This week, I wanted to highlight one of the most versatile and accessible tools we use in our Group Strength and Conditioning program—the sled.
To build a foundation of well-rounded fitness, we need to incorporate tools that have low barriers to entry but offer high returns. The sled is a perfect example of this. It helps us maintain a high standard of fitness while staying joint-friendly and safe for all levels. And remember: the foundation of our fitness is what keeps us out of the nursing home later in life. Think of it as our hedge against disease.
Why the Sled?
Unlike traditional lifts like squats or deadlifts, the sled doesn’t involve axial loading—which means there’s no stress on the spine from weight being loaded top-down. This makes it much easier on the nervous system, allowing for frequent use and quick recovery.
But what really makes the sled special is how it bridges the gap between maximal strength and strength endurance. It’s rare to find a tool that can push both ends of the performance spectrum so effectively.
A Quick Breakdown: Muscle Fiber Types
Our muscles are made up of two primary fiber types:
Fast-Twitch Fibers (Type II):
- Built for power and speed (think sprints, jumps, heavy lifting).
- Fatigue quickly.
- Primarily use anaerobic energy, but can adapt to improve their aerobic capabilities with proper training !
Slow-Twitch Fibers (Type I):
- Built for endurance (distance running, long-duration efforts).
- Fatigue slowly.
- Highly oxidative—they’re efficient at using oxygen to produce energy.
How the Sled Improves Fast-Twitch Fibers
When we push or pull the sled—especially during repeated bouts or longer efforts—we challenge our fast-twitch fibers in a way that encourages them to become more oxidative. This means they:
- Become more fatigue-resistant
- Recover faster between efforts
- Serve both strength and endurance purposes
This type of adaptation makes our muscles more versatile and capable across a broader range of activities.
Energy System Development
Another reason we love the sled? It can be programmed to target all three energy systems:
- Aerobic Energy System – Long-duration, lower-intensity pushes or pulls
- Alactic Energy System – Short, max-effort sprints with full recovery
- Anaerobic Lactic Energy System – High-intensity intervals with incomplete rest
Over the next three blog posts, we’ll dive into each of these energy systems in more detail. Whether you’re a coach, athlete, or just someone looking to better understand your training—these posts will serve as an educational guide to how we build better, more resilient humans.
,Coach Paul
Reference
- Brown, J. (2022). Lower Body Training: The Definitive Guide to Increasing Size, Strength, and Athletic Performance. Human Kinetics.
- Jamieson, J. (Year). Ultimate MMA Conditioning: The Revolutionary Training Manual for Competitive and Elite Athletes. Publisher (e.g. Black and White Publishing).
