The Prowler

TAGS: prowler, econo prowler, sled, conditioning, strength, powerlifting, strength training, training

We’re all going to die.

How many times have I read about lifters, ball players, and ex-athletes dying too soon? This hits home for me at least 3–4 times a year because I personally know these guys. How many times do we just blow it off and move on? If I were to guess, I would say not very many. When we lose someone close to us due to a heart attack or some other cardiovascular-related cause, we tend to question ourselves and make new commitments to our physical state…

“I really need to start walking.”

“I need to ride a bike a few times a week.”

“I really should find a way to get my conditioning back on par.”

I have asked these same questions for years, but rarely did anything about it. As time passes, so does the impact of losing a close friend. That is until it happens again. Some of you know exactly what I am talking about and have asked the same questions.

I know this because I have been in conversations with many athletes, coaches, and trainers about this very topic. To those guys who I have spoken with about this, did you make a change? If you are like most, you either didn’t change at all or the change only lasted a day.

My question is what is it going to take? A heart attack? The loss of a training partner? Who knows? All it took for me was seeing how messed up my blood work was. While I knew it would be bad, I didn’t expect to be as shocked as I was. So, I had to make a change even though I hate any type of cardio work.

I truly hate cardio with a passion, but had to find a way to get some back in my program. Look, we’re all going to die some day, but we can take some actions, try to push this back some, and keep our quality of life high.

Did you know?

Did you know that the right GPP (general physical preparation) will enhance your overall program?

You overall fitness state determines how well nutrients pass through your system and how fast your recovery process will be. If you’re not recovering, you’re not making the gains you should be.

The important thing to note is that this type of training needs to enhance the overall strength program, not take away from it. Too many people go nuts, adding in 300 extra sessions per week, and their strength takes a dive. A few movements at the end of 2–3 workouts per week are really all you need to get started.

Let’s review

So we’re looking at…

  • increased physical state
  • better cardiovascular fitness
  • faster strength gains
  • better recovery

I also forgot to add lower body fat levels, the ability to bring up weak points that may be holding you back, and a better mental state.

So, with all this good stuff, why is it that so few of us place focus on this? Do we not care if we die of a heart attack? Does recovery not matter? Do we like being 99 percent body fat?

No, it isn’t any of these things. It all comes down to one simple thing…

This training sucks!

Most of you all agree, right? This was the case for me and for most lifters and athletes that I know. What I want to share with you is that there may be a better way than riding a bike or going for long walks.

No, there are better ways. One is using the Prowler.

The Prowler is one of the best training aids we have ever seen. As a matter of fact, when Jim and I first saw one during a product review trip, we both placed an order for one THAT DAY. All it took for us was seeing it, and it was a done deal.

The Prowler can change your training forever.

What is the Prowler?

Here is some information from our web store on the Prowler…

This thing is for REAL!

The Prowler is one of the best ways to develop strength in your legs, hips, and arms. The Prowler can be used in team situations and competitions, and it can make for a great atmosphere. There is an added feature that allows for weight plates to be added for increased resistance.

Now for the real stuff.

Now that we have the store copy written, let's get to the real info. We were told about the Prowler and dismissed it as just another sled.

That is until we used it.

Let's put it this way. After two, 15-yard trips pushing the Prowler with the top handles and two additional sets pushing with the bottom handle, we were done.

We found out real fast what kind of shape we were in.

We did not get a chance to drag it like a sled or any of the other great movements because we were too busy doing aggressive abdominal thrusts.

So, if you think you are in shape, you are wrong!

The Prowler is great for...

·        general conditioning

·        all types of sled dragging

·        Prowler pushes (push sled)

·        lower body strength and endurance

·        pretty much everything

The Prowler will break down to fit in your trunk or truck bed. Olympic plates not included.

Here is what some of our customers have said about the Prowler.

“Guys, I have to hand it to you. The Prowler is one awesome piece of equipment. It breaks down well to fit in my trunk, and I love using it. Over the past five weeks, my deadlift has gone up 20 pounds! I guess I need this for more reasons other than being a fat pig.”—Darrin Hope

“The Prowler kick ass. There is nothing more to say. It looks great, my team and clients love it, and yes, it kicks all their asses.” —Richard Bartwell

While these are all great, you have to read some of the posts from Mark Bartley’s training log:

“Prowler pushing sled from EliteFTS with 230 lbs of extra weight for one run (run is equal to 400 feet total, approximately). Everything was great until I did that damn sled. The thing about it is that you have to run with it. You can't walk. The first 200 feet was fine, and then I did the second leg. Upon finishing, I turned very pale and felt quite queasy. I spent ten minutes lying against my truck and ten minutes lying on the couch before I could drive home. I think it will be quite awhile before I do that again.”

“Prowler pushing sled with 90 lbs, 1/3 mile trip with 30 second pushes followed by 2 minute rest periods. This, for me, turned out to be easier than pulling a regular sled. My back didn't cramp at all which certainly has been a problem I’ve always had. The rest was just long enough to bring my heart rate down to a tolerable level.”

