Posts Tagged ‘Sled Work’

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If you’re someone who regularly¬†lifts weights and/or participates in any sport or discipline, then your knees have barked at you on more than a few occasions.

Trust me, I’ve been there.

Setbacks¬†are a part of the game ‚ÄĒ no doubt about it. The pertinent issue is working around them to ensure you’re still getting a good training effect while providing yourself enough time to recover.

And let’s be real, with any type of commitment whatsoever or discipline that requires you to gradually push the envelope, there will be setbacks. If you think otherwise, then you’re not training very hard. But like I said, it’s how you work around them that’s going to determine the outcome.

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Photo Credit: T-Nation.com

Reverse Sled Drags

 

Backwards or Reverse Sled Drags have been such a great exercise not only for myself, but also for a few of my clients that occasionally experience achy knees. Interestingly, I’ve also found them to be highly effective for folks with arthritic knees¬†‚ÄĒ which lends itself to the fact that they not only serve as a tool to build muscle, but it’s also useful for rehabilitative purposes.

The cool thing about this, too, is that you can do them every workout or training session. It’s a concentric-based movement. Meaning,¬†it’s less induced muscle damage ‚ÄĒ¬†which makes¬†this particular exercise a viable option to do at a high frequency.

Incorporating these in conjunction with a boatload of hip-dominant work (RDL, Hip Thrusts, Pull-Throughs, Band Sumo Walks) will get your knees feeling good again.

 

If you want to get stronger, build lean muscle, and decrease body fat, learn more about my coaching here. 

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Let’s face it, cardio is bone-numbingly tedious. There’s ample evidence that suggests long duration¬†of steady-state or low-intensity cardio leads to muscle loss. Simply put, it becomes counter-productive. Now, if we’re talking about having a positive impact on your performance and body composition, you’d be hard-pressed to find a better solution¬†than adding “finishers” to your workout ‚ÄĒ it does a fantastic job of building muscle, maximizing fat loss, and improving conditioning.

You’re basically increasing your energy expenditure at the end of your training session to elicit high levels of metabolic stress.

For the record, watching folks spend two hours on a treadmill drives me insanely nuts.

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1. Sled Work

 

Sometimes you just need a good kick in the ass to toughen you up. Hence, the sled.

The vast majority can agree that¬†there’s really nothing more badass than moving¬†heavy weight on the sled. But… they’re brutal, and they also make you question your sanity (in a good way).

Push it. Pull It. Drag it. Move it.

 

2. Landmine Complexes

 

Just to be clear, I think traditional barbell complexes are absolutely fine. If you can do them, do them. Generally, though, I don’t like them because a lot of people royally screw it up, particularly beginners.¬†You also have to understand that the further you go into a fatigued state, one thing is constant ‚ÄĒ¬†your form will start to break down. That is why I’m more partial to setting up with the Landmine. They’re safer. Nuff’ said.

Try this:

  • Landmine Squat x 8
  • Landmine 1-Leg RDL x 8/leg
  • Landmine Deadlift x 8

Repeat for 3-4 sets.

 

 

3. Kettlebell Combos

 

While the sled is my favorite tool to use, the kettlebell would be a close second.  This piece of equipment is one of the most versatile tools you can have at your disposal.  As such, everybody should learn how to properly use them.

Option 1:

  • Kettlebell Swing x¬†12
  • Push-Ups x¬†8
  • Kettlebell Goblet Squat x¬†8
  • Push-Ups x 6

Repeat for 3-4 sets.

Option 2:

  • Kettlebell Swings x 20
  • Front Plank x 30 secs

Repeat for 3-4 sets.

Takeaway

 

Despite what you might’ve been told, cardio doesn’t have to be relegated into just countless hours of walking on the treadmill or elliptical. These are some of the simple protocols you can use to add some spice into your training, but also speed up your progress.

Speaking of which, I’m happy to announce that I’m taking clients for my online fitness coaching. If you¬†want to get stronger,¬†build lean muscle, and decrease body fat, learn more about my coaching here.¬†Follow the link and I’ll contact you as soon as possible to see how I can help.

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