How Sled Push and Pull Training Can Supercharge Your Athletic Performance

By: Bryce Biel
Director of Sports Performance, Legacy at Carbon

It’s not just about what you have in your training toolbox; it’s about how you apply it. And when it comes to sled training, the role of the practitioner (coach) is more critical than ever. How you incorporate sleds into your routine can vary widely, depending on what you want to achieve—whether it’s acceleration, power, or endurance. In this article, we’re diving into the science behind sled training, exploring why it’s becoming a go-to for athletes worldwide, and showcasing five studies that prove its effectiveness.

If you're looking to elevate your performance, from sprinting to building strength, sled training could be the tool you’re missing.

What is Sled Training?

Sleds are versatile, and their uses go beyond just pushing and pulling. Here are some of the ways I incorporate sleds into training sessions:

• Heavy Sled Drags

• Heavy Sled Push
• Light Sled Sprints (based on body weight percentage)
• Lateral Sled March or Sprint
• Sled Linear March
• Isometric Starts
• Sled Push to Sprint
• Sled Movement + Contrast Movements

The Science Behind Sled Training

1. Improving Sprint Acceleration

One of the key benefits of sled training is the ability to enhance acceleration, especially in the early phases of a sprint. This is achieved by placing athletes in an “acceleration lean” position, where the angle of their body aligns with the resistance of the sled, forcing them to recruit more muscle fibers.

• Zafeiridis et al. (2005): This study found that sled pulls at 15-35% body weight improved sprint times within the first 30 meters. The heavy resistance engaged more muscle fibers, resulting in faster early-phase acceleration.
• Spinks et al. (2007): This research showed that using sled loads of 20-30% body weight helped rugby players improve their 10-meter sprints, making them more explosive off the line.

2. Boosting Force Production

Sled training helps athletes understand and generate force, especially when it comes to pushing off the ground with power. Whether using a light or heavy sled, athletes learn to apply force in a controlled and efficient way, which translates to better performance in sprints and other explosive movements.

• Alcaraz et al. (2018): This study found that sled pulls at 20-50% body weight significantly boosted horizontal force production, essential for athletes who need short, intense bursts of speed.
• Cross et al. (2018): Heavy sled training at up to 50% body weight increased force application, which is critical for powerful strides and improved sprint mechanics.

Sled Push vs. Sled Pull: Which One is Right for You?

While both sled pushes and pulls activate lower body muscles and improve power, each variation has distinct benefits:

• Sled Push: Primarily targets the quadriceps, glutes, and core, making it ideal for building total lower body strength while enhancing acceleration.

• Sled Pull: Engages the posterior chain, particularly the hamstrings and glutes. Lockie et al. (2017) showed that sled pulls improved 10-meter sprint performance, making them ideal for athletes focused on explosive speed.

For well-rounded athletic performance, a combination of sled pushes and pulls can offer comprehensive benefits, improving both power and speed.

How to Incorporate Sled Training into Your Routine

To maximize the benefits of sled training, here are some practical ways to integrate it into your workouts:

• Heavy Sled Marches (Pull With Handles) + Contrast Sprint
  Load the sled as heavy as possible and march with proper shin and body angles, pushing off into triple extension (ankle, knee, and hip).
• Lateral Sled Drags (Pull With Handles)
  With a heavy load, focus on lateral pulls by marching with a crossover motion.

• Sled Sprint (Waist Attachment)
  Attach the sled to your waist and perform sprints using a set percentage of your body weight for resistance.

Why Sled Training Matters for Athletes

Whether you're an athlete looking to excel in your sport, a sprinter working on explosive starts, or someone wanting to add intensity to their training, sled work offers proven benefits:

• Accelerate Faster: Sleds help you develop explosive power in the first 10-30 meters of a sprint.
• Increase Force and Power: Training with sleds makes each sprint, jump, and lift more powerful by enhancing your ability to generate force.
• Build Functional Strength: Sleds allow you to target specific movements that translate directly to your sport or fitness goals.

Sleds are accessible and affordable, making them a practical tool for gyms, schools, and even home setups. With proper implementation, sleds can transform the way you train.

Getting Started with Sled Training

Training smarter, not just harder, is key to achieving measurable progress. With sled training, you’re not only building strength and speed, but you’re also engaging in a science-backed method that supports athletic performance across the board.

To learn more about effective training techniques and how we can help you reach your goals, visit www.legacyatcarbon.com and explore our training programs tailored for athletes like you!