“PROWLER SLED, 1/3 MILE AROUND THE GYM ON CONCRETE WITH AT LEAST 1/2 THE DISTANCE ON A 10-15% INCLINE. If some people would read them, they would all see that. Before it gets too cold where that person is (WENDY and I don't mean the burger girl, or do I?), go outside and put 180 lbs (Friday's Prowler session) on it and do a 1/3 of a mile. Then look for some GRASS to lay your ink-stained ass on. You'll need it. I promise. HA. HA.”

“The Prowler is great for cardio and lower/upper work. It’s a lot like a tackling sled. It's another form of sled dragging. I run it on concrete around the gym, which is about 1/3 mile. Sometimes I just push, and sometimes I will sprint. I like it because it does not cramp my lower back. It will also light up the glutes, hams, and quads. I hate cardio, but without some wind, I won't make it through a meet or even the next workout. This is a quicker way to accomplish a lot without spending 30 or 40 minutes on cardio equipment.”

“Usual suspects. The original plan was to pull the regular sled. Do some light KB snatches and GHR, etc., but this changed very quickly. 100% Raw Fat broke out the Prowler. He knew how much I missed the old one I suppose. Not really, but hey, let's roll. Of course, he has to throw a 60 blob on the front along with the 2 plates per side. This for a full out run of about 40-45 yards. He goes and comes back, John goes, 100% is still huffin' and puffin', I go and get back, 100% is still doing heavy breathing. He composes himself and goes on the first leg. We watch and wait. We wait longer. He's still not heading back yet, very un-100% Raw Fat like. He finally gets going and stops short about 10 feet. The overachiever lets up at the end. I am a little surprised. He lies in the truck bed. John goes, and I go. He is still lying in the bed. He finally gets up and goes in the gym and lies on the floor. We bring it in a few minutes later, and he's still on the floor. I ask if he's alright, some mumbling about being done for the night. Now, this is a first. 100% Raw Fat is KO-ed. We all sit there for about 10 minutes, still no movement. I am thinking he's pulling bullshit on me and he'll get up and finish the marathon session we got going here, but he stays there. I am cracking jokes and messing with everyone and killing time. He is still out. I look over at him and his inner lips are turning blue. Yes, blue. So, we are all a little concerned. This is not supposed to be. He says he's alright and dozes in and out for fifteen minutes. More tossing and turning on the floor trying to get comfy but hard concrete and a small pad aren't much help. I go do some light zerchers and claim victory for once I have done more than 100% Raw Fat. I do some victory calf raises because laps are out of the question. But, after we are all sitting down and joking around, he gets me back. All day long he has been planning this and now is the time. I am unprepared for this but after some time I catch a blue gleam from his ring finger. I look down and he has just got his WPO Championship ring from '05. That took all the wind from my sails. But, it was a good laugh nonetheless.”

Prowler movements.

Vertical push: This is the easiest motion to do with the Prowler. Grabbing the two vertical posts, sink your hips and push. This is usually done while running, but I have been known to walk a few steps.

Horizontal push: There are two horizontal bars to push from on the Prowler. We call the top bar the “horizontal push.” The horizontal bars make an athlete lower his or her hips to drive it forward.

Bucket push: We call this the bucket push because we always feel like heaving after doing this.  This is the bottom horizontal bar, and if you don’t get your hips low, you will not move the Prowler. You will simply push it into the ground.

Horizontal pull: Grabbing the top horizontal handle, simply pull the Prowler towards you. Because of your awkward positioning, the progress is slow and extremely tiring. This is done at the narrow end of the Prowler, and you can get your feet wide. Because of the placement of the handles though, you have to get low. This is killer on the hips.

Vertical pull: To perform a vertical pull, grab the bars and tug away. This exercise is done at the wider end of the Prowler so it’s harder to get your feet out of the way. This is not an easy exercise.

Forward drag: This is pretty standard and similar to sled dragging only you are using the Prowler. This is great for building your hips and legs. You can use a belt around the waist, or you can hold two sled straps like in the picture.

Triceps extensions: To set this up, we attached a sled strap to the Prowler and then attached the blast straps (see picture). We found that this set up worked well for upper body exercises. You will notice when doing this that it is best to do these with a slow steady pace.

Forward presses: These are a great way to pump up your chest and shoulders and aid in recovery.   We set this up the same as we did for the triceps extensions.

Front raise: This is another good way to pump some blood into sore shoulders. Keeping your arms straight, raise them out in front of you until they are at shoulder height. Hold this position for a few steps, and let the Prowler ease them down.

Rear raises: Who doesn’t want a bigger upper back and traps? Who doesn’t need some more work in that area? The rear raise will add some much needed mass to an area that never has enough.

So now what?

You may be asking yourself, how do I get a Prowler? Well, that’s simple. Just click here or call 888-854-8806.

For less than one dollar per day (that’s one third of your #1 lunch meal from McDonalds), you can get your training and heart back on track.

This really is a small price to pay for bigger lifts and a better life.

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