Sled training is often seen as something only footballers and powerlifters do, but the sled training benefits extend to almost everyone who walks through the gym door. Whether your goal is strength, fat loss, better conditioning or a safer way to train hard, the functional sled at Hammers Gym in Nunawading deserves a place in your routine. Here is why, plus a workout to get you started.
The key sled training benefits
Power, strength and size in one tool
A sled push or pull has your muscles contracting hard for an extended period, often 30 seconds or more. With a heavy load, that near-maximal force production drives real strength and size adaptations. Change the duration and you change the outcome: sprints of 5 to 15 seconds train anaerobic power, efforts of 30 to 60 seconds build strength and muscle, and longer 60 to 90 second pushes develop muscular endurance and hypertrophy.
A full-body workout
Legs, glutes, core, back, shoulders and arms are all involved every time you drive the sled forward, regardless of speed or load. You can adjust your grip and position to emphasise certain muscle groups, but the systemic demand on both your aerobic and anaerobic systems is felt everywhere.
Effective fat loss
Because sled work suits interval-style training, it is an excellent fat-loss tool. Short, intense efforts with rest in between raise your metabolic rate during the session and keep it elevated afterwards, so you continue burning energy well after you have finished. For many people this is more time-efficient than long, steady cardio.
Acceleration and speed for athletes
Acceleration is a critical element in almost every sport. Pushing or pulling against controlled resistance is a form of sprint conditioning that improves speed and power, and every rep demands full effort.
Low injury risk and useful in rehab
Despite how hard it feels, sled training carries very little injury risk. The movement is almost entirely concentric (no lowering phase), which means you can work your muscles hard without the soreness and joint stress that come with heavy eccentric loading. That is why sleds are often used in injury prevention and rehabilitation as a safer, more controlled alternative to sprinting. As with any new exercise, check with your health professional if you are returning from injury.
HIIT pyramid sled workout
Stuck for ideas? Try this quick, effective high-intensity interval workout next time you are in. Fair warning: high intensity means high intensity.
Warm up first. Spend 3 to 5 minutes on the rower, bike, elliptical or treadmill at a low to moderate pace before you start.
- Start behind the sled on the end with the two low parallel handles. This low position is harder than the upright push, so you want fresh legs for it.
- Push the sled with as much force as you can to the far end of the sled track.
- Push it back using the upright handles on the other side.
- Immediately load a weight plate. Beginners should start with 5 kg to get a feel for the intensity. Push there and back again, then add another 5 kg.
- Keep going until you have four or five plates stacked on the sled. After your final loaded push, rest 1 to 2 minutes.
- Now reverse the process: remove a plate after each there-and-back push, so the weight goes up and then down like a pyramid.
- When the sled is empty again, you are done.
The whole workout takes 15 to 20 minutes and hits strength, conditioning and fat loss in one hit. If you are new to sled work, do it once a week to start and build from there.
Try the sled at Hammers Gym
The functional sled and track are part of the Hammers Gym floor, and as a 24/7 gym you can use them whenever suits your schedule. If you would like help with technique or a program that puts the sled training benefits to work for your goals, our personal trainers are on hand, and sled work features in several of our group fitness classes.
Hammers Gym is in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster, and has been training locals since 1995. Start with a free trial, browse our memberships, or get in touch with any questions.