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hi, this too is from Iron Addict's

Here is a solid way to break into sled pulling without impacting recovery. Yes, you can just start out dragging 200 lbs for 15 minutes a couple times a week, but expect to grossly overtrain and watch your lifts go down. If you implement a schedule much like the one outlined here you will get into shape pretty fast, and most importantly, your weight training sessions will not be effected.

If you are a 150-300 lb squatter:

Two days a week, your choice of days. But try to at least pull the day AFTER you do squats.

Use 50 lbs on the sled, assuming a sled weight of 40-45 lbs for all days

Week one-two for 5 minutes with only 1-2 very SHORT breathers.

Week 3 seven and a half minutes.

Weeks 4-5 ten minutes.

Week 6, 12.5 minutes.

Weeks 7-8, 15 minutes.

Weeks 9-10 add 20 lbs.

Weeks 11-12, either go up in frequency, or up in minutes. This means either go to 20 minute sessions, or add a day. At this point, you may also add a heavy day. That is defined as pulling a weight between 150-350 lbs for four 50 yard passes.


If you are a 300-600 lb squatter:

Two days a week, your choice of days. But try to at least pull the day AFTER you do squats.

Use 70 lbs on the sled, assuming a sled weight of 40-45 lbs for all days

Week one-two for 5 minutes with only 1-2 very SHORT breathers.

Week 3 seven and a half minutes.

Weeks 4-5 ten minutes.

Week 6, 12.5 minutes.

Weeks 7-8, 15 minutes.

Weeks 9-10 add 20 lbs.

Weeks 11-12, either go up in frequency, or up in minutes. This means either go to 20 minute sessions, or add a day. At this point, you may also add a heavy day. That is defined as pulling a weight between 150-350 lbs for four 50 yard passes.


If you are a 600-900 lb squatter:

Two days a week, your choice of days. But try to at least pull the day AFTER you do squats.

Use 90 lbs on the sled, assuming a sled weight of 40-45 lbs for all days

Week one-two for 5 minutes with only 1-2 very SHORT breathers.

Week 3 seven and a half minutes.

Weeks 4-5 ten minutes.

Week 6, 12.5 minutes.

Weeks 7-8, 15 minutes.

Weeks 9-10 add 20 lbs.

Weeks 11-12, either go up in frequency, or up in minutes. This means either go to 20 minute sessions, or add a day. At this point, you may also add a heavy day. That is defined as pulling a weight between 150-350 lbs for four 50 yard passes.


Iron Addict

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