T Nation

Sled for GPP Work and Recovery


#1

What's a good program?

One day a week start with 8 pulls for 10-15 secs w 45 secs rest between sets?

I'd rather do pulls than sprints - can you do pulls for such a short length of time.

The reason I'm over-complicating this is because I want to start out very light as I'm completely deconditioned at the moment (havent done anything but weights all year).


#2
  1. Put some weight on it and pull it around a bunch of different ways until you're tired.
  2. Come back later and pull it longer or with more weight.
  3. Profit.

#3

Incomplete rest periods or complete?
How to get workload and intensity right?
I'm not talking about overtraining but fatigue is a very real problem for me - I'm currently in the middle of my first deload for 6 months - I need to stop going until I'm rundown. I need something a bit more clever than just do it til you puke.


#4

if i'm doing sled work during my training week, i usually allow for more recovery than if i was going for an all out conditioning session. the other week, i did a bunch of sprints and pulls, and then squatted a personal best 1rm the next day.

if you're going for this sort of thing, you might just want to set a total volume, and let your fatigue levels dictate how much rest you need.


#5

I think I might have found the answer to my question

http://articles.elitefts.com/articles/training-articles/the-prowler-sprint-test/

or one of the possible answers anyway, does anyone else know of any other systematic way to do prowler sprints?


#6

You don't really need a system for GPP and recovery. You can go take a walk or just screw around, as long as it's different and not too tough. You might be overthinking this, you don't really need a program, you can just take a walk, or do some gardening, or just see how many different ways you can pull the sled with a small amount of weight on it. The important part of recovery is just moving around, you don't need to be intense about it.


#7

here are some sled variations for conditioning