Meant to be real good for recovery tho ?
Hmm, not so sure on that one Will. IME sprints are pretty demanding, certainly wouldn't be cranking them out if I was sore or feeling overtrained, more likely to go for a swim or a long walk.
Meant to be real good for recovery tho ?
i guess in the long run increased conditioning and work capacity may lead to better recovery.
What i think you are referring to is sled dragging, ive read on the ironaddicts site is working up to 20 minutes of 1 minute dragging / 1 minute walking for recovery. At no point is running used.
i guess in the long run increased conditioning and work capacity may lead to better recovery.
What i think you are referring to is sled dragging, ive read on the ironaddicts site is working up to 20 minutes of 1 minute dragging / 1 minute walking for recovery. At no point is running used.
This.
Meant to be real good for recovery tho ?
sprints, no.
dragging like you did the other day, yes.
General Physical Preparedness/ Warm up
Before you begin any training program, your body must be prepared to handle the stress. This is where general physical preparedness (GPP) comes into play.
The easiest way to sum up GPP is with the phrase, “Get in shape to train. Don’t train to get into shape.” Your conditioning level must be at such a level that you are getting the most from your workouts. If it takes you two hours to get through a workout, you are either doing too many exercises or you are simply out of shape. If your conditioning level is inhibiting your ability to handle big weights in the gym or keeping you from completing your workouts, then you must increase your GPP.
So how does one go about increasing GPP? One way is to perform a warm up that consists of exercises that not only get your body ready for the training
session but work on your weak points. The warm up does not count as part of your training session and should not be included in your training time.
One of the best ways to start your warm up is by dragging a weighted sled. Sled dragging is an excellent way to build your hips, hamstrings, glutes, and quads. For a warm up, the dragging does not need to be heavy. Remember, you are performing a warm up, not a workout. The weight on the sled is dependent on the individual and his strength present conditioning levels. The three best ways to drag a sled for a warm up are walking forward, walking backward, and doing a variety of face pulls and rows. The latter movements will work your upper back and lats—two areas that are generally considered weak points in most athletes. Start with six trips of around 200 feet. Take 30 seconds rest between trips.
Forward sled dragging is a great way to increase your GPP as well as strengthen your hamstrings and glutes.
After the sled dragging, glute ham raises, some kind of abdominal work, and an exercise for the lower back are usually performed. You can also perform some kind of lat exercise or push-ups. Start with one set of each, taking approximately 45–60 seconds rest between sets. Perform about 8–15 repetitions. Once you are able to perform this with minimal rest, add in one set for each exercise. You
should be able to perform three sets of each exercise with about 30 seconds rest in between exercises. You can perform these in a circuit.
Dragging a sled
How: There are about a million different ways to pull the sled for conditioning. I’m going to clear up a few things first for everyone. If the sled is used for conditioning—and conditioning only—then the weight has to be light enough so it does NOT take away from your strength training. The biggest mistake people make when using the sled is to combine strength training and conditioning.
So, how do you know if it’s light enough or heavy enough? It’s simple. If you find yourself getting weaker in the weight room (and this doesn’t mean in just one workout), or if you’re getting sore after your conditioning, then you’re probably going too heavy. I recommend starting very light and working up slowly from there. You’ll know when it’s too heavy. Try starting with a 45 lb plate on the sled.
For conditioning purposes, I recommend doing this for time instead of distance. Since we all have different spaces in which to drag (some may have an open field while others may have a parking lot), I suggest that you start with a light weight and attempt 10–15 minutes of dragging. I have worked up to 20 minutes with 135 lbs. This was done with no stopping and at a very brisk pace. For some variety, I also recommend pulling forwards and backwards.
I recommend dragging the sled 3–5 times per week.
Positives: Because of the added resistance, sled dragging is a little harder than walking. Plus, it is easy on the low back and knees.
Negatives: There are two negatives with sled dragging. First, it’s a seasonal activity. If you live in a climate that has snow and ice, it’s obviously not a great thing. Second, the sled is still weight training, and some people need a break from the weight room. These people do NOT need to see a weight between workouts.
i'll post this in the westside thread too, as its related.
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