Aaron HoyComment

5 Benefits of the Sled Training

Sled training is a versatile training option for recovery, injury prevention, strength, muscle hypertrophy, and metabolic conditioning.


1. Easy to Learn

This is about as basic as things can get. If someone can walk or crawl, they can do sled work. The ability to set this up for youth athletes, elderly, and everywhere in between makes it a very valuable training option for all goals and ability levels. You can simply have the individual grab the handles, set their feet and push or grab the straps and pull the weight, or harness them up and have them start moving.


2. Total Body Conditioning Workout

The legs, glutes, core, back, shoulders, and arms are all thrust into action when completing sled pushes or sled pulls, regardless of speed being used or load. You may manipulate certain variables and change variations to better highlight certain muscle groups, however the systemic stress placed upon the anaerobic and aerobic systems is felt throughout the entire system.


3. Increased Power, Strength, and Size

Sled training when done for at least 30 seconds has constant muscle contraction. When contracting and producing force, sometimes near maximal levels if the sled is heavy, can create significant strength and size adaptations. Durations of 60-90 seconds can work muscular endurance and hypertrophy, 30-60 seconds producing strength and hypertrophy, with sprint’s of 5-15 seconds working the anaerobic power systems.


4. Perfect for Recovery

Sled training is primarily concentric muscle actions which means it is less likely to cause muscle damage resulting in muscle soreness. Sleds can be used for days off for “Active Recovery Days” or also after a hard leg workout to get the blood flowing.  The key for sled for recovery is not to go too heavy or to crazy, remember it’s for recovery not killing yourself


5. Low Risk of Injury

The simplicity and self regulating nature of this exercise makes these  straightforward and low risk movements for all fitness levels. By self limiting, it means that when you reach a certain weight you either get it or you don’t. Sled training is simple, it requires no spotting. If you can’t move it simply lower the weight. Self limiting exercises are great because the risk of injury is very very low.