December 8, 2008 |
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Dear Friend,
In Your Training In most basic lifts like squat, deadlift, benchpress, barbell row, dips and chins we challenge our bodies by attempting to overcome the effect of gravity on our bodies or our body and the iron combined. The resistance is vertical and our applied force is vertical. Another VERY powerful training tool is to work against horizontal resistance in the form of so called sled dragging (see picture below). Note: If your knees are healthy, it's okay to let them move past your toes.
The resistance in sled dragging is provided by the combined effect of gravity on the iron and the friction between the sled and the ground. Here is a crash course on sled dragging: Sled dragging should be the #1 lower body exercise if you are training for a sport that requires horizontal acceleration. Sled dragging can overload your lower extremities in a big way, without loading your back. However, by pulling or pushing the sled you get a tremendous whole body workout. Sled dragging with a belt around your waist can be combined with carrying a barbell, dumbell, kegs, sandbags etc. This is an example of two point loading (working against resistance at two different points on the body). Sled dragging is generally not effective with very low reps (1-5), but anything from 6-8 reps up to 3-4 minute combinations will provide an amazing training stimulus. Sled dragging obviously requires space and is great for an outdoor workout. There are many ways to apply the resistance. See some examples geared towards karate by clicking on the videolinks below.
Sleds can be purchased commercially or made at low cost using a tire, plates, rope, belt and various attachments.
Karsten Jensen's Blog:
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