Sled Training
Pushing and pulling weighted sleds for conditioning, strength, and rehab with minimal muscle soreness due to concentric-only loading
Bottom Line
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:
- 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)
Supporting Studies
6 peer-reviewed studies
View all studies & compare research →Practical Protocol
Sled Push (Prowler):
- Load sled with appropriate weight
- Grip handles at hip or shoulder height
- Drive through legs, keeping torso at 45-degree angle
- Push for distance (20-40m) or time (30-60 sec)
- Rest and repeat
Sled Pull (backward drag):
- Attach straps/handles to sled
- Face the sled, walk backward
- Stay low, drive through heels
- Emphasizes quads and VMO
Sled Row/Pull (facing away):
- Attach straps to sled
- Face away from sled
- Pull hand-over-hand or drag while walking forward
- Works upper back and grip
Loading guidelines:
| Goal | Load | Distance/Time |
|---|---|---|
| Speed/Power | Light (25-35% BW) | 10-20m sprints |
| Strength | Heavy (75-100%+ BW) | 20-40m |
| Conditioning | Moderate (40-60% BW) | 40-100m or timed intervals |
| Recovery | Light (15-25% BW) | Easy continuous work |
Sample conditioning workout:
- 10 x 40m sled push @ moderate weight
- Rest 60-90 seconds between sets
- Total time: 15-20 minutes
Frequency:
- Can train daily due to minimal soreness
- 2-4x/week for most goals
- Light recovery sessions between hard days
Common mistakes:
- Going too heavy too soon (start light)
- Poor body position (stay at 45 degrees)
- Not varying loads/distances
- Ignoring backward drags (great for knee health)
Risks & Side Effects
Known risks:
- Low risk overall (one of safest training tools)
- Potential for cardiovascular stress at high intensities
- Grip fatigue with pulling variations
- Surface matters (avoid slippery floors)
Contraindications:
- Acute cardiovascular conditions (high heart rate demand)
- Injuries that preclude pushing/pulling movements
- Severe balance issues
Precautions:
- Start with light loads to learn technique
- Ensure adequate traction on training surface
- Stay hydrated (high sweat rates common)
- Monitor heart rate if cardiovascular concerns
Risk level: Very low. One of the safest conditioning tools available.
Who It's For
Ideal for:
- Athletes needing conditioning without muscle damage
- Anyone wanting high-frequency lower body training
- People in-season who can't afford soreness
- Knee rehab (backward drags are excellent)
- Those who hate traditional cardio
- Strongman/CrossFit competitors
Especially helpful for:
- Sprint athletes (acceleration development)
- Team sport athletes (work capacity)
- Powerlifters (GPP without interfering with lifting)
- Anyone recovering from lower body injuries
May not be ideal for:
- Those without access to sled/space
- People who prefer machine-based cardio
- Severe cardiovascular limitations
How to Track Results
What to measure:
- Load used for given distance
- Time to complete set distance
- Heart rate response and recovery
- Total volume (load x distance)
Progress markers:
- Same load feels easier
- Can use heavier loads for same distance
- Faster recovery between sets
- Better performance in sport/other training
Timeline:
- Week 1-2: Learning technique, building tolerance
- Week 3-4: Increasing loads and volume
- Week 5+: Performance improvements noticeable
Signs it's working:
- Improved conditioning in other activities
- Better sprint acceleration
- Enhanced leg strength endurance
- Minimal soreness despite high volume
Top Products
Sleds:
- Rogue Dog Sled - $300-500, bulletproof quality
- Rogue Echo Dog Sled - $200-250, budget Rogue option
- Titan Fitness Sled - $150-250, good value
- CAP Barbell Sled - $100-150, entry level
Prowler-style (high/low handles):
- Rogue Butcher Prowler - $400-600, classic design
- Titan Prowler Sled - $200-300, solid alternative
Accessories:
- Sled straps/harness - $20-50, for pulling variations
- Sled drag attachment - $30-50
DIY options:
- Tire + rope (free-$20)
- Weight plate + towel on smooth floor
What to look for:
- Skis that work on your surface (turf, concrete, asphalt)
- Weight capacity for your needs
- Low and high handle options
Cost Breakdown
Budget ($0-50):
- DIY tire drag setup
- Gym membership with sled access
Entry level ($100-200):
- Basic flat sled
- Works for most applications
Mid-range ($200-400):
- Quality prowler with handles
- Titan or similar brands
Premium ($400-600+):
- Rogue Prowler/Dog Sled
- Built to last decades
Cost-per-benefit assessment:
If your gym has a sled, use it - it's free. For home gym, $200-300 gets a quality sled that lasts forever. One of the best ROI pieces of equipment.
Recommended Reading
Podcasts
Sled Training Benefits
Jeremy Scott breaks down the wide-ranging benefits of sled training and why he considers it one...
TFT116: Sled Training For Hikers
A focused breakdown of how hikers can use the training sled to develop five specific aspects of...
#409 Cam Josse On His Transition from the Private Sector to Collegiate Coaching, Sled/Hill Training & More!
Joe DeFranco catches up with former coach Cam Josse, now an assistant strength and conditioning...
Episode 119: Bret Contreras, PhD - More Than Just "The Glute Guy"
Joe DeFranco and Bret Contreras, PhD, discuss glute training, heavy sled training research,...
Discussed in Podcasts
24 curated moments from top health podcasts. Click any timestamp to play.
Why sled training is mostly concentric and recovery-friendly
Jeremy explains that sled work is mostly concentric with minimal eccentric action, which means less soreness and faster recovery, allowing you to train other activities throughout the week without being crippled.
