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Coach Garrett’s Six Week Sled-Sprint Program

by Garrett Turner, Bandit CrossFit coach

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Over the last six weeks I have developed and tested a sled pulling program that will add muscle to the legs and trunk, burn fat, increase leg and core strength, and make you feel great (or at least it did in my case). This being said, the program itself is simple, yet it’s very effective. While it is simple in it’s construction, it’s also very hard physically and mentally. So, if you’re looking for an easy fix, this is not the solution. However, the gains you will make are definitely worth all the pain and suffering in the end.

I actually took the liberty of doing some body composition tests (using our gym’s Inbody machine) and testing my back squat before I went through my program so that I could retest afterwards to have some comparative data on my results. Here are some of my stats before and after the program:

Data Points

Before After

Change

Back Squat
(no straps, belt, or olympic lifting shoes)
315 lbs 345 lbs 30 lb increase!!

Skeletal Muscle Mass

84.7 lbs 89.5 lbs 4.8 lbs increase

B0dy Fat Mass

26.7 lbs 23.4 lbs 3.3 lbs decrease
Percent Body Fat 15.4% 13.1%  2.3% decrease

 

As you can see, I made considerable progress in only 6 weeks! Now, it’s your turn to be a guinea pig and see what kind of results you will get. Starting December 5, we will be including the sled pull program in our gym programming. The program will be done every Monday, Wednesday and Friday. Coming to all three sessions, or making up the work that you miss will be the key in seeing results. As we get closer to the end of the month, we will be setting up a chance for everyone to collect their preliminary data points. So, stay tuned!

Want to see the program? Here it is:

Week 1

Day 1: Max weight 50 meter sled sprint (100%)

  • Note: 100% weight without trudging; must be able to sprint whole 50 meters

3 x 25m Forwards sprint + 25m Backwards pull with 85%-90% of max load

  • Note: Backwards pull is done be simply walking backwards with the sled infront of you

Day 2: 15 min max distance trudge with 60%-65% of max load

Day 3: Work back up to max weight for a 50m sled sprint (100%)

5 x 25m Forwards sprint + 25m Backwards pull with 85%-90% of max load

————————

Week 2

Day 1: 50m sled sprint with 105% max weight

  • Example: Last weeks max weight was 100 lbs; try 105 lbs this week

3 x 25m Forwards sprint + 25m Backwards pull with 85%-90% of max load

Day 2: 15 min max distance trudge with 60%-65% of max load

Day 3: Work up to max weight (for this week) for a 50m sled sprint

5 x 25m Forwards sprint + 25m Backwards pull with 85%-90% of max load

————————

Week 3

Day 1: 50m sled sprint with 105% max weight

  • Example: Last weeks max weight was 105 lbs; try 110 lbs this week

3 x 25m Forwards sprint + 25m Backwards pull with 85%-90% of max load

Day 2: 15 min max distance trudge with 60%-65% of max load

Day 3: Work up to max weight (for this week) for a 50m sled sprint

5 x 25m Forwards pull + 25m Backwards pull with 85%-90% of max load

————————

Week 4

Day 1: 5 sets (with 100% max weight from last week): 25m Forward sprint; Rest 20-30 sec; 25m Forward sprint

  • Example: 110 lbs from last week

Day 2: 15 min max distance trudge with 60%-65% of max load

Day 3: Work up to 105% weight for a 50m sprint

Then; 3 sets of: 25m Forward sprint; Rest 20-30 sec; 25m Forward sprint

  • Example: Last weeks max weight was 110 lbs; try 115 lbs this session

————————

Week 5

Day 1: 5 sets (with 100% max weight from last week): 25m Forward sprint; Rest 20-30 sec; 25m Forward sprint

  • Example: 115 lbs from last week

Day 2: 15 min max distance trudge with 60%-65% of max load

Day 3: Work up to 105% weight for a 50m sprint

Then; 3 sets of: 25m Forward sprint; Rest 20-30 sec; 25m Forward sprint

  • Example: Last weeks max weight was 115 lbs; try 120 lbs this session

————————

Week 6

Day 1: 5 sets (with 100% max weight from last week): 25m Forward sprint; Rest 20-30 sec; 25m Forward sprint

  • Example: 120 lbs from last week

Day 2: 15 min max distance trudge with 60%-65% of max load

Day 3: Work up to 105% weight for a 50m sprint

Then; 3 sets of: 25m Forward sprint; Rest 20-30 sec; 25m Forward sprint

  • Example: Last weeks max weight was 120 lbs; try 125 lbs this session

If you have any questions, feel free to reach out to me at [email protected] I’d be happy to discuss this program. And for anyone outside of the gym who would like to do this program, please let me know what kind of results you got!

 

The post Coach Garrett’s Six Week Sled-Sprint Program appeared first on Bandit CrossFit.

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