Conditioning without machines: The power of sled training

When discussing conditioning in commercial or home gyms, we immediately think of more traditional cardio machines. For instance, treadmills, bikes, rowing machines, etc. However, conditioning can be built in more novel ways, without needing machines. Sled training is a versatile form of resistance-based conditioning. It provides anaerobic and aerobic adaptations to build strength, power and cardiovascular fitness. This approach is used widely by athletes, strength coaches and general gym-goers due to it being low impact and its scalability. However, many people still dont fully understand the power of sled training, the benefits on the body and just how diverse sled training is. This blog post will cover how you can complete conditioning without machines and explore the power of sled training.

What Is Sled Training? A Full-Body Conditioning Tool

A gym sled, such as the Exersci weight plate sled, is a heavy-duty steel frame designed for pushing, pulling and dragging to provide full-body training adaptations. The typical exercises completed incorporate a wide range of musculature to provide adaptations across the full body. 

Sled pushes will primarily engage the quadriceps and calves, while engaging the upper body, specifically the shoulders and triceps as well as some stabiliser muscles. On the contrary, sled drags will primarily engage the hamstrings, glutes, lats and forearms while requiring sufficient activation of the core and deep back muscles that support posture, such as the multifidus. Sled pulls will shift the focus towards the upper body, utilising the biceps, lats and forearm muscles while relying on the legs, specifically the hamstrings, to anchor yourself in place. Sled pulls will also sufficiently engage the core and deep back muscles to support posture, similar to sled drags.

The amount of musculature engaged encourages a wide range of adaptations. Sled training can improve lower and upper body strength and endurance. Additionally, research highlights that sled training can improve rate of force development (i.e., power) that translates to improved sprint and jump performance (Source).

 

Why Sled Training Is Different from Traditional Cardio

Traditional cardio machines are typically limited in the adaptations they provide. They primarily improve cardiovascular fitness; however, they offer limited resistance progression and restrict you to fixed movement patterns. On the other hand, sled training combines strength and conditioning, providing anaerobic and aerobic adaptations, making it a powerful addition to your gym. Thus, sled training can be programmed for strength, power and endurance. You can easily incorporate sled exercises into interval training programmes and group sessions. Additionally, they can provide multiple movement directions to broaden the exercise choices and the subsequent adaptations.

Research shows that sled training provides an effective metabolic stimulus along with acute increases in free-flowing testosterone. Considering metabolic stress is a mechanism of muscle growth and subsequent increases in strength and power, these findings are significant in our understanding of the sled training benefits.  A further benefit is its ability to induce such responses while remaining low-impact, thus lowering the stress placed on your joints and supporting tendons. 

Choosing the Right Sled for Your Training

Many commercial sleds are pretty similar. Most importantly, you want to look for a sled that makes it easy to progressively overload. For example, all of the Exersci weighted sleds provide Olympic plate compatibility. This allows you to load the sled with a resistance specific to your training needs. This also provides you with the ability to increase the load on the sled as you get stronger/fitter to provide continuous stimuli on the body for adaptations. A cool addition to our multi-terrain sled is that it lets you progressively overload by adding weighted plates or by using its adjustable resistance system.

What Exersci has to offer: 

• Weight plate sled 
• Premium gym Sled
• Multi-terrain gym sled on wheels
• Pulling rope with carabiner
• Sled dual-handle strap

Our weight plate sled and premium gym sled are similar in function. They provide 4 removable poles for transport and laser-cut holes for pulling rope and dual-handle strap attachments. However, the premium gym sled is more commercial grade, with a heavier starting weight and greater attachment possibilities, for instance, the Exersci horizontal premium sled attachment. 

Importantly, when opting for the traditional gym sleds you must contemplate the flooring you have available. To avoid damaging your equipment and flooring, you should consider adding artificial grass flooring. This will provide a durable, non-slip, and impact-absorbing surface during sled training. 

However, our multi-terrain gym sled overcomes the limitations of requiring specific flooring to complete sled training. This versatile piece features four all-terrain wheels and an adjustable resistance system. This allows you to complete heavy sled pushes on virtually any surface. 

 

Conclusion

Sled training provides a range of benefits, with both aerobic and anaerobic adaptations, for instance, improved cardiovascular fitness, strength and power. Additionally, sled training delivers full-body benefits rather than targeting just a few muscle groups. There is a range of different sleds available. The most important consideration when purchasing a sled is its scalability, so you can progressively overload. You dont require expensive cardio machines to build conditioning! A single sled can support a wide range of training goals, from general fitness to athletic development. 

Looking to build strength, power, improve conditioning and add variety to your training regime? Explore the Exersci range of weighted sleds and discover a simple yet effective way to train without machines.