Check out my latest article that was posted on Elite Fitness! It involves a very unique sled dragging variation you have never seen. I liken it to cutting for football or explosive dribbling in basketball, but the carry over is for all sports.
Non-linear, non-patterned sled dragging is the key to preparing the body, the joints and developing functional strength. Truly bridging the gap between GPP and SPP.
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.
We cycle in this variation once in a while after the lifter / athlete demonstrates proficiency with horizontal and vertical pressing AND horizontal and vertical pulling (*Remember, we must create a balance in the volume of movements).
As the lifter goes through the range of motion of the press there is a torque across their torso that is very significant and this must be stabilized. Once stabilized and braced and with the shoulder retracted and packed back, the lifter will begin their set.
MOST IMPORTANT LESSON #37
In the video you’ll hear me instruct John (the second athlete in the video) to switch hands on the press. During his set I am always observing, instructing and providing lifting cues for form. I saw his rep was slow and he was losing stability. Once I see this, I must immediately jump in and instruct him to switch hands or end the set if he has already lifted with both arms.
This is the key.
NO GRINDING REPS. There is no need. In a fatigued set where the reps are grinded out, that is when injuries occur. Also, if every set is taken to this “failure”, overtraining is much more likely. We want to see quality reps and complete focus by the athlete. They must be “in” the set the entire time. As my good friend Rob Pilger says, “Fatigue makes cowards of men” and fatigue also puts the athlete into a compromising position. Do you let them grind the rep out in a bad movement pattern, or do you cut the set and get another rep on the next workout?
My 20 years in the trenches advice? Cut the set.
Step 1:
Coaching Cues:
Stabilize and Brace Core
Retract Shoulder
Drive Feet Down
Step 2:
Coaching Cues:
Stabilize and Brace Core
Retract Shoulder
Drive Feet Down
Drive Dumbbell to Lockout and Reset Your Air
Slowly Return to the Starting Point*
* Key Note: A neutral grip is preferred for athletes as this is the most advantageous and safest position.
One Arm Dumbbell Press on Swiss Ball
Cool Testimonial for AMPED
You have to see this testimonial for AMPED Warm-up. It is from Nicolas Amp (yeah I love his last name!) and it is awesome. Not only does he provide great feedback, he also sent me a picture of him watching AMPED in his car during a traffic jam! Check it out!
“As a strength coach, it is my responsibility to make sure my athletes get the best from their workout and do not get injured. Every training programs, no matter how good they are, can not be performed well without a proper and well-designed warm up protocol. This is where AMPED comes in action! Everything you need to know about warming up is explained. Self-myofascial release methods, mobility training and activation… everythig is in here. I’ve been particulary interested in mobility training and what I’ve found in AMPED totally answered my questions. Thanks to AMPED, I’m confident I’m going to bring my athletes to the next level. If you are a serious strength coach, you have to get AMPED!” — Nicolas AMP
Medicine ball throws are an excellent way to develop explosive power. I learned of these throws a few years ago from the late, world-renown speed coach, Charlie Francis; and world-famous Olympic sprint coach, Dan Pfaff.
CHECK OUT THE REST OF THIS KILLER POST AFTER THE JUMP (more…)
