In it he talked about doing sled dragging six days a weeks. Some of it was for recovery, some for strength. His training schedule looked like this:
My training schedule before was as follows:
Monday: Max effort squat/deadlift day
Wednesday: Max effort bench press
Friday: Dynamic effort squat day
Sunday: Dynamic effort bench day
The new schedule would be built to bring up my weak points, namely my abs and hamstrings. The new schedule looked like this:
AM: Max effort squat/deadlift day ? This is the main training workout utilizing the method of maximal exertion followed by supplemental and accessory movements for the squat and deadlift. (See my past articles at T-mag if you’re not familiar with Westside training.)
PM: Sled dragging, extra abdominal work and GHR (glute ham raise) ? This is an extra workout I added to increase my work capacity. The sled work during this cycle was performed utilizing the empirical rule of 60% (see below). My abdominals have always been a weak point so extra abdominal work was also added into the weekly cycle…
Sled dragging ? The main focus of this workout is restoration. I’ll give a sample workout below.
AM: Max effort bench press ? This is the main bench press workout utilizing the method of maximal exertion followed by supplemental and accessory movements.
PM: Sled dragging, extra abdominal work and pec-delt tie in ? The goal of this training session is much like the goal of the PM session on Monday. Since I’ve torn both pecs, I added in some special movements to strengthen the pec-delt tie in region.
Sled Dragging, abdominal work ? Again, the main focus of this workout is restoration.
AM: Dynamic effort squat day ? This is the main training day for the squat, utilizing the dynamic effort method. The box squat would be trained followed by supplemental movements for the squat and deadlift. No changes were made during this workout.
PM: Sled dragging, extra abdominal work and GHR ? This workout was designed to suit the same purpose as the Monday PM workout.
Dynamic effort bench day ? This is the main training day for the bench press, utilizing the dynamic effort method. The bench press would be trained, followed by supplemental movements for that lift. No changes were made during this workout.
In your case, with the boxing training, I probably wouldn’t recommend doing this six days a week, but maybe on your lifting days. Anyway, I hope this helps.
Yea i read this one but since i workout in the evenings i was a bit sceptical about doing any sled dragging before i work out ie sled s am work out pm. But i will try and suit it to my needs