Conditioning with the Sled or Prowler

(If you like, you can scroll down to the end of this article and watch a related video.)

In last week’s article, we discussed a few options on how to quickly, easily, and cheaply make a DIY sled drag harness for sled (AKA “prowler) workouts. One of the great things about the sled is that - whether pushing or pulling - it utilizes primarily concentric movement and thus doesn’t cause a lot of unnecessary soreness. As a result, you can get some effective conditioning done, and if approached in an intelligent fashion, this conditioning should not get in the way of your strength training. With this in mind, today we’re going to cover a few simple options for actually using the sled to get some conditioning done.

Workout #1
12, 16, or 20 rounds of:
50 ft sled push
1 round every minute

Start with a manageable weight on the sled for your first time with this workout, and know that the weight will vary depending on the surface, e.g., you can use more weight if you’re pushing the sled on turf vs asphalt.

Starting 1 round every minute, push the sled 50 ft in one direction and then stop. For example, if it takes you 20 seconds to push the sled 50 ft, then you have 40 seconds (i.e., the rest of the minute) of rest before starting the next round and pushing the sled back in the opposite direction.

Do 12 rounds the first time you perform this workout, do 16 rounds with the same weight the next time (e.g, the following week), and do 20 rounds with the same weight the next time. After that, ratchet the rounds back down to 12, add some weight, and start the process again.

Workout #2
Sled Pyramid
4-7 levels of 200 ft sled push (100 ft down-and-back)
Weight increases, then decreases.
Rest as needed.

Example (with 5 levels):
(Weights listed do not include the weight of the sled)
Round 1: 25 lb x 200 ft
Round 2: 50 lb x 200 ft
Round 3: 75 lb x 200 ft
Round 4: 100 lb x 200 ft
Round 5: 125 lb x 200 ft
Round 6: 100 lb x 200 ft
Round 7: 75 lb x 200 ft
Round 8: 50 lb x 200 ft
Round 9: 25 lb x 200 ft

You’ll likely need to rest longer between the heavier rounds than between the lighter rounds.

Workout #3
Sled Drag (w/harness)
3 rounds of:
Pull 5 minutes.
Rest 3 minutes.

This one is a longer, lower intensity session and is best done outdoors to minimize the amount of turning around needed. Load up a manageable weight on the sled, hook yourself and the sled up to the harness, and walk for 5 minutes, dragging the sled behind you. Rest 3 minutes, then perform two more 5-minute rounds (again with a 3 minute rest between rounds).

Workout #4
10 rounds of:
100 ft sled push
100 ft sled drag (w/harness)
Rest 1-2 minutes.

Start with a manageable weight and push the sled 100 ft with the harness attached to the sled (but coiled up so as not to get in your way). At the end of the 100 ft push, put the harness on yourself and drag the sled 100 ft back to your original starting point. Perform 10 rounds and rest 1-2 minutes between each round.

For all of these workouts, start at a manageable point and then increase the conditioning demands gradually over time. You can do so by increasing the number of rounds, increasing the weight, increasing the distance, or decreasing the length of the rest intervals. Of course, you can also utilize some combination of those methods as shown in Workout #1.

There are an infinite number of conditioning workouts you can do with a sled, but this will get you off to a good start, and as always, we hope this helps you get stronger (or at least more conditioned) and live better!

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