Introduction
The sled is one of the most versatile tools that first responders and tactical populations can add to their training. Sleds not only offer a convenient way to train speed/power, but it can also be used for strength and work capacity development. Sleds can be cheaply built from old tires/wood, wheel barrows, or really anything you can drag or push. Police officers...you drive around in your personal sled everyday...your patrol car. Just have somebody in the drivers seat so they can brake for you and keep things safe between reps. Below are some of the benefits I want to highlight.
No Eccentric
Muscle contractions are classified as concentric, eccentric, and isometric. Concentric contractions shorten a muscle, eccentric lengthens a muscle, and isometric contractions involve force but no movement (like pushing against a concrete wall).
Key takeaway: Eccentric contractions create the most muscle soreness.
Think of a day you did heavy RDLs, an exercise that requires one to hinge back and load the hamstrings as they lengthen. If you had solid technique, there is a high likelihood the next day (or the next few days) your hamstrings will be sore. This isn’t inherently a bad thing, however if you’re trying to train again the next day, or if you’re heading out on your shift, you probably would like to avoid being excessively sore so you can perform.
A massive benefits of the sled is there are very few eccentric contractions. This allows you to complete higher volumes of work without it leading to a ton of extra soreness. This makes it a great tool to work in on “off” days to enhance recovery through more blood flow, and if you’re wearing a heart rate monitor you can even get yourself up to whatever zone you would like to train and maintain that for your session.
Training Around Injuries/Older Trainees
One of the benefits of using a sled is you can load this up like any implement and train strength. Super heavy sled pushes are awesome for building total body strength. This is a powerful tool for our gray beard heroes with some city miles on them, and it can also be a way for people to train around some wear and tear when they need to. As someone who is 40 with a total hip replacement, the sled has become one of the most important tools for me to use.
Versatility
The sled isn’t just for pushing and pulling with lower body focus. You can push it like you’re pressing it or row it. You can almost “throw” the sled with these movements as well. Please, don’t actually pick up and throw the sled. What I mean is if you wanted to do a rowing type motion you can explosively pull the sled and let it slide towards you without having to worry about the lowering (eccentric) portion of a traditional row. There is also no rebound or catch of any kind. With a longer rope or chain its pretty safe and could be comparable to a medball throw.
You can also sprint with a sled for short distances for alactic intervals. You can push the sled for longer distance as fast as you can for lactic or threshold type intervals. You can push/pull the sled for longer distances while maintaining your heart rate in a 120-150bpm to train aerobic capacity while under load.
You can march with a sled, you can walk with a sled, you can push the sled with a crossover step, you can attach a sled with a belt and bear crawl, you can pull a sled with a rope, you can pull it with handles, you can pull while wearing a chest harness, you can push it with handles, you can...I blacked out.
What I am getting at is depending on loading, heart rate ranges, volume (which can be time/trips/etc) you can do almost anything with this item. Another benefit worth mentioning, is that it is very hard to hurt yourself while pushing or pulling a sled. Unless you hit yourself with it. Not medical advice, I am not a doctor, just an observation.
Closing
Your imagination is your only limiting factor with this implement. I love to use it in our Human Performance Program but I know not everyone has one. If your department has a gym (I hope it does) this is a tool you need to have in there. If they won’t buy you one build one. If you won’t build one drag something...your buddy, whatever. It is too valuable of a fitness tool not use and it can be added into your program almost anywhere. If you need help with how, please reach out.
