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NIFS Healthy Living Blog

Tough Sledding: Strength, Explosiveness and Metabolic Training

Football season has arrived again! College and professional training camps have wrapped up and each player is hoping that they pushed themselves hard enough in the offseason and that the diligent work will pay off when they take the field. From the early-morning training sessions to late-night practices, the opportunities are endless to improve their skill set to perform at the highest level on Saturday and Sunday afternoons.

Football players train in a variety of styles and programs that yield different results throughout their calendar years. They aim to become bigger, stronger, and faster in order to gain an advantage on their opponents during the season’s games. Barbells, kettlebells, dumbbells, bands and medballs, among many other tools, are used during this process.

The Weighted SledAlex-Sled

One of my favorite tools as a former football player turned strength coach is the weighted sled. The sled is a great item that allows anyone to get a beneficial workout, regardless of their training goal. It utilizes nearly every muscle in your body and can be as challenging as any exercise you can do in the gym. You do not have to be a football player to train like one.

Sled Workouts

Let’s go over a few ways you can implement the sled into your workout to maximize the time you spend at NIFS. Below I have listed three options for sled workouts depending on what your training goal might be, broken down into three categories: strength, explosiveness and metabolic. Below the goal you will find sets, reps, a (very) rough idea of weight and distance. Enjoy!

  1. 5–6 sets of one 10-yard repetition (2 minutes rest between sets)
  2. High weight being pushed very short distances ( < 15 yards)
  3. This is not a fast sled push
  1. 6–8 sets of one 15-yard repetition (1–2 minutes rest between sets)
  2. Moderate amount of weight for short distances
  3. As fast as possible on each repetition
  1. 2–3 Rounds of:

          a. 1 repetition of “Sled Suicide” (10 yards, 15 yards, 20 yards)
          b. Squat Jumps x20
          c. Push-Ups x10
          d. Bodyweight Lunges x10/Leg
          e. Mountain Climbers x30 (15/side)
          f.  30 seconds to 1 minute rest between sets

      2. Light weight for longer distances

      3. Constant movement throughout the whole circuit

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

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Topics: fitness center workouts metabolism strength