Sled pulling: a sample schedule

[Doc D]

From: http://www.ironaddicts.com/forums/showthread.php?t=4202

Here is a solid way to break into sled pulling without impacting recovery. Yes, you can just start out dragging 200 lbs for 15 minutes a couple times a week, but expect to grossly overtrain and watch your lifts go down. If you implement a schedule much like the one outlined here you will get into shape pretty fast, and most importantly, your weight training sessions will not be effected.

If you are a 150-300 lb squatter:

Two days a week, your choice of days. But try to at least pull the day AFTER you do squats.

Use 50 lbs on the sled, assuming a sled weight of 40-45 lbs for all days

Week one-two for 5 minutes with only 1-2 very SHORT breathers.

Week 3 seven and a half minutes.

Weeks 4-5 ten minutes.

Week 6, 12.5 minutes.

Weeks 7-8, 15 minutes.

Weeks 9-10 add 20 lbs.

Weeks 11-12, either go up in frequency, or up in minutes. This means either go to 20 minute sessions, or add a day. At this point, you may also add a heavy day. That is defined as pulling a weight between 150-350 lbs for four 50 yard passes.


If you are a 300-600 lb squatter:

Two days a week, your choice of days. But try to at least pull the day AFTER you do squats.

Use 70 lbs on the sled, assuming a sled weight of 40-45 lbs for all days

Week one-two for 5 minutes with only 1-2 very SHORT breathers.

Week 3 seven and a half minutes.

Weeks 4-5 ten minutes.

Week 6, 12.5 minutes.

Weeks 7-8, 15 minutes.

Weeks 9-10 add 20 lbs.

Weeks 11-12, either go up in frequency, or up in minutes. This means either go to 20 minute sessions, or add a day. At this point, you may also add a heavy day. That is defined as pulling a weight between 150-350 lbs for four 50 yard passes.


If you are a 600-900 lb squatter:

Two days a week, your choice of days. But try to at least pull the day AFTER you do squats.

Use 90 lbs on the sled, assuming a sled weight of 40-45 lbs for all days

Week one-two for 5 minutes with only 1-2 very SHORT breathers.

Week 3 seven and a half minutes.

Weeks 4-5 ten minutes.

Week 6, 12.5 minutes.

Weeks 7-8, 15 minutes.

Weeks 9-10 add 20 lbs.

Weeks 11-12, either go up in frequency, or up in minutes. This means either go to 20 minute sessions, or add a day. At this point, you may also add a heavy day. That is defined as pulling a weight between 150-350 lbs for four 50 yard passes.


Iron Addict

[HardcoreTraining]

Yeah, I think too many powerlifters try to use a sled as max effort work rather than GPP/active recovery

[bufftechnician]

Of course training would vary for different styles of athelets, but that is a good piece for PLers. There is a good article here:Sled Training For Combat Athletes (http://www.hardcoresportstraining.co.uk/sleddragging.pdf)

For those looking to pick up a sled Alex Golds HST quality training sleds are now available from our site: Dragging Training Sleds (http://www.supplement-select.co.uk/category/asp/CtgID/1583/af/page.htm)

[Doc D]

Cool. I use the cheap option (zero extra cost, as I had all of this kit in my possession): a used tyre with a square of wood inside as a loading platform (for plates or sandbags) and a D bolt through one side. To this I clip a towing rope which I attach to an IronMind Super Squats belt. I have various esoterical gadgets that I can attach for ankle pulling, upper body work, etc., but when I actually drag (and I have been very negligent in this regard recently), it tends to be just forwards and backwards on a length (c. 80-100m) of quiet road in the wilderness (I do *NOT* like attention).

What I like about this arrangement (privacy and cost aside) is that the tyre makes (I assume) less noise than a steel sled would on tarmac, which I prefer as a surface to grass (esp. at this time of year).

I've not noticed any major performance benefits from this work, but I have done it with fairly low effort and intensity primarily for cardiorespiratory work (with potential benefit to affected structures), since as I get older, running (other drawbacks notwithstanding) is becoming tougher on my joints.

[cooky]

doc, some good info there, i started sled pulling last year for the time after training sessions and has made a hell of a difference to my recovery rate between sets, like the programme you wrote will give it a try

[Doc D]

like the programme you wrote will give it a try

Glad that it is of interest, but please note that the piece was written by Iron Addict (Wesley Silveria) - I'd hate to think that anybody believed that I was trying to take credit for somebody else's work!

[cooky]

taken on board doc, thanks for providing it though

[VINNY]

taken on board doc, thanks for providing it though

Back to thread...

[329329]

how many people here do this? is pulling a sled as bennificial to your lifts as some say?

[Doc D]

1. I do (in various forms).
2. No, but it's a decent low-impact way of doing some useful work.

[329329]

would you say its helped your recovery at all?

[Doc D]

would you say its helped your recovery at all?

No, not really. My recovery is pretty poor at the best of times, and is maximised by doing nothing else. I do the extra stuff to keep mobile and forestall premature death...

[Lloyd]

Nice article. We have done a bit of sled pulling at Genesis and tend to do it on squat day in the off season. It appears that we may completely overload it as we usually to 25ish metre 'sprints' with a rising er...sled. We probably start around the 60kg weight and add 20kg per 'set'. Lungs and legs tend to be burning after a session. Maybe for a little fitness me may switch instead of sitting on the bike for 30 minutes after a workout.

[prometheus2000]

i have just had 2 sleds built they are same design as the "prowler" but way cheaper, the 2 sleds cost 60 in materials and another 60 to weld up, we have enough material for 1 more too

one is a metre wide and the other is about 800/850

we tend to push/pull/drag and add in tyre flipping etc


a video of 0one of the members here http://www.youtube.com/watch?v=HxSbNgzo19k using it ........... sorry for the long titles itt was an experiment.

[Doc D]

FWIW, I too have a sled/prowler:
http://www.sugdenbarbell.co.uk/forum/Atlasstones.co.uk-new-prowler-sled-4504

My sled, but, alas, not my plates :-(

[329329]

ah thanks for the replies :) it does seem like it would be really good for conditioning, but it's interesting that you don't think it's helped your recovery doc d, westsiders rave on about them being great for that as part of their 2.5 million workouts they do a week but i think i may give that a miss lol.

[Doc D]

westsiders rave on about them being great for that as part of their 2.5 million workouts they do a week

Whoda thunk it? Next thing, they'll start recommending tons of variant exercises which also require purchase of equipment which, surprisingly, affiliated outlets sell...

I think for various reasons that 'extra work' is a Good Thing, in terms of general health and fitness, but I honestly find that if I lift weights hard three times per week, I make the best progress in this endeavour by resting as much at possible at other times. As it is, I do other stuff on 'off' days because I am willing to accept some *loss* of lifting performance in exchange for the benefits gained from the non-lifting work (useful when running after the kids, chucking them into the air, etc.) (NB: said kids are my own progeny - or the milkman's).

But in evaluating the above, please bear in mind that I am late 30s, lifetime natural, with long working hours, mediocre recovery capabilities even back in my 'prime' (!), and frequent disturbed sleep patterns. I could well believe that other people benefit in ways that I don't from extra GPP work - esp., I suppose, if they are very large (read 'overweight') and unfit. But you'll never know if you don't try. And for a mere 500 quid, I have just the sled that you're looking for...

[prometheus2000]

FWIW, I too have a sled/prowler:
http://www.sugdenbarbell.co.uk/forum/Atlasstones.co.uk-new-prowler-sled-4504

My sled, but, alas, not my plates :-(


the cross bar idea is pretty cool...........thats now on the cards for ours

.