The sled has become a staple in our training. It’s a versatile piece of equipment that serves numerous purpose such as speed, conditioning, muscle building, and increasing strength.
Most of our training sessions involves the use of the sled. We push it, press it, pull it, and drag it but we haven’t gotten to carry it yet, still have to think about that one.
The first combo is a Squat-Row to Low Sled Push.
Here is one of our Ku Bikini Athletes, Bri, doing work on this combo. You can perform the Squat-Row of either reps or distance then immediately drop to a Low Sled Push. There are a two ways you can do this. 1) Rest after the Low Sled Push and focus on increasing the weight or 2) Keep the weight light/medium and do this combo with no rest for a number of rounds. 4-5 sounds of 20 yards of Squat-Row and Low Sled Push back sounds good to me.
The second Sled Combo is the Prowler Sled Push + Reverse Sled Push:
Beware of this one. You can really push forward a lot of weight but the Reverse Sled Push sets your quads on fire. The Reverse Sled Push is equivalent to leg extensions but damn do they feel worse. Do these for a specific distance. 15-30 yards is suffice. Same options as above, you can rest between or not rest. It’s your choice. Either way – your legs will feel like jello.