"One of the biggest bonuses of using a sled is it's mostly concentric with minimal eccentric action. So the lowering part of lifting, if you will. And the eccentric part of the exercise creates the most soreness and fatigue for most people. And if you take that away, you're less likely to get."
Backward sled drags for knee health
Jeremy discusses how backward sled drags target the vastus medialis oblique muscle to stabilize the knee joint, drawing parallels to the knees-over-toes approach for keeping knees healthy and warm.
"The backward drag targets the vastus medialis, the oblique muscle of the knee, if you will, which helps stabilize the joint, I believe, is the science that they use behind it."
Sleds as a low-risk full-body workout tool
Jeremy explains how sleds can challenge both upper and lower body including legs, calves, abs, core, chest, shoulders, glutes, and hip flexors, especially when combined with TRX attachments and rope pulls.
"When you do it correctly, sleds can challenge the upper body and the lower body. We're talking about legs, your calves, obviously, your abs, your core, your chest, your tries, shoulders, glutes, hip flexors as well."
Sled training protocols — pyramid plate loading
Jeremy shares his favorite endurance protocol: pyramid plate loading where you go from unloaded to four plates and back down, plus timed 5-10 minute continuous pushes for brainless endurance work.
"I'll do a kind of plate loading variation where I go sled unloaded, then one plate, two plates, three plates, four plates, and then pyramid back up and down. So essentially, you're doing eight rounds."
The sled is in both the performance and corrective exercise categories
Sal explains why the sled is uniquely rare: it simultaneously sits in the top performance exercise category (muscle building, strength, fat burning) and the top corrective/safe exercise category. No other tool does both.
"A sled, the rate of injury and how it moves the joints is so much friendlier than any other lower body exercise that would be in the same category of muscle building, strength building, and fat burning."
Why the sled is the ideal over-40 training tool
The hosts explain that the sled translates to functional daily activities and should be cycled in annually for anyone over 40, serving as both a performance program and a joint-friendly tune-up.
"We can incorporate things like the sled to accomplish that very effectively."
Sled training parameters for building strength
Detailed strength protocol for hikers using the sled: load heavy, try to move fast (intent matters even if speed is slow), work for 10-30 seconds per set, rest 2-3 minutes, repeat 4-6 times.
"One of the best things about a sled is you can load up quite a bit of load and you can get it really, really heavy, but you can learn it in about five minutes how to do it properly and it has an incredibly low risk of injury."
Using the sled for muscular endurance training
How to find the sweet spot for muscular endurance work: moderate weight where legs burn every step but you're not gasping for air, done for 15-60 minute continuous sessions or 4-minute intervals.
"You want to find the sweet spot in the sled where you can work at a pace and work at a resistance where your legs are burning pretty quickly. So you feel that burn through the legs every single step you take."
Sled as a recovery tool with minimal eccentric load
The sled's minimal eccentric loading makes it ideal for recovery sessions — you get blood flowing and flush waste products without creating additional muscle damage.
"These eccentric muscle contractions are where the majority of muscle damage occurs. And that's how we get stronger. We work out and we strain the muscles. There's little micro tears in the muscles. The muscles like, oh my gosh, I need to get stronger. It repairs and improves. But in our recovery sessions, we don't really want a huge amount of muscle damage."
Pushing the sled every day as a squat replacement
Adam shares his experiment of pushing the sled every single day instead of squats and deadlifts. His calves started growing without direct training, and he traces it to the sled's full-leg engagement including feet and calves.
"Try this for big, muscular, strong legs. Push the sled every single day oh i was just every day i was just gonna jump on the bandwagon with that i saw doug doing it yesterday and uh he said he felt great and i know that's been like you've like completely dropped squats and deads right now or what did you what did did you replace it with?"
Why the sled's lack of eccentric loading is actually a strength
The hosts explain how the sled's concentric-only nature — traditionally seen as a weakness for muscle building — is actually a strength because it allows daily training with zero joint pain and sends a more frequent muscle-building signal.
"One of the quote-unquote weaknesses of driving the sled is actually one of its strengths. Because it eliminates the eccentric motion, right?"
The sled will be the last leg exercise you ever do
Adam argues you can push the sled dramatically more often than squatting — potentially twice a day — and predicts it will be the last leg exercise he does as he ages because it feels safe on the body even at high intensity.
"I guarantee you it'll be the last leg exercise I do as I get older. As I get older, I bet you that'll be the thing that I do a vast majority of just because it feels so easy and safe on the body, even at high intensities."
Who to Follow
Coaches who program sleds:
- Dan John - Legendary strength coach, sled advocate
- Jim Wendler - 5/3/1 creator, uses prowler extensively
- Joe DeFranco - Trains pro athletes with sled work
- Louie Simmons - Westside Barbell GPP protocols
Popularized by:
- CrossFit community
- Strongman competitors
- NFL/sports performance coaches
Synergies & Conflicts
Pairs well with:
- Zone 2 cardio - Sled at light loads is excellent Zone 2
- HIIT - Heavy sled intervals for HIIT
- Rucking - Both low-impact conditioning options
- Sprint interval training - Resisted sprints improve speed
Programming ideas:
- Leg day finisher: 5 x 40m after squats
- Conditioning day: 10-15 sets at moderate load
- Active recovery: Light sled between heavy training days
- GPP block: Daily light-moderate sled work for 2-4 weeks
Stacks well with:
- Lower body strength training (minimal interference)
- Sprint work (develops acceleration)
- Any sport requiring leg endurance
The "Prowler Flu":
First heavy session may cause nausea and extreme fatigue. This passes quickly as conditioning improves. Start lighter than you think.
What People Say
Reddit communities:
Common positive reports:
Common complaints: