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