INNOVATIVE SLED DRAGGING VARIATION

by Jim Smith, CSCS

Today we are going to talk about sled dragging and a very unique variation I came up with.  Most  anaerobic alactic / anaerobic lactic sports (especially combat athletics) require not only specific metabolic adaptations but a general conditioning foundation (GPP).  It is this foundation that allows more specific, higher level conditioning to be implemented and developed.

Sled dragging is an excellent tool to help develop this general conditioning baseline.

Different types of sled dragging:

• forward dragging
• backward dragging
• lateral dragging
• rotational dragging

You can also attach different attachments to the sled to drag it to make it more difficult

• tow ropes
• thick ropes
• thick “V” handle
• and now a car tire!

The Setup

Hook the tow rope through the car tire and anchor it back onto the sled.  Grab over the circumference of the tire and perform a tight chest crush.  Now walk backwards.  We also did a variation where we perform a strong rotation to move the sled.

Standard Setup

Holding Lacrosse Balls

In the video I show another variation of holding lacrosse balls.  This makes the chest crush even harder.

If you’ve picked up the latest edition of Men’s Fitness, there is a big 4 week AMD workout in it.  You know from all of my posts here on Diesel and if you’ve purchased this innovative muscle building system, that I’m big on full range of motion movements, a thorough warm-up, activation exercises, SMR and everything else that helps you stay healthy and move better.

It is so important as you get older and it is so important for coaches and personal trainers who are responsible for helping athletes and fitness enthusiasts.

READ THIS NOW (more…)

Hips Don’t Lie?

Why is improving your hip mobility important?

Well, the most important reason is that you can get your own music video.  You’ll be shaking your mobile hips in waist deep water with a macrame bikini on.  Shakira made a career out of it.

There are a few other reasons that might be important to you as a lifter, or you as a coach responsible for athletes.

Importance of Hip Mobility (more…)

I was walking by this lady’s cubicle the other day and I saw a sign that read:

Think Thin

I thought about it for a second and it really pissed me off.

Think thin is such a cop out.  Think thin all you want, it doesn’t make that hamburger and fries that you ate for lunch go away.

To have a sign like that in your office means that you hope that by thinking thin, it will help you be thin.  Or it will help you reach your goals.  Whether it be building muscle, losing fat or fitting into that dress.

Those types of signs and that type of mentality are what’s wrong with society.  People want excuses.  They want the easy way out.  I will think thin and magically I will be thin.

WAKE UP!

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