Sled Training
Doin’ Work on Labor Day!…
…Well sort of!
After hitting it crazy hard the last three week, blasting away at my lower body 4-5 days per week in some form or another, it’s time for lets the joints rest.
After doing so much lower body work, I actually feel really good. However, I’ve learned over the years that you jsimply cannot pound away on your joints week after week and expect to progress. On my deload weeks, I prefer to keep the training short and sweet!
Deload and reload!
Below are last Friday’s and this week’s first recovery training session.
Get Strong(er) Wk 8 – Deload #1
I rocked a brutal DB complex. It was 6 rds, increasing the reps on each round from 5 all the to 10 on the last rounds. The last 3 sets were brutal my legs, lungs, and forearms were begging me to drop the weight but I refused.
Just because it’s a deload week doesn’t mean you can’t put a little work in!
1a – DB Deadlift
1b – Bent Over Row
1c – High Pull
1d – DB Front Squat
1e – DB Thruster
1f – RDL
Give it a shot and let me know what you think.
Get Strong(er) Wk 7 – Day 4
1 – Deadlift 8×10,8,6,3,3,3,1,1
2a – DB Walking Lunges 3×20
2b – Abs 3×20
5rds for time
3a – SB Shoulder x6
3b – Burpee x10
3c – Sledgehammer Swings 3×10(l/r)
I crushed last week’s time by almost 45 seconds!
Three Training Rules I Live By
There is a ton of information out there on training rules. In fact, there is so much information out there it can be down right confusing. What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on! I thought I’d add to the information out there but hopefully make it a little less confusing. Below are three training rules that I live by and follow to the letter.
1. The KISS Training Method – Training doesn’t have to be confusing. There are tons of toys in my war chest but I don’t bring them out all the time. For the most part I keep things simple with explosive/dynamic, big compound lifts, and tons of bodyweight movements. Start a training session with an explosive/dynamic lift, then pick a couple of compound lifts and finish it off with some bodyweight training.
2. INTENSITY – You have to bring this every session. Some days you will feel like crap but you have to find something to fire you up about that session. I’m a firm believer that the greatest training plan in the world can be rendered useless without bringing a consistent level of intensity to your training. In fact, I believe you should bring a high level of intensity to whatever you decide to do in life!
3. Destroy records – Notice that I didn’t say break records. You should strive to destroy your record each week. Just trying to break a record by one rep or 5 pounds is easy. Attack your records and destroy them. Go for 3 more reps or 10-20 more pounds. Keeping this mindset will also help with rule 2 above but it will also keep your training fresh. Strive to get better each week and your results will speak for themselves.
These are my favorite rules and what I live by when I wrestle with the iron.
Who is with me?
Below are my last two training sessions, that were simple, full of intensity, and record destruction!
Minimalist Training Wk 2 – Day 3
1 – Squat 5×6,6,5,5,3
2 – Deadlift 4×5,4,4,4
3 – Sled Sprint 6x2x75′ (30 sec rest after two back to back sprints)
4a – Recline Rows 3xsubmax
4b – Dips 3xsubmax
4c – Hanging Leg Raise 3×8
Minimalist Training Wk 3 – Day 1
1a – Power Clean + Throw 5×5
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×5
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×20
Minimalist Training – Wk 1 – Day 3
For the time being I’ve decided to use the KISS principle when it comes to my training. I have everything I need in my 17′x10′ shed plus I have my entire backyard, driveway, and street. What more do you need or could you ask for?
I know most folks will frown upon training this way but I couldn’t care what those posers out there have to say. You can keep your fancy gym, with all your shiny equipment. Now there are some folks that go to these big box gyms that kick major a** and I implore you to keep doing so. However, far too often do folks go to these gyms trolling for a date for Friday night,
slathering themselves with hair gel and make up, checking their phones, sending texts, and basically walking around like they are shopping for groceries. This is NOT REAL WOLD training.
Check out day three from this week’s training cycle below.
Minimalist Training Wk 1 – Day 3
1 – Squat 5×6,6,6,5,4
2 – Deadlift 5×5,3,3,3,3
3 – Sled Sprints 2×75′x6
4a – Recline Row 3xsubmax
4b – Hanging Leg Raise 3×8
4c – Dips 3xsubmax
My body was smoked! This type of training will make you step outside of your comfort zone and pack on slabs of rugged muscle as well as getting you crazy strong!
Don’t be fooled by those fancy places but if you dare to step in one, don’t be afraid to show the posers what REAL WORLD training is all about!
Richmond, Virginia Wrestler Training – Getting it done on the playground
No training log with week folks. It’s been a deload week, so I’ve just been having some fun both indoors and out! Today I rocked some forward and backward sled dragging.
It started out as a deload session but I couldn’t resist pushing myself. I must say I was a little disappointed in my performance and the sled dragging is going back in the training plan beginning next week. Sled dragging will make your legs crazy strong not to mention smoke your lungs!
While I don’t have any training log entries I do have a killer training session for you to watch. Check out some bad ass Richmond, Virginia wrestlers getting in some killer training at a local playground.
NO GYM REQUIRED!
NO EXCUSES!
To be an ANIMAL on the mat, field, or court, you have to train like an ANIMAL!
Deload to Recover
I mentioned in the last post that this week is my deload week. It couldn’t have come at a better time. The last couple of weeks my training has lacked the fire it usually it has. My body has felt tired, recovery seemed to be taking a little longer, and mentally I just didn’t feel like training. If this has happened or is happening to you, you might need a week to deload.
A deload week is vital to your training. It gives your body and mind some time to recover while still getting some hard work in. Your deload week can be anything you want. This week, I’ve focused on conditioning and circuit training. But, you can get outside and hike, mountain bike, hit up a playground workout, or do some kettlebell or sandbag circuits.
The main thing is to do something you like and to push yourself without going all out. After all, this is a time to recover.
Since the weather has stayed so nice here for the last week or so I got outside this morning and played with some of my toys and had a great deload training session.
What are some of your favorite ways to deload?
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