We have all seem them, the plate loaded, weighted training sled. This mythical device has for years caused debate within the fitness and sports world!"Should you use it? Does it work? Is it worth your time?" I am here to set the record straight. Weighted Sleds are proven to increase acceleration from about 0 - 30meters. There are a lot of "uneducated" wanna be trainers who will tell you that sled are bad for you or that they don't work, however dont believe them.
WEIGHTED SLED WORK TO INCREASE POWER AND ACCELERATION. In this we will examine the components of Weighted Sled Training
WEIGHTED SLED WORK TO INCREASE POWER AND ACCELERATION. In this we will examine the components of Weighted Sled Training
1. Training Load
2. Distance
3. Running Mechanics
A study in Greece tested 22 Male subjects and found that weighted sled training with 5 kg sled pulling for 8 weeks improves acceleration performance (0-20), while un-resisted sprint training improves performance in maximum speed phase (20-40) in non-elite athletes. It appears that each phase of sprint run demands a specific training approach.
A study in Greece tested 22 Male subjects and found that weighted sled training with 5 kg sled pulling for 8 weeks improves acceleration performance (0-20), while un-resisted sprint training improves performance in maximum speed phase (20-40) in non-elite athletes. It appears that each phase of sprint run demands a specific training approach.
TRAINING LOAD:
The Golden RULE
Now people always say, "Well how much do I need to pull?" The golden rule is that
1. Training load should be 10% of the athlete's Body Weight
A study in New South Wales, AU determined however that "12.6% of body mass is likely a better guide for use as a training load if a coach wishes there to be minimal disruption to sprint kinematics while still overloading key aspects of sprint kinematics such as stride length, stride frequency, and hip flexion." Anything significantly heavier will alter running mechanics thus cause adverse effects on acceleration & speed.
Distance:
Distance should never go over 30meters. WHY? Because, the acceleration phase is from about 0 - 60m however the effects of weighted sleds are shown to benefit only up to 30 meters.
Running Mechanics:
Remember that you can put as much weight as you can handle on the sled as long as Running mechanics, Running form, and Running efficiency aren't effected by the weight.
Weighted Sled Speed, Power, Acceleration workout:
3 x 10m @ 90% max effort
3 x 20m @ 90% max effort
3 x 30m @ 90% max effort
Rest 90 seconds between reps
Rest 5mins between sets
Do this workout 2 -3 times a week
Truth be told, Weighted sleds are a training aid that will build speed, power and acceleration. Do NOT let anyone tell you otherwise because frankly, they are wrong. Weighted Sleds Work for increasing acceleration, power and speed.
Chris Burris, CFT
References
References
ZAFEIRIDIS A.
(2005). The effects of resisted sled-pulling sprint training on acceleration
and maximum speed performance . Journal of sports medicine and physical
fitness , 45, 284-290.
JG., R. (2003). Effects of Resisted Sled Towing on Sprint
Kinematics in Field-Sport Athletes. Journal of Strength and Conditioning
Research , 17(4), 760–767.
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