How to properly use the sled to build speed

        Sleds for the weight room come in all shapes and sizes. Some are better for pushing while other are better for pulling. Ben Patrick of kneesovertoes kneesovertoes really advocates for backward sledding before a workout to build bulletproof build bulletproof knees. A small sample size of backwards sledding as worked out for me. For someone nearing 40 my knees are fairly sound. For backward sledding my recommendation is to watch Patrick's video as his simplistic explanations of the benefits are outstanding. 

    

        For this article I'll focus more on forward sledding in speed applications. Sleds are one of the simpler exercises to perform. Pick a comfortable weight and push it for a predetermined distance. What the sled inadvertently does it lower your torso, and hips basically creating you into the acceleration phase of sprints. Acceleration phase if you can remember is the most powerful aspect of sprinting with the optimal blending of stride rate and stride length. Increasing this aspect will lead to improved acceleration. Moving more weight for a short distance creates more powerful strikes against the ground thus creating improved acceleration. 

    A downside of using the sled is the weight. I hear you.... duh more weight leads to a harder workout. Well, yes, but not in this context. Too much weight leads to longer ground contact time and shorter strides. The combination of longer ground contact time and shorter strides may alter the optimal stride length and stride rate locomotion. Improper body mechanics pertaining to the sled leads to poor technique which leads to slower acceleration. This goes back to the sprint fast train fast training module. Additionally, removing arm swing from the equation may alter the natural running gait. 

    For optimal usage of the sled consider the sport involved. Track sprinters should use a lighter sled that does not decrease running velocity (ideally you do not want to lose the 10%-15% running velocity). If you want to be fast, then train fast. We covered why too much weight will alter running mechanics. On the other hand, if you're an athlete who has to overcome resistance during your sport (think offensive lineman in American football) then using 20%-30% of your body weight for 5m-10m can be beneficial. If my job is to push other people around for a living, then it would benefit me to push a heavier weight. Often times if an offensive lineman can push another human being for 5m-10m backwards then it is a success.