On a bright and early morning in Minneapolis this week, my dear friend Ham Sandwich (practically her real name) asked me if I’d like to join her for a weighted sled workout at the University of Minnesota.
For no better reason than I had already been awake for hours due to jet lag, I somewhat cheerfully agreed. After all, I’ve had a soft spot in my heart for brave wolf-pooch White Fang and his Iditarod race since fifth grade when the reading teacher (my mom) read the book aloud to us and cried. (The fact was, she cried every single year — it was part of the the lore of Mrs. Sinkler’s classroom.) I mean, the dog’s heart did burst in the end, but how bad could the training be? Errr … right?
A short while later, Ham and I descended upon the hockey arena, where we met up with our former Valkyries’ rugby teammate Sara Wiley, associate director of strength and conditioning at the U and 2008 NSCA collegiate strength and conditioning professional of the year.
Here, Wiley explains how sled training benefits athletes and the general fitness population alike.
AFTER A DYNAMIC WARM-UP consisting of loose skips (2X20), backwards
running (2X20), power skips (2X20), knee hugs (1X20), Spiderman lunges
(1X20) and Cook hip lifts (1X8ea), Wiley presented us with our workout.
PART 1: PUSH-N-PULLS
Work in a 1:1 work ratio with your partner (i.e., your rest time is her work time and vice versa — no additional breaks). Please note that weights should be adjusted according to your fitness level and ability. Rules of thumb are that it should be difficult, but not so difficult you can’t maintain good form.
PULL – 1/2 arena (approx 100 yds) – 105 lbs.
PUSH – 1/2 arena – 70 lbs.
PULL – 1/2 arena – 105 lbs.
PUSH – 1/2 arena – 70 lbs.
Here, Kristin Zdanczewicz (the aforementioned Ham Sandwich) demonstrates how to do a weighted sled pull; note that Wiley is giving form tips in the background, such as keep your chest up, ankles dorsiflexed, knees driving and core tight.
And here, Zdanczewicz demonstrates a weighted sled push; note again that Wiley is giving form tips in the background, such as keeping your arms locked out (if possible), core tight, and your momentum going forward rather than grinding downward. (My sincere apologies for the pervy-sounding breathing on this one — I would have liked to have waited a bit longer after finishing my 1/2-lap pull before taping again, but I couldn’t! We were working 1:1!)
PART 2: PUSH STRIP SET
Do this all-push series consecutively with no rest in between lengths. Distance = a 50- to 60-yd straightaway; cover ground as quickly as possible. Collapse in a puddle afterward. I mean stretch afterward.
First length: 105 lbs. (then strip one 35-lb. plate)
Second length: 70 lbs. (then strip another 35-lb. plate)
Third length: 35 lbs. (then strip the remaining 35-lb. plate)
Fourth length: weight of sled only; go for speed
Pseudo-demonstration/explanation in the video below.
IF YOU’RE INTERESTED in going in with some friends to purchase one of these bad boys for yourself, Wiley mentioned Gilman and Elite FTS as reputable companies to purchase from (the latter being less expensive, though still a couple hundred bucks).
Got any sled-training experiences to share?
