Weight and conditioning sled workouts and information

Benefit of exercise sleds

You don’t need to be an elite athlete to learn how to sled. You don’t even need to be that coordinated, Sled work does not require complex movement patterns that Olympic lifts or even power lifts demand. As a result, the risk of injury from sled work is relatively low and can challenge a vast array of athletes, from office warriors to NFL linebackers.” Sleds are plenty versatile—read on for some proof of that—but they really shine as training tools for runners, sprinters, or any athlete looking to improve their explosive leg power (and, in doing so, build some absolutely shredded legs). Sled pushing and pulling develops some solid strength in the glutes, calves, hamstrings, quads, and core. Not only will you get gains in strength with sled work, but you will also improve your aerobic and anaerobic conditioning—it’s intense and it will burn so good. Serius Strong Multi Purpose Sleds give you plenty of flexibility when it comes to adjusting the difficulty of an exercise. Use a light load when you’re starting out, and work your way up to heavier weights as you get used to the training. As always, whenever you’re trying a new piece of workout gear, take it easy. It’s tempting to load up that sucker like you’re gonna run an Iditarod by yourself, but you should probably make sure you can do any of these workouts absolutely perfectly without a weight sled first. Also—and we can’t stress this enough—be cautious and work out smart. If at any point you feel overworked, or if your form starts to suffer, STOP. Take a break and recuperate. Ready? Here are three workouts you can try. Each has its own set of physical challenges, especially if you switch up the surface and weight.

Workout 1: Sled Sprint Pushes

This workout is perfect for your upper body (especially your shoulders), your core, and your legs. Set up your sled on a flat area where you can move in a straight line for 25 to 50 meters. Grab the handle and bend over so your arms are straight in front of you, head slightly down, and spine neutral, Bishop says. Push the sled for 25 to 50 meters, sprinting the whole time. That’s one rep. Reverse course and do another sprint with the sled. Do 10 reps a set, making sure to take a minute rest between each set. Do as many sets as is comfortable, within your normal workout threshold.

Workout 2: Weight Sled Pull Circuit

In this workout, you’ll be pulling the sled using a harness. Use a lighter weight than you would with the sled push. Each circuit has two components: A) 100-meter bear crawl with sled: Maintain a neutral spine while crawling on your hands and feet. Try to keep your head slightly up, but not too far up so that you’re putting strain on your neck. B) 100-meter sled pull: Stand up and run with the sled behind you. Perform 4 sets of the circuit, resting in between circuits as necessary.

Workout 3: Push-Pull Circuit

Attach a long strap that has two handles. Your harness may work for this — just make sure the strap is long enough so that the sled won’t hit your feet when you’re pushing or pulling with the strap. Each circuit has two components: A “push” and a “pull.” Perform 10 reps of each exercise before moving on to the next set. A) Standing Sled Chest Press: Essentially a standing cable press, except with a weight sled instead of a cable machine. — Stand facing away from the sled, with the sled several feet behind you. Hold a strap in each hand so each strap is taut. Stand in a ready position with your hands at your sides, shoulder-height. Your feet can be in a tandem stance, or side by side—whichever helps you stay balanced.
— Fire your chest, core, and triceps, and push the straps forward explosively, as the sled also moves forward. Keep your feet still (It’s a chest press, not a lunge.)
— Step forward and put tension on the sled straps to return to your start position your start position. That’s one rep. Perform 10 in a set. B) Standing Sled Row: Essentially a standing cable row, except with a sled.
-- Stand facing the sled with the straps taught and arms forward.
— Fire your back and biceps, and pull the sled explosively towards you.
— Step backwards until you restore tension on the sled straps in your start position. That’s one rep. Perform 10 in a set.


