Workout: Three rounds for time of:
25 Wall Ball Shots (20, 14)
Average Power = Force x Distance / Time
Meghan Callaway is a prominent personal trainer in Western Canada with over 12 years of training experience. She’s written a great article on how to train with a prowler sled.
The Prowler sled is an extremely versatile piece of equipment that offers many benefits, produces incredible results in a very little amount of time, and gives you a huge bang for your buck. It can be used to help you develop strength or power (depending on how you use it) while helping to improve your overall conditioning.
The Prowler sled is incredibly beneficial as it mimics the lower body mechanics of running, but with significantly less wear and tear on the body. In fact, a lot of people who might not otherwise be able to run can obtain similar, if not better results (than running) by using the Prowler sled.
When it comes to progressing on the Prowler sled, it is relatively straightforward. You can add more weight, go at a faster speed, cover a greater distance, or go for a greater length of time. What you do will depend on your fitness level and goals. The possibilities are endless. There aren’t many other pieces of equipment or exercises that give you that many options for usage, and without taking a massive toll on the body.
Unlike most other pieces of equipment, the Prowler sled is very specific in nature to running, and has a massive carryover effect. Unlike running, you cannot cheat with your form. In order to get the sled to move, you need to perform the exercise with impeccable technique, yet it is relatively simple to do. As a result, you will establish proper motor patterns, and will strengthen the muscles that are critical for running. This includes the muscles in the feet and lower legs, quads, hamstrings, glutes and core. The Prowler sled will dramatically improve your ability to accelerate in all directions, which will improve your quickness and acceleration.
Basic Power Workout
Load approximately 70-80% of your maximum weight to the sled. Perform a sprint-push that equals one full length of the turf. Your goal is to push this weight as explosively as possible. Rest for 3-5 minutes between rounds. This longer rest interval will allow for proper recovery of your energy-stores, which is imperative if you are training for power. Perform 6-10 rounds. Do a few warmup sets at a lighter weight.
Load 30-40% of your maximum load to the sled and perform a sprint-push that equals one full length of the turf. Rest for 30-90 seconds. The point of this exercise is to go all out. Now add 50% of your maximum load to the sled and perform the same sprint. Continue to follow this pattern until you have added 100% of your max weight to the sled. Once you hit your max weight, begin to decrease your weight until you are back to the 40% mark. The pyramid should resemble the following: 40%, 50%, 60%, 70%, 80%, 90%, 100%, 90%, 80%, 70%, 60%, 50%, 40%
For more prowler-sled workouts, as well as ‘how’ to use a prowler-sled, click here.