The Benefits of Sled Training

Benefits of sled training

1. Provides variety
   Training in the gym to develop strength and power can become boring, so getting outside with the sled can provide a stimulating work out.
2. Develops aerobic capacity for heavier athletes
   Larger athletes, such as shot putters, American footballers and rugby forwards, can develop aerobic fitness through low intensity (in terms of the resistance carried on the sled), walking drills performed with the sled, such as the sled pull with triceps curls (as shown in the video).
3. Develops anaerobic power   
   The sprint sled pull is the obvious sled application for developing dynamic power and speed and, in particular,
   acceleration.
   
   Note: the weight used on the sled should be relatively light, if increased sprint acceleration is your goal, as too heavier a load will compromise effective sprint acceleration technique and therefore compromise training transference. Other dynamic moves can be performed with the sled, with heavy sled loading and powerful actions over relatively short distances of 10-20m.
4. Increase muscle size (hypertrophy)
   With heavy weights (that would induce fatigue after pulling and completing the relevant exercises on the sled over reps of 10-15m) muscular growth can be stimulated.
   Again, this can make for a great alternative to indoor weight training. Due to the potential for dynamic movement with the sled as well, these work outs will release high levels of the androgen (growth hormones) – testosterone and growth hormone, thus promoting muscle growth.
5. Pre-condition against injury
   Sled work outs are also great for strengthening muscles to withstand the rigours of more intense work outs – this is known as pre-conditioning or pre-training. The power walk will pre-condition the legs and back, for example, before more explosive running work outs are tackled.
6. Develops functional strength   
   Sled work involves numerous muscles and joints over functional movements.
   The arm and legs work together to coordinate movement,
   and core activation is integral to stabilise the body as the limbs exert force on the sled and training surface.