In Jim Wendler’s new Article “100 Rep Challenge” he uses 2 days of prowler pushes, But I don’t have access to a prowler in any sense of the implement. I do however have a 20 pound weight vest and a 3/4 mile 45% incline hill by my house. This seems like a reasonable sub to me.
Would you suggest I get a heavier vest? And how far should I run? He only does 40 meter pushes. But he uses 90/180/270 pounds.
I have never tried a weighted vest but I doubt will equate to a prowler or sled in difficult. It’s still exercise though and of course you could speed up a little to make it harder.
From the article he says Prowler Walks to develop leg strength not necessarily for conditioning. If you want to gear that workout toward conditioning the vest and hill is probably just fine.
An alternative and something I have done is take an old tire and make a tire sled.
I didn’t even think of a Tire. I suppose I should see if I can find one. How did you make it? Some eye bolts and ropes?
Yeah I took a tire from my truck and drilled a whole to stick an I bolt trough with a washer and nut to secure it. I bought an anchor rope from Academy with a carbiner on it and attached to the I bolt. And completely optional I bought a sled strap from Spud with handles to do various movements. When I want to pull it I attach the straps to my spud belt and pull away. On asphalt it can get heavy quick.
I am gonna have to try that. No spare tires around, but I am sure I can get a tire from Discount Tire or something.
What do you put in it for weight?
On a different note, storage is always a problem with truck tyres. I’ve got a rather large 20.5 flipping tyre which i keep chained around a big tree at my local park. Everyday when i go to use the tyre you can see where the local deadshit kids have tried to pick it up and roll it into the nearby creek, only to realize it chained to the fucken tree!
For weight I have seen people just lay a 45 lbs. plate over the tire. I took a 4x6 i had in my garage and bought a steel threaded pipe and a base and mounted that on the board and then bolted the board to the tire. The pipe you can find at Lowes or Homedepot.
[quote]Ares013 wrote:
In Jim Wendler’s new Article “100 Rep Challenge” he uses 2 days of prowler pushes, But I don’t have access to a prowler in any sense of the implement. I do however have a 20 pound weight vest and a 3/4 mile 45% incline hill by my house. This seems like a reasonable sub to me.
Would you suggest I get a heavier vest? And how far should I run? He only does 40 meter pushes. But he uses 90/180/270 pounds.[/quote]
The best sub I’ve found are plate pushes: Make SURE your floor can accommodate this. Put a 45 lb bumper plate on the floor. Put your hands on it, so it looks like you are doing a mountain climber. Sprint, sprint sprint, pushing the plate ahead of you. Add plates as needed. You can fake it with a thick old towel (or two) under the plates.
Do be careful though with the flooring. You might be able to push regular plates over the floor at the gym but could do several thousand dollars damage if you are not careful. (I once really trashed the floor at a Gold’s when on travel, but fortunately the manager told me they had already slated it for replacement in a few weeks or that might have been darned pricey.) I like doing these 2 - 3 times a week and they totally rock.
One plus with these, aside from the fact you don’t need a prowler, is that they do give a pretty good stretch to the hammies too. Keeping a nice neutral spine is harder this way though.
– jj
[quote]jj-dude wrote:
[quote]Ares013 wrote:
In Jim Wendler’s new Article “100 Rep Challenge” he uses 2 days of prowler pushes, But I don’t have access to a prowler in any sense of the implement. I do however have a 20 pound weight vest and a 3/4 mile 45% incline hill by my house. This seems like a reasonable sub to me.
Would you suggest I get a heavier vest? And how far should I run? He only does 40 meter pushes. But he uses 90/180/270 pounds.[/quote]
The best sub I’ve found are plate pushes: Make SURE your floor can accommodate this. Put a 45 lb bumper plate on the floor. Put your hands on it, so it looks like you are doing a mountain climber. Sprint, sprint sprint, pushing the plate ahead of you. Add plates as needed. You can fake it with a thick old towel (or two) under the plates.
Do be careful though with the flooring. You might be able to push regular plates over the floor at the gym but could do several thousand dollars damage if you are not careful. (I once really trashed the floor at a Gold’s when on travel, but fortunately the manager told me they had already slated it for replacement in a few weeks or that might have been darned pricey.) I like doing these 2 - 3 times a week and they totally rock.
One plus with these, aside from the fact you don’t need a prowler, is that they do give a pretty good stretch to the hammies too. Keeping a nice neutral spine is harder this way though.
– jj[/quote]
I love this idea. I guess if the tire thing doesn’t work out I will find a nice length of wood or tile floor (That seems like the best sliding surface)
As for right now I have been using a ruck sack weighing about 75 pounds and doing hill walks.
I was going to recommend that tire sled. I built one. Just used a tire, bolted in a piece of plywood on top with a pipe screwed and bolted into. Then used an eye bolt on the tire and hooked in a harness. Pretty simple, got everything from home depot. If you need help building it I can give you more instructions but its pretty straight forward. As far as weights I use a 45lb on it.
A few thoughts.
Tire sled, as mentioned.
Second hand kid’s tabboggan on grass. Rocks/sand bags for weight
Car pushing/pulling
Heavy stretch band to fixed point, looped around your waist - sprint start against resistance.
Wheel barrow with flat tire (just kidding - sort of)
Edit - I would be careful sprinting in a weight vest.