Hey CT I was about to start running your first hp mass article program, I was wondering though is there an alternative or substitute for the sled work, I’m in a home gym and don’t have one just yet, do I just skip that than obviously or could I put in some other kind of hamstring oriented work like pull throughs, rdls, good mornings stuff like that or maybe something I’m not thinking of? Or should I do a different program until I can add in sled work? Thanks for all you do!
There isn’t really any substitute you can do with barbells or dumbbells. It’s not just about hitting the muscles, it’s about hitting the muscles with basically no eccentric stress, which allows more frequency and doesn’t impact recovery much.
Plus, it’s not just the hamstrings that work.
Things that I use that can be okay-ish.
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KB swings
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Stationary bike with high resistance (my typical go-to), not sprint, a steady piston-like action, typically I do the same number in seconds a I do in meters for the sled
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If you have a cable station, I like this option:
And the same can be done with a resistance band attached to a power rack and looped around your waist.
These options are not as good as the sled, but they are better than nothing and more in-line with the program’s principles than adding a lift.
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