Sled Training
Episodes covering sled training — protocols, research, and expert discussions.
Pushing and pulling weighted sleds for conditioning, strength, and rehab with minimal muscle soreness due to concentric-only loading
Sled training is one of the most versatile and joint-friendly conditioning tools available. The concentric-only nature means minimal muscle damage and soreness, allowing high frequency training. It builds leg strength, cardiovascular conditioning, and mental toughness simultaneously.
Excellent for conditioning without the soreness tax. Can train daily if needed. Great for athletes, rehab, and anyone wanting high-frequency lower body work.
Science & Mechanisms
Mechanisms:
- Concentric-only movement: No eccentric (lowering) phase means minimal muscle damage
- Horizontal force production: Develops acceleration mechanics
- Cardiovascular demand: Heart rate spikes quickly under load
- Hip extension emphasis: Targets glutes and posterior chain
- Low spinal loading: Minimal axial compression compared to squats
Key studies:
- Winwood et al. (2011): Sled training effective for developing strength and power
- Lockie et al. (2016): Resisted sled sprints improved acceleration performance
- Seitz et al. (2014): Meta-analysis showed sled training improves sprint times
Why minimal soreness:
- Muscle damage primarily occurs during eccentric contractions
- Sled push/pull is purely concentric (no lowering phase)
- Can train same muscles daily without accumulated fatigue
- Ideal for high-frequency training blocks
Effect sizes:
- Sprint acceleration: Small to moderate improvement
- Conditioning: Large effect on work capacity
- Strength transfer: Moderate (sport-specific)
Episodes
Jeremy Scott breaks down the wide-ranging benefits of sled training and why he considers it one of the most versatile and underrated pieces of gym equipment. He covers how sleds...
A focused breakdown of how hikers can use the training sled to develop five specific aspects of hiking fitness: strength, muscular endurance, aerobic conditioning, anaerobic con...
Joe DeFranco catches up with former coach Cam Josse, now an assistant strength and conditioning coach at Auburn University, about his transition from the private sector to colle...
Joe DeFranco and Bret Contreras, PhD, discuss glute training, heavy sled training research, vertical jump training, and the tension between practical coaching experience and aca...
The Mind Pump hosts discuss how to adapt training, diet, and lifestyle for people over 40, with a focus on exercise selection that delivers results without increased joint risk....
Joe DeFranco delivers a comprehensive solo episode providing sled and prowler training guidelines for five major goals: strength, hypertrophy, speed, fat loss/conditioning, and ...
The Mind Pump hosts have an in-depth discussion about pushing the sled every single day as a primary leg training tool. Adam shares his experience replacing squats and deadlifts...