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Strength & Conditioning Gym Brisbane - Group Fitness Classes & Personal Training - ATHLETIX

ATX 04.04 05 scaled e1718168747452 - Strength & Conditioning Gym Brisbane - Group Fitness Classes & Personal Training - ATHLETIX

Looking to take your training to the next level?

Resisted sled sprinting (RSS) offers a dynamic and versatile approach to enhancing sprint acceleration ability and overall athletic performance. Backed by scientific research and practical insights, this article explores the unique benefits and applications of RSS, shedding light on how you can leverage this powerful training modality to achieve your fitness goals.

Understanding the Science: Insights from Peer-Reviewed Research

Effects of Weighted Sled Towing

In a study by Kawamori et al. (2014), researchers investigated the impact of weighted sled workouts on sprint acceleration ability. Their findings, published in The Journal of Strength & Conditioning Research, revealed that both heavy and light sled loads can enhance sprint acceleration, with heavy loads potentially eliciting greater improvements. This highlights the effectiveness of sled towing as a means to develop explosive speed and power.

Acute Responses to Resisted Sled Sprinting: Monahan’s doctoral dissertation (2022) from the University College Dublin delved into the acute responses to RSS. While specific findings may vary, Monahan’s research sheds light on the physiological demands and adaptive responses associated with this training modality. Understanding these acute responses can inform the design of RSS protocols tailored to individual needs and goals.

Exploring Sled Training Modalities: From Heavy Loads to Varied Rest Ratios

Heavy vs. Light Load Sled Towing:

Whether you’re an elite athlete or a fitness enthusiast, sled towing offers a scalable and adaptable training stimulus. Based on Kawamori et al.’s findings, incorporating both heavy and light sled loads into your training regimen can yield significant improvements in sprint acceleration ability. Experiment with different loads to optimize your training outcomes and challenge your limits.

Work-to-Rest Ratio Considerations:

The efficacy of RSS isn’t solely determined by the load; the work-to-rest ratio plays a crucial role in dictating training adaptations. Research suggests that shorter rest intervals may enhance metabolic stress and neuromuscular recruitment, while longer rest periods allow for greater recovery and performance sustainability. Tailor your RSS protocol based on your training objectives, considering factors such as intensity, volume, and recovery capacity.

Who Benefits from Sled Training?

– Athletes:

Sled training is a staple in the training programs of athletes across various sports, from sprinters and football players to rugby athletes and track and field competitors. By targeting explosive power and sprint acceleration, RSS can translate to improved on-field performance and competitive edge.

– Fitness Enthusiasts:

Don’t let the term “athlete” deter youβ€”sled training is accessible to individuals of all fitness levels and backgrounds. Whether you’re aiming to boost your speed, torch calories, or enhance muscular strength and endurance, RSS offers a challenging yet rewarding workout experience.

When to Incorporate Sled Training: Practical Applications

Pre-Season Preparation

Integrate sled training into your pre-season conditioning regimen to build a solid foundation of speed, power, and resilience. By progressively loading and varying sled protocols, you can effectively prepare your body for the demands of competition while minimizing the risk of injury.

Off-Season Maintenance

During the off-season, maintain your speed and power gains with regular sled training sessions. Focus on refining sprint mechanics, optimizing force production, and addressing specific performance deficiencies to emerge stronger and faster for the upcoming season.

General Fitness and Fat Loss

Sled training isn’t just for athletes; it’s a potent tool for enhancing overall fitness and torching calories. Whether you’re pushing, pulling, or dragging the sled, each movement engages multiple muscle groups, resulting in a high-intensity, full-body workout that promotes fat loss and metabolic conditioning.

In Summary: Harness the Power of Resisted Sled Sprinting

From weighted sled towing to varied work-to-rest ratios, sled training at our Brisbane gym offers a myriad of benefits and applications for athletes and fitness enthusiasts alike. By integrating the insights from peer-reviewed research and practical experience, you can unleash the full potential of RSS to elevate your performance, ignite your passion for training, and achieve your fitness aspirations. So, whether you’re sprinting towards the finish line or striving for personal bests, let sled training be your secret weapon on the journey to athletic excellence and beyond.

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Athletix is a Fitness and Athletic development centre in the heart of Brisbane (Fortitude Valley) offering Group Classes in Strength, Speed & Agility, Conditioning, Sprint mechanics, Pilates, Mobility and more. Book an Introductory Class Today!


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