T Nation

Prowler Only for Lower Body Bodybuilding

CT mentioned how he helped a bodybuilder prep for a show with a prowler exclusively for lower body. Evidently the bodybuilder had some type of lower body injury and couldn’t train with weights. CT has said he had this bodybuilder perform prowler pushes and backward pushes to great effect.

CT, it would be great if you could give us an idea of what you did or maybe what some tnation readers could do with prowler only lower body training. Myself and many others have found despite having lower body injuries we can still train lower body with sled dragging and pushing.

Any help/advice would be greatly appreciated!

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it also interests me , coach.

I found this posted by iDrDan:

Here is that livespill article from CT that I spoke of, compliments of dlee34…

Types of Sled Movements
TYPE 1: moderate weight/slow movements… these are the best to improve nutrients uptake by the muscles… they thus facilitate recovery the most and help with hypertrophy. The also help with fat loss since more nutrients are sent to the muscles, and less to fat.

TYPE 2: light/moderate weight - fast speed: short bursts of 6-9 seconds with short rest intervals. Depending on the rest intervals these have a great metabolic cost. Since they combine both explosive and eccentric-less work, they have a profound effect on muscle insulin sensitivity. Combined with the metabolic cost, it makes it a GREAT fat loss tool.

TYPE 3: heavy weight/“just get there” kinda speed: I use very heavy 15m pushes/pulls with as much weight as I can do for that distance. I actually treat this as I would a strength lift and gradually ramp the weight up. I find this a great way to increase muscle mass. It is a great way to boost squat, deadlift and olympic lifting performance.

I found this on Hip Scar’s thread:

Lonnie123 wrote:
Snapper6 wrote:
All the hard work is certainly resulting in some impressive progress.

Do you change up the prowler work to enable you to use it everyday? I’ve dropped back to 4 per week as felt it was affecting performance to pay the prowler and squat 7 days.

Great question, I’m tring to hit 3-4x a week. I rotate between one day where I ramp up to a few HEAVY pushes for 15-20 yards, 1 day were its a moderate weight pushed for 8-12 rounds of 25 yards, 1 day of sprints, and 1 day of the CT Prowler Leg Protocol

I’d love to hear how Hip has is scheduled in. Extra Prowler Work is going to be my focus next month after my back/arm spec is over this month, so I’m looking for ideas on how to do it.

"Hip Scar"
My prowler work has consistently been:

1)Everyday, set distance.
2)Gradually increase the weight over time 1 plate, 2 plate, 3 plates, for the same distance
3)Prowler done FIRST, HEAVY, and mutliple exercises on leg day. Push, Pull, lunge, extension from the seated postion, etc.

oki, I already had the first tips of CT

I use it, but I do not see much change in my thighs, I’m tall (1m84) is the more difficult by a bio-mechanical report

in fact it is mostly missing details: number of turns, rest, frequency …
placement of the legs, push with flat footed or on tiptoe

I have trouble organizing my sessions certainly.

He had a video with the HPMass lower body schedule that had a pretty complete version of a prowler only leg workout, I think

I dont know about training only the prowler alone but i started training with the prowler 4 weeks ago at least twice a week and my quads glutes and calves have grown.

[quote]BIG-GEORDIE wrote:
I dont know about training only the prowler alone but i started training with the prowler 4 weeks ago at least twice a week and my quads glutes and calves have grown.[/quote]

IMPORTANT POINT

I did use the prowler exclusively with the bodybuilder I talked about. He was an older man with a history of knee problems when he came to see me. The cool thing is that after his prep he was able to squat again because his legs were stronger and more stable from the prowler work. HOWEVER if I were to build as much mass as possible on someone the prowler by itself wouldn’t be sufficient for leg work.

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I know that some of you are interested in the prowler…If you look at the lower leg day of Look Like a Bodybuilder, Perform Like An Athlete, there are some videos on doing the prowler and exercises. I did these twice a week after the lower leg emphasis days a few years ago, with great success as far as size, strength, and making my lifts go up, and I had used chains, bands, reverse bands, and lot of techniques before, so that’s really saying something about the programming. I think the main thing is feeling like you want to do more 15 minutes later and not overdoing it.

[quote]sput79 wrote:
I know that some of you are interested in the prowler…If you look at the lower leg day of Look Like a Bodybuilder, Perform Like An Athlete, there are some videos on doing the prowler and exercises. I did these twice a week after the lower leg emphasis days a few years ago, with great success as far as size, strength, and making my lifts go up, and I had used chains, bands, reverse bands, and lot of techniques before, so that’s really saying something about the programming. I think the main thing is feeling like you want to do more 15 minutes later and not overdoing it. [/quote]
During my last cycle of HPMASS, my legs were the biggest, most defined, and strongest they’ve ever been.

Doing explosive jumps 6 days a week, ATG (often paused) back squats 4 days a week (ramped up obviously), and pulling a sled 4 days a week exploded my legs - in the first week! After only one week, the same pair of jeans I’d been wearing for months were tighter.

And I don’t care what anyone says. Ladies love butts.

[quote]Christian Thibaudeau wrote:

[quote]BIG-GEORDIE wrote:
I dont know about training only the prowler alone but i started training with the prowler 4 weeks ago at least twice a week and my quads glutes and calves have grown.[/quote]

IMPORTANT POINT

I did use the prowler exclusively with the bodybuilder I talked about. He was an older man with a history of knee problems when he came to see me. The cool thing is that after his prep he was able to squat again because his legs were stronger and more stable from the prowler work. HOWEVER if I were to build as much mass as possible on someone the prowler by itself wouldn’t be sufficient for leg work.[/quote]

Thanks CT!

Do you have any suggestions of what to add to prowler work for people with “bad” knees (those prone to tendonitis)? I’d love to train the prowler and be able to get back to squatting again!