The Prowler Challenge
By
Jim Wendler
The Prowler has quickly become a staple in many people’s training – it is
efficient, difficult and effective. It’s the perfect conditioning device for
anyone looking to cut the B.S., start training like a man again and not waste
time. I am thoroughly convinced that the Prowler is the answer to most of our
world’s problems: debt, overpopulation, drugs, obesity, etc. If we required
every person in the United States to push the Prowler for one mile a day, no one
would have the energy to do anything but catch their breath. While some things
may go undone (work, breastfeeding, attending funerals, et al), I still believe
that this would do more good than harm.
I’ve been using the Prowler for almost 4 years now, and I’ve come up with a
series of Prowler challenges that you can use as conditioning benchmarks or
something to plan after a training session.
The Prowler can be pushed on many different surfaces, but we’re going to
restrict this article to pushing on pavement. Most people have access to long
stretches of pavement, and now that the Prowler has replacement skis, we’re safe
to rub the SOB’s raw if we want to.
Enough talk. Let’s start coughing up a lung with some prowler
challenges.
Prowler Challenge #1 – The Hell that is New Jersey
· Number of Sprints – 6
· Rest period of each sprint – 60 seconds
· Distance of each sprint– 40 yards
· Weight on Prowler – 140lbs total
· Alternate between horns (vertical black posts) and highest low
handle.
This is the original Prowler Challenge from Joe DeFranco. I believe this is
has been modified from what he did or does now, but the spirit of New Jersey
remains intact. With this Prowler challenge, you will sprint 40 yards with your
hands on the horns, rest 60 seconds, and the sprint back 40 yards while on the
highest low handle. You will rest another 60 seconds and start the dumbness
again. Go until you’ve done 6 total sprints: 3 on the horns and 3 on the low
handles.
The rest periods on this one need to be very well-monitored, so be sure to
use a stopwatch or have someone time you.
Prowler Challenge #2 - 500
This one is a little easier to stomach than the first one, but it still
sucks. I’ve done this Prowler challenge walking and sprinting. It doesn’t
matter what you do, or even if you mix it up during the actual challenge – just
get it done. Rest periods start getting a little skewed here, especially at the
end, but don’t worry.
· Number of sprints/walks – 10
· Distance of each sprint/walk – 30 yards
· Rest period between sprints – 60 seconds to forever
· Weight on Prowler – varies between sprints
· All sets done on the Horns
Here is what each set looks like:
· Set 1-2: 90lb
· Set 3-4: 180lb
· Set 5-6: 270lb
· Set 7-8: 360lb
· Set 9-10: 450lb
You will push the Prowler down and back for 30 yards with one 45 pound plate
per horn, then down and back with 2 plates, etc. Keep going in this manner until
you reach 5 plates per side. The first couple of sets are pretty easy, but
don’t worry – the 10 total plates will suck. I’ m not too worried about rest
periods with this one, so don’t go overboard and break out the watch.
Prowler Challenge #3 – Prowler Marathon
I dubbed this one the Prowler Marathon because it’s simply a test of guts and
stupidity – the two great values of a strong man. There is really no set
distance with this challenge because it will be determined by where you live and
what you have access to. The Prowler Marathon was inspired by Marc Bartley’s
Prowler trips around his gym. Marc would load up the Prowler with an insane
amount of weight and push it around the building his gym was in. This trip was
about ¼ mile, and Marc would simply try to complete the mission, taking whatever
rest was needed.
I first did this on a huge strip of grass by a creek. I began by pushing
about 350 yards in spurts – by the time I did this I was worn out. The only way
back to my truck was either through the creek (carrying the Prowler) or pushing
the Prowler back. Since I wasn’t about to swim with the Prowler, I had to push
it back. Suffice it to say that I laid in my truck bed for about 30 minutes
once I got back.
Your goal for the Prowler Marathon is to simply complete “the lap.” The lap
can be around the block of your gym, your home, a random neighborhood to save
face, etc.
· Weight: 90-180lbs (your choice)
· Distance: try for ¼ to ½ mile
· Rest periods: whatever and whenever…just finish the workout
The Prowler Marathon is really a good weekend training excursion when you
have nothing to do but make a really bad decision and pay for it for the rest of
the day.
Prowler Challenge #4 – The Fighter
This one probably sucks the most out of all of them. This will give you the
Prowler flu and the Prowler hangover. With this Prowler challenge, you’ll be
pushing (walking) for time, not distance.
· Push Prowler for 4 minutes, no stopping
· Rest 1 minute
· Push Prowler for 4 minutes, no stopping
· Rest 1 minute
· Push Prowler for 4 minutes, no stopping
· Rest forever
I usually use about 180 pounds for this, and I always walk with the
Prowler. I would highly recommend starting with 2 minutes of pushing time per
round. You will thank me later. Here is an example of the Prowler flu.
Team Prowler Training
Are you interested in outfitting your school or facility with 3 or more
Prowlers? We have special team pricing which reduces the shipping when
3 or
more Prowlers are purchased. If you want to challenge your athletes and build
character and strength, please contact Jim Wendler @ 888 854 8806.
Author Bio
Jim Wendler is the author of
5/3/1: The Simplest and Most
Efficient Training System for Raw Strength. This article is from
Bloodwork, an upcoming book he is writing on conditioning. He was a fullback
at the University of Arizona, earning 3 letters and the admiration of his
mother, who was his only fan. Not good enough to play in the NFL, Jim turned
his sights to the world of powerlifting and squatted 1000, benched 675 and
deadlifted 700, with a 2375 all-time best total. He has since removed the large
build up of muck from his arteries and tries really hard to reclaim his youth
and vigor. You can find his articles and ask him a question at
www.elitefts.com.
