Who here that trains Westside style regularly includes sled dragging into their routine? How have you done so? What benefits have you seen?
I did it for the first time after ME leg day. I love it!
Here is what I’m thinking about doing:
ME uppper - sled dragging for conditioning
ME lower - sled dragging for power
RE upper - sled dragging for conditioning
RE lower - sled dragging for power
i do. i phase it in and out of my training, waving it with phases of intensification or accumulation. my current macrocycle has consisted of alternating between westside and sheiko training. now, i have entered a fatloss phase and use the sled primarily for recover and increasing my endurance strength.
in the past, i have had success increasing my squat by lifting only 2 days a week with ME work and dragging an additional 1 or 2 other days. i have taken louie’s advise and drag for time. the carry over from the sled to the squat has come exclusively after completion of high volume/ accumulation phases.
i hate running and i have made significant aerobic gains using it as well. my main endurance indicators are the 1 mile run and 50 rep squats for time. progress in dragging has had great carryover to these indicators.
what are you favorite sled movements? i am always on the lookout for new movements. recently, i have been forward dragging with the straps in my hands held down by my knees. this completely pulverizes the hammies. i hope this helps. i have enjoyed your contributions to the westside thread. stay strong.
I don’t really have a favorite yet, as I’ve only done it once. What I did was hook the sled rope up to my dip belt and pulled it about 120 feet. I then immediately turned around and pulled the sled walking backwards for 120 feet. I rested and did it again. I should have done it another time.
Next time I plan on going heavier for trips of 100 feet. I also want to try attaching my triceps rope to it and pull with the rope down at my knees as you did.
Thanks! I wish I could post more on the Westside thread. I just don’t have the time right now. I do keep track of my workouts though and catch up on the thread when I can. I’ve learned a ton from that thread.
sled dragging with lighter weight for longer periods is great fro recovery.
Heavy sled dragging is great for squat and DL.
Pulling backwards is about as good of a quad workout as their is, and pulling with the strap up around your chest or shoulders while pulling forward is as good as truck pushing for ab strength, as opposed to pullign with strap around waist.
You can also get a decent upper body workout using the sled too. Rows, face pulls, presses…etc. One legged ankle drags are also great for the hip flexors.
so far, my favorite upper body lift is the “sled-tug-of-war.” my back, arms, and grip get crushed.
[quote]Ericka wrote:
You can also get a decent upper body workout using the sled too. Rows, face pulls, presses…etc. One legged ankle drags are also great for the hip flexors.[/quote]
Ericka,
Would you do the single legs heavy or light? Just curious where you have seen the best results for overall carryover…
i donttrain westside, but when I am at home, I have a homebuilt sled I drag for GPP. Sucks that there isn’t one at my school, but its not like I can bring mine down.
I just do forward/backward pulls and sometimes upperarm work by pulling it towards me.
Pullthroughs are fun as hell to.
[quote]MrZsasz wrote:
Ericka wrote:
You can also get a decent upper body workout using the sled too. Rows, face pulls, presses…etc. One legged ankle drags are also great for the hip flexors.
Ericka,
Would you do the single legs heavy or light? Just curious where you have seen the best results for overall carryover…[/quote]
I have found that they are pretty difficult to really go heavy on at all. I have typically done them light but for several trips(1trip=approx 200ft). Just be sure to stretch them well before and after.
[quote]romanaz wrote:
i donttrain westside, but when I am at home, I have a homebuilt sled I drag for GPP. Sucks that there isn’t one at my school, but its not like I can bring mine down.
[/quote]
Sure you can! The college basketball team I help train didn’t have one either. I threw one in the trunk and we all dragged in the parking lot. No reason why you couldn’t keep it in your car or dorm room…etc. You can totally drag in the parking lot.
I plan on dragging in my court as soon as we get our own sled. The neighbors will love me!
[quote]Ericka wrote:
romanaz wrote:
i donttrain westside, but when I am at home, I have a homebuilt sled I drag for GPP. Sucks that there isn’t one at my school, but its not like I can bring mine down.
Sure you can! The college basketball team I help train didn’t have one either. I threw one in the trunk and we all dragged in the parking lot. No reason why you couldn’t keep it in your car or dorm room…etc. You can totally drag in the parking lot.
I plan on dragging in my court as soon as we get our own sled. The neighbors will love me![/quote]
my sled is homemade and its 110lbs and bigger then the EFS sled and such. It doesn’t fit in my car. 