Issue 118
The benefits of a sled-pulling workout certainly aren't a drag. Mush mush!
The use of sleds with athletes can be traced back to the Scandinavian forestry industry. Powerlifting legend and founder of America’s famous Westside Barbell gym, Louie Simmons, once quizzed Finnish powerlifters upon their deadlifting prowess.
Many claimed their background in the logging industry dragging trees gave them a great foundation in posterior chain development (muscles-wise, that’s the spinal erectors, gluteals and hamstrings). Soon after, Simmons began incorporating sled work into the routines of his athletes and its popularity spread.
The sled is without doubt one of the most versatile pieces of equipment we have in our training arsenal at my gym, Spartan Performance. You don’t need a dedicated space to train with them, nor are they expensive. Virtually every single muscle in the body can be trained using a sled and it’s great for MMA: YouTube features MMA stars such as Dan Hardy, Georges St Pierre and Rich Franklin performing sled work.
Here are the main benefits:
- Increased joint stability.
- Decreased levels of DOMS (delayed on set muscle soreness) due to concentric- only movement.
- Enhanced level of GPP (General Physical Preparedness) giving greater conditioning and endurance.
- Reduces recovery time from heavy and/or high volume workouts.
- Versatile and easy to use.
- Develops every strength quality: maximal strength, strength endurance and speed strength.
All of the above are integral components of MMA athlete preparation.
Pro Tip
What sled is best to use?
Jack says: "I favor the flat-bottomed steel sled as opposed to the ‘dual runner’ design as it’s more adaptable – you can use it on grass, tarmac, concrete, or astroturf.
Duplex straps have proven to be the most durable."
Here are four sled drills. Notice they incorporate a challenge to the grip. This is ‘economical,’ it trains as many muscles as possible simultaneously.
1: Backward/forward sled drag with 2.5” thick handles
> TARGETED AREAS
Develops leg drive, glutes, quads, hip extensors/flexors and grip strength/endurance. Stabilization of ankles knees and hips. Develops work capacity.
> Set-Up
2.5” handles are attached to sled via duplex straps. Gripped in each hand.
> PERFORMANCE
Either on a flat surface or up a slight gradient.
> TIPS
Ensure a secure hold on the thick grip handles. Drive forcefully through feet in an alternating pattern.
2: Backward/forward sled drag with grappling grip handles
>TARGETED AREAS
Develops leg drive, glutes, quads, hip extensors/flexors and grip strength/endurance. Stabilization of ankles knees and hips. Develops work capacity.
> Set-Up
Grappling grip handles are attached to sled via duplex straps. Gripped in each hand.
> PERFORMANCE
Either on a flat surface or up a slight gradient.
> TIPS
Ensure a secure hold on the grappling grip handles. Drive forcefully through feet in an alternating pattern.
3: Backward/forward sled drag plus kettle bell/farmer's walk combo
> TARGETED AREAS
Develops leg drive, glutes, hamstrings, quads, hip extensors/flexors. Develops upper back, traps, rhomboids, stabiliszation of ankles knee and hips. Develops dynamic support grip strength.
> Set-Up
Attach to sled via a lifting belt. Pick up and carry two kettlebells throughout the movement.
> PERFORMANCE
Either on a flat surface or up a slight gradient.
> TIPS
Grip the kettlebells as hard as possible whilst driving against the resistance of the sled.
4: Forward sled drag plus log zercher carry
> TARGETED AREAS
Develops leg drive, glutes, hamstrings, quads, hip extensors/flexors. Develops upper back, traps, rhomboids, stabilization of ankles, knee, hip, shoulder and wrist. Develops core stabilization.
> Set-Up
Attach to a sled via a weight belt. Position the log (90lb log in picture) in the Zercher position, whilst statically contracting and pulling the log into the chest. Engage a forward movement.
> PERFORMANCE
Either on a flat surface or up a slight gradient.
> TIPS
Flex your lats and brace torso musculature hard whilst driving forward.
Pro Tip
In terms of conditioning and endurance, the following four energy systems can be developed using the sled:
- Anaerobic alactic power
- Helps for high speed, high- resistance movements like a powerful takedown. Usually associated with ‘the first ten seconds’ of activity.
- Anaerobic alactic capacity
- Enhances a fighter’s ability to perform those high-speed, high-resistance movements repeatedly
- Anaerobic lactic power
- Sustained activity, like striking into a successful takedown then powerful groundwork. Usually associated with ‘after ten seconds but under a minute of activity
- Anaerobic lactic capacity
- Enhances a fighter’s ability to perform powerfully throughout the full five-minute rounds
- Combat sports and especially MMA draw heavily on both the anaerobic alactic and anaerobic lactic systems