Conditioning Sled in Crossfit

The use of sleds in athletic training is not new, and for good reason. The sled comes in various shapes and sizes (such as the ‘racer sled’ from this years’ Games), which enable a diverse range of exercises to suit the athlete’s needs. They can be pulled, pushed or dragged. In the case of the prowler sled, weight can be added to make the exercise more targeted—whether for power development, muscular endurance or aerobic training. There’s a reason the sled has made an appearance in one form or another at every CrossFit Games since 2011. Its versatility means that it can be programmed into a number of events (or used on its own) to expose an athlete’s weaknesses; by the same token, you won’t see an elite CrossFitter train without one. The sled simply makes you better. But how? First though, a little history behind the contraption.

Origins and use
The inspiration for sled training can be traced back to the Scandinavian logging industry where loggers had no choice but to drag felled trees out of the forests. From this heavy work, the men developed powerful legs and lower backs, which perhaps explains why Finnish weightlifters are renowned for their deadlifting prowess. It wasn’t long before sled training found its way into athletics—for the sport of bobsledding, in which athletes push a bobsled down an ice track, the transition was seamless. Push sleds are now a common sight in football and rugby training programs, and are also used by sprinters and of course, CrossFitters.

Sleds have evolved over the years and now come in various shapes and sizes. The most common is the prowler sled, which traditionally comes in two designs. One has a sturdy metal plate with an upturned leading edge, the other uses twin parallel runners. Both have one or more vertical posts onto which weights can be loaded and a loop through which towing straps can be attached.

Improves acceleration

Acceleration is the rate at which velocity changes with time, or the rate at which something speeds up or slows down. Naturally, this is crucial to many sports, which is why sled training is so highly valued. A 2012 study published in the Journal of Strength and Conditioning Research compared the effects of a joint weighted sled training and sprint training program against traditional sprint training over 10 and 30 meter distances using professional rugby union players. The athletes were separated into two groups, with one using traditional sprint training and the other using the combined sled training program. At the end of the study, both training protocols resulted in far quicker 10 meter and 30 meter sprint times. But when compared to baseline times, the sled group produced changes of -2.4% (10 meter) and -2.5% (30 meter), compared to respective changes of -1.1% and -1.2% in the traditional sprint group. When the body routinely has to work against resistance, it has to fire harder with each repetition: in this case, with each step. With repeated use of the sled, it seems an athlete’s nervous system (which controls muscle function) may learn to fire harder all the time (during sprints), and not just after using a weighted sled.

Develops functional strength
Sled work involves numerous muscles and joints performing functional movements.

The arms and legs work together to coordinate movement, and keeping a strong core is crucial to keeping the body stable as the limbs exert force on the sled and training surface, which can vary from grass through padded mats to gravel—with each posing different challenges.


CrossFit is all about constantly varied movements, but that doesn’t mean that work on the barbells and pull-up rig can’t get a little monotonous now and then. What could be a better way to mix up your programming and have a little fun than pulling and pushing a sled around?

Active recovery and injury prevention
One of the most important distinctions between sled exercises and most other types of resistance work is that with sled work there is no eccentric, or negative, part of the movement. For example, when you lower yourself during a squat, you’re performing an eccentric action. The concentric portion occurs when you drive upwards with the weight. You can lower far more weight than you can lift, so this is where most of the muscle damage occurs, which is how muscles become stronger. However, if you want to train frequently or speed up recovery, it isn’t ideal. Since sled training only has a concentric movement, it’s a great way to work your muscles without beating them up too much. But that doesn’t mean sled work is any easier than lifting—anyone who has ever trained or competed with a sled knows that it can be devastating.

Great for conditioning

The practice of pulling and pushing something for time, distance or reps is as true to the core principles of CrossFit and fitness as it gets. If the sled is light, you can try and sprint as hard as you can with the sucker and it will burn. If it’s heavy, there’s no question that your muscular endurance is going to go through the roof after a few sessions of pushing the sled 50 yards.


