is also very economical and can be applied to large groups such as Football teams. A few sleds can go a long way in improving the performance of a team. You can get five sleds, form five lines or have kids partner up and perform 5 reps per exercise and then switch off after every five reps. The sled dragging can be done in relay races moving forwards, sideways and backwards after they have done their pressing and rowing movements and any other exercises you chose for that day. Your ability to benefit from sled training is numerous. Take advantage of the sled work and use the sleds on a regular basis, at least once a week. Whether you are an athlete, coach or power lifter the sled will find a great place in your workout. Don’t be lazy either. The sled requires you to move your body which will push your GPP up quickly. If you are out of shape it will show when you train. Your training partners will eat you alive and you will look like a pansy getting your ass kicked all over the place! Who wants a training partner that can’t hang when the training gets tough? That’s right, NOBODY wants a training partner like that! Catch my drift? Especially for the athletes or coaches, how many teams or individuals are using sleds regularly? Probably not too many teams use the sleds regularly if at all. Imagine how much stronger your team can get from doing group training with the sleds. Also, do not wait until summer workouts begin to start implementing sled work. Consistency is key just like it is in all aspects of training. So get your ass out there and start dragging some sleds! Zach Even – Esh is the owner of Zach Even – Esh Performance Systems located in NJ. To learn more about his methods visit his web sites at www.CombatGrappler.com and www.GridironGladiator.com __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

08-03-2005, 01:56 AM	#2
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 799	anyone hear do sled training? and from personal experience how did you benefit from it? real curious about this because its something i would try out.. __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

08-03-2005, 11:33 PM	#3
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Great article. Yeah, I have done sled work as GPP. I found that I overtrained very easily because I used the more is better especially since it really isnt very taxing overall until the damage is done. It is a great way to train along with your lifting but you need to gear it around enough recovery in regards to all the other activity ie lifting, cardio that you are performing. __________________ Team Skip Client

08-04-2005, 12:34 AM	#4
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 799	thanks for the feedback future, ya if i start this i think it would possibly on non lifting days 2-3 days a week. __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

08-04-2005, 01:46 AM	#5
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	I would say try 2 days to start and see how you feel. You sled pulling really should be about 15-20 minutes tops. __________________ Team Skip Client

08-04-2005, 01:57 AM	#6
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 799	alright, thanks future now i gotta either build one or buy it online __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

08-04-2005, 03:11 AM	#7
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 766	It's a great way to get in shape but for strength I found it to be a little much and it wore me down. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

08-04-2005, 12:38 PM	#8
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Me too. I overtrained really first the first few cycles I tried this. __________________ Team Skip Client

08-04-2005, 04:15 PM	#9
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 799	so it sounds like i should take it easy at first with these, keep the weights light, 15-20min twice a week then slowly progress.. did you guys try all the different variations as well? __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

08-04-2005, 04:30 PM	#10
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Yes, I did. __________________ Team Skip Client

08-04-2005, 05:14 PM	#11
scrappy Bantamweight Member Join Date: Jul 2005 Location: Chagos Islands, Diego Garcia Posts: 208	A friend of mine recently spoke to me about the benefits of sled training. I've considered it...but really dont know where to fit it in. Off days doesnt sound like the greatest idea, 1) Im pretty lazy on off days, 2) the fact that it leads to overtraining easily. I'll throw this one in my "would be nice to do, but probably never will" pile. __________________ A coward dies a thousand deaths, a soldier dies but once. Save 5% at Trueprotein.com simply by using code MCH359. Help me, help you!

08-04-2005, 06:36 PM	#12
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	15-20 minutes on off days actually is fine. You dont make this strenuous at all. __________________ Team Skip Client

08-04-2005, 06:45 PM	#13
scrappy Bantamweight Member Join Date: Jul 2005 Location: Chagos Islands, Diego Garcia Posts: 208	Not strenuous?....it is a great idea. Maybe I will give it a shot. __________________ A coward dies a thousand deaths, a soldier dies but once. Save 5% at Trueprotein.com simply by using code MCH359. Help me, help you!

08-04-2005, 07:04 PM	#14
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Again for the general population sled training helps foster recovery while working on a persons conditioning a bit. In time you might be able to experiment with intensity levels but for now just take it easy. __________________ Team Skip Client

08-06-2005, 12:02 PM	#15
bigcity IntenseMuscle VIP Member/ Intense Set of the Month May 2007 Join Date: Jan 2005 Location: In my own reality Posts: 2,860	I love pulling sled, You just feel like a bad motha at the park pulling weight, and I think it has helped my recovery and my kness arent hurting at all anymore __________________ Limousine ridin, jet flying, kiss stealin, wheelin dealing, son of a gun WHOOOO!!!!

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08-06-2005, 01:44 PM	#16
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 799	bigcity: did you build your sled or buy it online somewhere. __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

08-06-2005, 02:20 PM	#17
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Midwest Barbell has sleds and equipment available. __________________ Team Skip Client

08-07-2005, 02:04 AM	#18
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 766	Hey, don't forget www.elitefitnesssystems.com . They have everything for your powerlifting needs. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

08-07-2005, 10:36 AM	#19
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Oops. Yes, they do. __________________ Team Skip Client

08-07-2005, 03:28 PM	#20
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 799	lol,, ive checked out both sites thanks for the info.. hey future that cat looks like he/she just got done doing a heavy set of squats.. __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

08-07-2005, 04:15 PM	#21
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Yes, Buff and Angel both love sleeping in the comfort of Inzer. Not just for lifting. I think that Inzer might start selling pet care products. __________________ Team Skip Client

08-07-2005, 04:31 PM	#22
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 766	The cat must have had a good day, look at that smile. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

08-07-2005, 06:08 PM	#23
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,478	Inzer makes even cats smile. __________________ Team Skip Client