|12-17-2011, 04:08 PM||#1|
Just a post for information really, as I've been looking round for these and figured I may as well drop them all here for everyone's benefit. Hope it helps someone. Please add in any alternatives/ideas/comments as you see fit.
Some of these are from posts I've seen on T-Nation, elitefts, Wannabebig, RossTraining and probably more.
Suitable alternatives if you don't have access to a prowler or sled, for whatever reason:
1. Walk/run forwards on a treadmill, pushing against console. (The treadmill needs to be turned OFF for this to work).
2. Walk/run backwards on a treadmill (turned off), holding onto siderails.
3. Do 1 and 2 but hook a resistance band around something behind the treadmill and attach to yourself.
4. Get into bear crawl position with hands on the floor and feet on the end of the treadmill (turned off), start walking/running.
5. Put some plates on a bench, push.
6. Wrap a rope/straps around the legs of the bench, pull.
7. Perform thrusters (DB, BB, KB, sandbag, etc etc).
8. Walking lunges with DB, BB, etc, pushing weight up as you come up out of the lunge.
9. Walking lunges with the weight permanently locked out overhead (isometric push with unilateral leg drive makes this a great sub).
10. Push a car (make sure someone's driving!).
11. Tie a rope onto a car, pull.
12. Do 9 and 10 up an incline.
13. Do 9, 10 or 11 with a truck, fire engine, aeroplane etc
14. Tie blast straps onto a tire/wooden pallet/heavy bag (or any other item that you can load with weight and drag), push the straps out in front of you (think 'bench press') and drag the tire/etc.
15. Turn around and pull the tire.
16. Increase resistance by loading weight onto the tire or increasing the distance between you and the tire.
Push/pull for time or distance, try various weights, perform tabatas, just have fun!
I also highly recommend performing some of these on the beach
"There are no shortcuts. The fact that a shortcut is important to you means that you are a pu**y." - Rip
Last edited by Graeme Moore : 12-17-2011 at 04:12 PM.
|12-20-2011, 10:17 AM||#2|
Re: Prowler/sled substitutions
If you have access to a smooth surface (for example, a basketball court) you can set a plate on top of a towel and push it. This becomes absolutely brutal, especially when you start sweating on the floor and the towel starts getting caught in the sweat.
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