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-   -   Prowler/ Strengthsled sled training (https://board.crossfit.com/showthread.php?t=81156)

Anthony Zarka 03-23-2013 09:58 AM

Prowler/ Strengthsled sled training
 
How are you incorporating sled training into your WOD? How often are you using the sled? And how are you mixing the push type exercises versus dragging exercises?

Thanks

A.

Paul Victor French 03-23-2013 07:45 PM

Re: Prowler/ Strengthsled sled training
 
I personally am now at a gym where I have access to a prowler, so far have done the forward and dragging versions. Forward for me kills my legs and lungs a bit too, backwards is really only legs maybe because I can't move as fast.

I have been using it atleast once a week so far, mainly because I find it incredibly painful and when something hurts that bad, I must suck at it and do it again and again till it sucks a little less.

I got a feeling it'll always suck!

Pete Nadeau 03-28-2013 11:00 AM

Re: Prowler/ Strengthsled sled training
 
Since my total knee replacement and running is not advised. I do sled drags for runs that are 200 meters or less, load it heavy and don't run with them, drag them.

Robert Fabsik 03-29-2013 10:11 AM

Re: Prowler/ Strengthsled sled training
 
I use the prowler/sled in 4 basic applications.

1.) As a conditioning tool on its own. Somewhere between 6-12 drags/pushes up to 60 yards with various weights. Sometimes I'll pair it with an exercise between laps--burpees, front squats, swings.

2.) As a substitute when I do a WOD that has running/swimming and sometimes rowing and I'm training at night. My neighborhood has too many curves and is dark. Not worth getting hit by a car. So I'll use the prowler in my driveway. Usually, I choose a weight and distance that would be close to the time domain of the run used in a WOD.

3.) As a recovery tool/light cardio. More dragging or pushing the sprinting with it. Somewhere between 5-30 minutes. Often I'll do some upperbody moves with the sled (tri ext, presses, rows, ext rotations).

4.) As a finisher after a strength workout. Similar to #1, but usually on the shorter end.

Keep in mind if you add the Prowler sled to make sure you counterbalance your overall workload. So if you are doing 3 metcons a week don't add 2 prowler sesssions on top of that

Diane Shadgett 04-12-2013 07:01 PM

Re: Prowler/ Strengthsled sled training
 
[QUOTE=Anthony Zarka;1151273]How are you incorporating sled training into your WOD? How often are you using the sled? And how are you mixing the push type exercises versus dragging exercises?

Thanks

A.[/QUOTE]

I use the dog sled 2x per week. I do 6 sprints pushing it 100ft roughly. I haven't used in a WOD, but that would be cool to do. Diane


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