15 replies to this topic

[Dattman]

I am helping my buddy devise a workout for his attempt to get back on top of the depth charts next year, He had suffered a broke tibilia early last spring and required surgery and is now back and 90% recovered but lost much strength and is red shirted this year on his team, I want to make him a mean, strong mofo, all help from former/current altheles or people who use alot of their workouts for functional strength and size

[adidamps2]

I am helping my buddy devise a workout for his attempt to get back on top of the depth charts next year, He had suffered a broke tibilia early last spring and required surgery and is now back and 90% recovered but lost much strength and is red shirted this year on his team, I want to make him a mean, strong mofo, all help from former/current altheles or people who use alot of their workouts for functional strength and size

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!

[adidamps2]

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

[adidamps2]

As you all know I am a fanatic about pulling sleds. One can be built for about 40 bucks. Here’s how:

Get a piece of 1/4 inch steel plate at the scrap yard that is 21 inches by 24 inches. You will also need about a 12-15 inch piece of heavy wall 2 inch pipe.

Have your welding/machine shop either bend the 24 inch end up 3 inches to make the lip, or cut off 3 inches and weld it on at an angle to make a lip.

Have them weld the pipe smack dab in the middle of the 21 x 21 section, and then drill or punch a hole in the CENTER upper portion of the lip.

My shop did all of the above for 25 bucks.

Paint it black, and have fun!

Here is a pic of mine. It just happens to weigh right on 45 lbs which is great for the mathematically challenged.

http://www.ironaddicts.com/pics/sled1.jpg

Iron Addict

[adidamps2]

great info posted on another board by a memebr there on how to build a decent duffle bag sand bag..this is his exact post in text..so the story with in did not happen to me...i can guarentee you that this become part of my training from now on on tire drag days..
---------------------------------------------------------------------
Made new bags the other day. I didn’t see anything posted, so I thought I would explain what I did:

Items needed:

1. 2mil or 3mil construction garbage bags (I used 3mil) = $7 for 50+
2. Duct Tape = $3
3. Sand = $3 - $4 per 50lb bag, from Lowes or Home Depot
4. Army Duffle bag = $12


Steps:

1. Pour desired amount of sand in 3mil bag. I did not pack it because I want the sand to move around a little in the bag. I made a 150lb bag, so I poured 3 bags of sand into the 3mil bag. I sealed the first bag with duct tape and then tripled the bag, sealing all three bags with duct tape before placing into the other.
2. I then placed the sealed 3mil bags into the army duffle bag and closed all straps on the army duffle bag.

And there you have it…..hehehe I made a 100lb, 150lb and 200lbs bag this week. For cardio I will take the 100lb abd 150lb bag to a track and walk around.

I live in NY. I did this around my block, but was stopped by the police. I guess seeing a 250lbs sweaty guy carrying a big army duffle bag thru the streets of NY looked a little suspect….LOLOL

the 200lb bag is mostly for squatting.




Here is a previous post by NeverSatisfied on Sandbags.



The sandbags will give you the most versatility, allowing you to do endless different exercises. Sleds or moderate-sized tires will offer great versatility as well, so they should also be a priority. I use sandbags for almost every exercise imaginable, including basic moves such as carries, rows, squats, rotations, lunges, and military presses.



We also do combos and complexes using other movements such as Turkish get-ups, shouldering into squatting, burpees into snatches, clean, squat and press, and thrusters.

We also combine walking with movements. This way we work on conditioning, static strength, strength, and power, simultaneously. Try walking with a sandbag and every ten steps perform three to five reps of an exercise. Walk and squat, walk and bent-over row, walk and shouldering, walk and then clean and press. The possibilities are endless!




Two variations when using two sandbags at the same time.

Wanna work on power? You can throw your sandbag: squat and push throw, scoop toss, or rotational throw. You can throw the bag by starting from the ground to work on starting strength and power, or you can pre-swing the bag before throwing it to gain some momentum.

For the combat athletes I train, we often focus on time-under-tension and keep cranking out sandbag exercises for up to six minutes straight without putting it down. This trains the body and mind in a variety of ways and allows us to mimic much of what the body endures during an actual grappling or wrestling match. The carryover this has on the athletes' conditioning is phenomenal.

[adidamps2]

i also have a really good mass/strength program too he could follow.

[Strateg0s]

go to anabolicminds and hunt down lakemountD - he was division 1 at some college and did very very well till he hurt himself.

He works for IBE/Innovative Research these days, so you can find him there too: http://www.ibeforums.com/

[bgptbull81]

looks like adidamps2 hit the nail on the head, good info bro.

[Dattman]

where can u purchase a sled? i dont know any welders around here?

[adidamps2]

i use tires, there free from local tire shops...

[Fender]

i use tires, there free from local tire shops...

I'm still waiting for you to help me split wood muthu focker..... :afro:

[adidamps2]

i use tires, there free from local tire shops...

I'm still waiting for you to help me split wood muthu focker..... :afro:

send plane tickets and directions and i'll be right over..lol

also for the tires heres are some help full pix

tires

wt belt, nylon belt, attatchments

sandbags and duffle bags i use

[Fender]

looks like adidamps2 hit the nail on the head, good info bro.

Adidamps2 is a good bro. He really know his stuff...especially when it comes to pulling things like tires, sand bags, his pud....etc.

[adidamps2]

looks like adidamps2 hit the nail on the head, good info bro.

Adidamps2 is a good bro. He really know his stuff...especially when it comes to pulling things like tires, sand bags, his pud....etc.

i have also been known as a great baiter..some say a masterbaiter even! >boxing