1. Sled Rows
Face the sled and hold the straps with your arms out in front of you. Load tension on the straps and forcefully pull the sled toward you. Take a few steps back and repeat for reps or distance. This exercise can also be performed with one arm at a time, or with both hands using a rope instead of two straps.

2. Pull-Throughs
This is a favorite for NFL players looking to explode off the line. Grab the sled straps and stand facing away from the sled with the handles held between your legs. Hinge at the hips and bend your knees, load the straps with tension, and explosively extend your hips forward as you pull the sled towards you.

3. Bear Crawls

This exercise requires you to attach the sled to your body via a belt or vest. Drop onto your hands and feet  (bear crawl style) and maintain a neutral spine position. Crawl for distance or time.

4. Sled sprints
Using a prowler sled (or a ‘racer sled’ if you’re lucky enough to get your hands on one), place your hands on the posts and drive forward with your legs and hips as hard as you can. It is more efficient to have your arms bent and tucked in as you push the sled. Try to remain on the balls of your feet for better balance and power distribution.

5. Prowler squat to row
Whilst holding a pair of straps attached to a prowler sled and maintaining an upright posture in your torso, complete a full-depth squat. As you stand up, extend your hips forward while rowing the prowler towards you. Take a few steps back to remove the slack from the strap and go again.

In conclusion, a sled is such a valuable tool that it should be a staple of every CrossFit box worldwide.

 Sled Dragging for Strength, Conditioning and Recovery and all-around Awesomeness

Pull forward, backward, sideways, high or low.

Before you can pursue weak points and an increase in volume of weight training you need to raise your ability to do more work. Sled dragging is a perfect way to accomplish this goal. This is referred to as general physical preparedness (GPP). If your goal is to lift more weight for a longer period of time, increase your muscle mass and/or strength, you would benefit greatly from sled work.

The benefits of dragging a sled are many: ·
Active recovery. ·
Strengthening common weak areas like the hamstrings, upper back, hips, glutes.
Increased work capacity ·
Flexibility and mobility. ·
Restorative work for shoulder, knee, back, hip pain. ·
Reduce risk of injury. ·
Add variety to training.

Get outdoors and use your body in a different way. · Easy to use and doesn't require a special trip to the gym.

A Variety of Pulls
There are many different ways to pull the sled. Here are some variations
Lower body Pull sled with straps attached to the harness from behind. Take long powerful strides with upright body. This pull works the hips, glutes, hamstrings.
With straps behind the back and below knees and torso bent over, take long strides forward. This pull is great for the hamstrings and posterior chain.
Walk backward with strap attached around the front of your belt. This is great for quads and the front of hips.
Upper body Press- Walk forward with strap behind you, pressing like you would on a bench.
Rows- Walk backward with strap in your hands in front of you. As you step back row the sled towards you, pulling your shoulders back and squeezing your lats.
Rear raises, front raises. Use the strap as if it was a pulley and perform rear and front raises for shoulder health, strength, and recovery.

How many? How long? How often? How much weight?

Beginners use six trips of 200 feet each pull. Don't over think this or get out the measuring tape. It's just a loose recommendation. Add weight, start light. Have 1-3 sessions a week, each session a different weight, and use the taper method, heavier than lower. Use the rule of 60%: Start heavy on day 1 and reduce the weight each day for 3 consecutive days. Then go back to a heavy weight the fourth day. Example- 90 lbs., 70 lbs., 50 lbs., 90 lbs. each weight representing one day. You could also do light weight and sprints to work on speed and explosive power. There are endless ways to use the sled, get creative. Summary/What to expect Sled dragging can improve overall physical fitness level. Squats and dead-lift will benefited from the lower body work and recovery time to improve when you use the sled one to three times a week. The sessions don’t take long, maybe fifteen minutes to a half hour and it’s definitely worth it. If you are a beginner I would advise to take it easy with conditioning on top of your strength training program. That’s not to say you can’t try it out and still make good progress with your program, but it may slow things down if you do too much.