Circa 1996 - The parking lot that never ended
“Hey, before you train, go drag the sled”.
We didn’t have shit called “warmups”. It was called the shit you do before you train.
“Hey, before you leave, make sure to drag the sled”.
Again, we didn’t have “cool downs”, just shit you did before you left.
“Hey, make sure to hit the sled tomorrow!”
Not recovery work, but shit you did on your day off that allowed you to move better.
Sample Sled Work
forward dragging with belt on waist
backward dragging with belt on waist
forward presses
rows
upper-body front raises
upper-body rear raises
ankle dragging forward
ankle dragging rear
4 trips per movement
Hard on first day; then 60% on day 2; 60% of day 2 on day 3; with day four off. Back hard on day 4.
For me, this worked out with Monday hard (max effort lower body) and Thursday being total rest (day before dynamic squats). _
Example:
Day 1 - 100 pounds
Day 2 - 60 pounds
Day 3 - 35 pounds
Day 4 - off
Day 5 - repeate
For me I ran Day 1-4 on Mon - Thursday and auto regulated until Monday. Those autoregulated days would not exceed days 3 or 2. I used the movements noted above as the weight change was minimal.
forward dragging with belt on waist - 2 trips with 2 plates
backward dragging with belt on waist - 2 trips with 2 plates
forward presses - 2 trips with 2 plates
rows - 2 trips with 2 plates
upper-body front raises - add upperbody straps and pull one plate - 2 trips
upper-body rear raises - 2 trips with 1 plate
ankle dragging forward - 2 trips with 1 plate
ankle dragging rear - 2 trips with 1 plate
* If I was really motivated I would do internal and external shoulder rotations. Walking forward while holding the strap behind my knees and side steps. This wasn't that often but enough to note. The other stuff above was pretty much all the time leading into a meet.
The weekend drags were auto regulated, so I kind of did it - on Sat (kinda not), but then light on Sunday before and after bench work.
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#elitefts #gpp #westsidebarbell#conjugatemethod #powerlifting#fatguycardio
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What was the length of a “trip”? However long the parking lot was. 45-50 steps
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