Sled work for better strength & conditioning

Adding sled work to your fitness program can provide a range of benefits for your body, including improved strength, endurance, and cardiovascular health. Sled work is a type of resistance training that involves pushing or pulling a weighted sled across a surface. Here are some of the top benefits of adding sled work to your fitness routine:

Builds strength

Sled work is an effective way to build strength in your lower body, as well as your upper body, core, and back muscles. The resistance provided by the sled requires your muscles to work harder than they would during traditional weightlifting exercises, which can lead to increased muscle growth and strength gains.

Increases power and explosiveness

Sled work is a great way to develop power and explosiveness, which are essential for athletic performance. Pushing or pulling a sled requires you to generate force quickly, which can help improve your ability to sprint, jump, and change direction rapidly.

Improves endurance

Sled work is also an effective way to improve endurance and cardiovascular health. The high-intensity nature of sled work can elevate your heart rate and breathing, which can lead to improvements in aerobic and anaerobic capacity.

Low-impact workout

Sled work is a low-impact form of exercise that places minimal stress on your joints. Unlike high-impact exercises such as running or jumping, sled work can be a great option for individuals who have joint pain or are recovering from an injury.

Versatile workout

Sled work is a versatile form of exercise that can be adapted to meet a range of fitness goals. You can adjust the weight and intensity of the sled to suit your fitness level, and you can also vary the direction and surface on which you push or pull the sled to challenge your body in different ways.

Enhances fat burning

Sled work can also enhance your body’s ability to burn fat. The high-intensity nature of sled work can stimulate the release of fat-burning hormones, which can help reduce body fat and improve body composition.

Adding sled work to your fitness program can provide a range of benefits for your body, including improved strength, endurance, cardiovascular health, and fat burning. Sled work is also a versatile and low-impact form of exercise that can be adapted to meet a range of fitness goals. Incorporating sled work into your fitness routine can help you take your training to the next level and achieve your fitness goals.

Example Workouts

1. Sled Push/Pull Workout

  • Warm-up: 5 minutes of light cardio and dynamic stretching
  • Main workout:
    • 5 sets of sled pushes for 50 yards each, with 60 seconds rest in between each set
    • 5 sets of sled pulls for 50 yards each, with 60 seconds rest in between each set
  • Cool-down: 5 minutes of static stretching

2. Sled Hill Sprint Workout

  • Warm-up: 5 minutes of light cardio and dynamic stretching
  • Main workout:
    • 8-10 sets of sled pushes up a steep hill, with 90 seconds rest in between each set
  • Cool-down: 5 minutes of static stretching

3. Sled Circuit Workout

  • Warm-up: 5 minutes of light cardio and dynamic stretching
  • Main workout:
    • 3 rounds of the following circuit:
      • 50-yard sled push
      • 10-12 reps of kettlebell swings
      • 10-12 reps of dumbbell rows
      • 10-12 reps of box jumps
      • Rest for 2 minutes between each round
  • Cool-down: 5 minutes of static stretching

Remember to adjust the weight and intensity of the sled to match your fitness level, and always warm-up before starting the workout to prevent injury. Sled work can be a challenging but effective way to take your fitness to the next level and achieve your goals.