im just wondering how many people drag the sled or the push the prowler as part of their training.
We have both at my PL gym and they are a blast.
They really are. Of course everytime I run sprints with them I come closer and closer to puking, but I do love it.
LOL, puking is not on my agenda.
We have some guys come in on Saturdays who are in a Rugby club and a few MMA guys too, just to push the prowler around.
Last week Warren had this little skinny guy push the prowler for a few runs. I’m not sure he will ever come back to our gym, or if he is still alive for that matter. He definitely looked like puke was in the near future.
I usually use the sled as a finisher after a few of my workouts.
I usually perform backward sled drags for 4-6 sets of 40 yards one workout, I’ll perform forward sled drags for another workout, and then I use sled pushes (pushing from the “lip” of the sled" as another one of my workouts for 4-6 sets of 30 yards.
I love/hate the sled. I use it either as a warmup, for cardio work, as a finishing movement or just go balls out heavy on some days. Pulling backwards like Nate Dogg was saying will turn your quads into jello. I don’t have a prowler but plan to build my own version sometime soon. Looks like fun in a sick kind of way.
2 days a week for conditioning(following ironaddicts schedule) on concrete. Its fun and exhausting at the same time!!!
what weight to use for sled?
For sled pushes, I’ve been using a 45lb plate on the sled and pushing it for 30 yards with a 60-second rest period as a finisher. Four sets of these nearly kill me (did them last night after an upper body workout and almost puked).
I know 45lbs doesn’t sound like much, but I do these on asphalt in front of my house and my road inclines for the full 30 yards. The position (that low to the ground) makes it harder to perform as well. And it isn’t much easier turning around and going back slightly downhill.
For heavy backward sled drags, I load that sucker up with 250-300lbs and do them for 40 yards and 4-6 sets. I can usually handle the same weight for forward sled drags or slightly less.
You’ll just have to figure out how much weight you can handle depending on the surface you perform them (concrete, asphalt, grass, dirt, etc.) and if you are using them for strength, conditioning, warm-up or recovery.
I built my own sled and I love it, we pull it in the street next to my house. I also have sand bags and an atlas stone. (250 lbs.)
The great thing about the sled is you can do back work, leg work, and upper trap work. It is also a great tool for rehab.
George
I do sled dragging at lest twice a week on concrete.
TRAIN HARD
“BIG WILLIE” J.T. HALL
I does it compare to pushing a car?
Pushing a car and pushing the sled or prowler would be very similar movements.
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However, I’ve noticed that the lower position of pushing the sled works my legs a lot more than pushing a car. I would think this would be similar to using the low handles of the prowler as well. Using the poles of the prowler would most likely be a more similar movement/position as pushing a car.
It may be easier to use a sled or prowler than it is to push a car because you won’t need a partner and it doesn’t take as much space or roll back toward you or worse yet - over you!
Obviously, dragging a sled and pushing a car would be different movements and work the body differently.
Either way, all methods will work.
i was thinking of making a sled when i take a month break from lifting to preserve muscle mass while i cut-is this possible?
i just have to find a way to find 200-300lbs of crap to load it!
Kick,
Go down to the local junk yard and find and old engine block: small block chevy weights 250lbs., empty, or about 400 with heads on and crank, piston and rods. Also if you find some old caddy’s they have real heavy front disc brake rotors. Its a cheap and easy weight to find some heave weight. Just take the stuff to a self serve car wash and hose everything down real good and your set.
Paul Anderson lifted engine blocks, rear ends, and just about anything he got a hold of.
George
I did sled/Prowler work for the first time today. I started with forward/backward sled drags…was okay with that. Did well, even. Then we got to the Prowler.
I was under the impression that I was in good shape. I was very incorrect. There is a special spot in the lowest, deepest, darkest pits of hell reserved for whoever invented that thing, as well as for each individual Prowler itself. George Carlin used to have a standup routine about balloons that get away, and how they all wind up in Heaven somewhere. A hallway in West Heaven, if memory serves me correct. It’s kinda like that, except reverse. When a Prowler breaks, or is no longer needed, and thrown away, it gets taken to the junkyard, where, at night, when no one is around to see, a hole in the ground opens up and sucks it right into the abyss.
In fact, that may actually be what happens in hell. You are forced to run Prowler sprints for all of eternity, constantly on the verge of puking, with your legs feeling as if they’re about to fall off and your lungs screaming as someone ignites a blowtorch from the inside of them.
My next Prowler workout is Saturday. I’m thinking about dousing it with Holy Water first. That is all.
Kubo
We did them off season in our conditioning sessions at my rugby club, though through budget restrictions we used rope with 45lbs plates and or tyres with weight’s in the middle, and also we were given a massive chain which I’d say was about 185 lbs.
The rope we attached to either a weight belt or a speed harness and we just dragged the chain backwards or forwards. Pulling for total time-60-90 sec, or for a set distance-50/100/200m in circuit style with other exercises, depending on which phase of the off season we were on.
They really had the boys addicted once they got used to almost bringing up breakfast and or passing out. Now I think about we’ve training tonight and I might just relive the pain for them…
We did them off season in our conditioning sessions at my rugby club, though through budget restrictions we used rope with 45lbs plates and or tyres with weight’s in the middle, and also we were given a massive chain which I’d say was about 185 lbs.
The rope we attached to either a weight belt or a speed harness and we just dragged the chain backwards or forwards. Pulling for total time-60-90 sec, or for a set distance-50/100/200m in circuit style with other exercises, depending on which phase of the off season we were on.
They really had the boys addicted once they got used to almost bringing up breakfast and or passing out. Now I think about we’ve training tonight and I might just relive the pain for them…
i use the sled (selfmade) for recovery after myy ME Squat,Bench and DE Squat as well so 3 times a week.
l load it up depending on my strenght and well beeing that day, to 45 or 60lbs and drag it forward on grass for 30min without rest
Can anyone comment on using the Prowler on different surfaces? Is it easier on concrete or asphalt than on grass? Does it make a lot of noise on concrete or mark the concrete? Does it mess up the grass?
I was thinking of getting a Prowler from elitefts to use at home, but I live in an uptight community with “architectural codes,” and they would probably have a fit if it marked up the concrete or messed up the grass.
elitefts says, “This can be used on any surface - grass, concrete, pavement, or artificial turf. EFS is not responsible for any damage or wear done on the skis of the Prowler when pushing on concrete or pavement!”
I don’t really get that.