Heavy Sled and Light Sled- Data Required

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  • Carl Valle
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    Carl Valle on #18980

    A recent blog post by Bret Conteras left many coaches wondering what loads to use to improve performance. I think the study is great for beginners but for elite sprinters I don’t see it. Before young coaches start a bonfire around “sacrifices” because a study on slow athletes who should join recreation programs at the local Y, we need to drill down more. My answer is your program should provide

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    mortac8 on #120211

    Choose wisely

    https://www.powerpull.com
    https://www.run-rocket.com

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    Josh Hurlebaus on #120214

    What track coach in their right mind trains the 0-10m segment in isolation? This study is worthless without understanding how it affects the entire acceleration curve (or at least a significantly larger chunk of it). If all you’ve done is create an acceleration pattern than peaks your speed too early then congratulations, you’re now a slower sprinter.

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    mortac8 on #120215

    In general you’re right but it could be useful for 100h

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    davan on #120219

    What about pushing vs pulling a sled?

    In my experience, sleds, even slightly heavy, cause significant tightness in the hamstrings if you are pulling them. I don’t necessarily mind that, but it is worth considering if you are running further than 10 yards. I find the mechanics change quite drastically (in a negative way) if you are pulling a heavy weight.

    Alternatively, sled pushes seem to be a much better exercise at getting this specific strength if you want to use a heavier sled. In spite of the arms being locked/zombie style, the shoulders down look much better than most heavy pulling I see. I concur with Henk K. that it seems silly to analyze in isolation since it is essentially just analyzing whether resistance training alone can improve the 5-10m time of an untrained person. A bit silly really.

    I think steep(er) hills can fit in there well. Charlie was one of the big proponents of the 10% rule, but the hill he uses in his GPP video is quite steep and causing much more slowing down than 10% (which would be less than .4 over 30m for a male). I generally dislike heavy sled pulling though for somebody already lifting and sprinting regularly.

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