Want to try a workout other than running or lifting weights? Then sled sprint training might be the best choice for your routine. The exercise combines speed, strength, and endurance into one comprehensive workout, leaving you healthier. It’s a great workout for athletes and fitness enthusiasts, so check out these five key benefits of sled sprint training.
What Is Sled Sprint Training?
You may also know sled spring training as resisted sprint training. The exercise consists of either pushing or pulling a weighted sled over short distances as fast as you possibly can. By pushing or pulling at a fast pace, the exercise emphasizes sprinting intensity with resistance. This helps build muscle and also improve your neuromuscular response. The amount of weight you use will also increase or decrease the resistance.
5 Benefits of Sled Sprint Training
There are plenty of benefits to sled sprint training. Some of them are below:
- Full-Body Engagement: Sled sprints challenge several major muscle groups, including your glutes, quads, hamstrings, and calves.
- Improve Acceleration: Sprinting with resistance can improve acceleration, giving you a better start for field and track workouts or competitions.
- Enhanced Running Efficiency: Studies have found that sled sprint training improves your stride length and frequency, leading to better running form.
- Conditioning Benefits: This is a great cardiovascular workout that builds stamina and increases fat loss with a decreased joint impact compared to running.
- Mental Toughness: The sprinting nature of the workout requires a resilient and competitive mindset, perfect attributes for any successful athlete.
Tips for Safe and Effective Sled Sprint Training
Proper technique is crucial if you want to get the most out of sled sprint training. Here are some tips to follow when completing the workout:
- Warm-Up: Get those muscles loose with some light jogging or mobility drills before diving into sled training.
- Choose the Right Weight: Don’t push yourself too far. Start with a sled weight of 10-20% of your body weight. Once you master that, increase the weight.
- Proper Form: Try to keep a slight forward lean, an engaged core, and drive through with your legs. Don’t overuse your arms.
- Focus on Short Distances: Keep the intensity high by only sprinting for 10 to 30 meters before stopping to rest, and then repeat the movement.
- Mix Movements: Try incorporating other sled movements into your workouts, such as the backward sled drags to engage more muscle groups.
Adequate Recovery is Key
Proper rest is super important when it comes to working out, especially for sled sprint training. Make sure to take a moment between each set to give your body time to reset and prevent injury. You can also try a smooth surface like turf or grass to push the sled against for optimal movement and to prevent any damage to the sled.
Final Thoughts
Sled sprint training can be a highly rewarding workout that can immensely improve your physical capabilities. It doesn’t matter if you’re a training athlete or a fitness lover, sled workouts can help you improve in speed, strength, and endurance. Next time you head to the gym, see if they have a sled and add this workout to your regimen. You may just love it!