Art thou savage enough for sled pushes?

This is my sketch for this rainy Saturday. I do miss my sled pushes. I use to implement them in my training for myself and clients. I personally hated cardio but using the sled never felt like cardio. There is something about it that's simple and primal. You can push yourself to the limit while still being relatively safe. The sled moves or you you don't.

Benefits of Sled Pushing

Everyone hates cardio. The sled push will test your work capacity whether you are working for time, laps or weight. So you'll be strengthening your heart, lowering your blood pressure, getting stronger, increasing your stamina just by pushing a damn sled. It's one of the best fat burning exercises to implement into your program.

Sled Push Program

There are tons of programs for sled pushes. I will list the programs I use to do below.
Of course, you'll need a sled (prowler) and some space to push. The longer the space the better otherwise you'll need to spin the sled around or have mutiple vertical handles to push on both sides. You'll need approximately 40-60 feet of clear pushing space. You can get creative and just do 3 laps of 20 feet.

Sled Push Program: Speed

• 6 sets x 1 lap (60 feet) w/ light weight (men 50lbs, women 25lbs). Rest 2 min. Sprinting.

Sled Push Program: Endurance

• 6 sets x 60 seconds w/ medium weight (men 100lbs, women 50lbs) Rest 1 min. Walking.

Sled Push Program: Strength

• 5+ sets x 1 lap w/ medium to heavy weight (build up weight/ set; 25 or 45lbs/ set) Rest 90 seconds. Walk Grind.

Those programs are just an idea of what you can do. You will have to adjust to your environment, the sled, the resistance, the space, the flooring you have. My old gym had rubber mats which just made it murder to push that sled on sticking humid days. The more laps the more friction and harder it got. No excuses. No machine can duplicate the feeling you get pushing that sled.

Pure Savage.