Non-traditional workouts are a great way to increase strength, power and endurance, while also adding a new twist to your training. In Part 1 of this series, we discussed common pieces of non-traditional training equipment and how they improve performance. In Part 2, we provide two complete workouts that you can incorporate into your training program.

This two-day non-traditional program is split into upper and lower-body segments. Since you are using non-traditional implements, each exercise mirrors athletic movements and will translate to improved performance on the field.
This program can complement a traditional off-season weight-training routine by replacing an upper- and lower-body workout. Or, you can solely perform the non-traditional workouts by repeating them twice a week. Since these workouts will fatigue your body, it’s essential to rest for one day between workouts.

Workout Guidelines

• Start with only the weight of the cart. As your strength improves, have a partner sit or stand on the cart.
• Start with only the weight of the sled. Add plates as you increase strength.
• Adjust the time of the sledgehammer and rope exercises to increase the challenge
• If you have access to different tires, adjust the size as you increase strength. If you only have one tire, simply increase reps or time.
• Start with two sets of each exercise.

Upper-Body Workout

• Dynamic Warm-Up
• Cart Low Row: 2-3×5
• Single-Arm Sled Row: 2-3×10 each arm
• Sled Chest Press: 2-3×10
• Sled Front Raise: 2-3×10
• Sled Triceps Press: 2-3×10
• Sled Bicep Curls: 2-3×10
• Sledgehammer Slams: 2×25-30 seconds both sides
• Sled Twists: 2-3×10 each side
• Sled Crunches: 2-3×10
• Ropes: 2×25-30 seconds each version
• • Two Arms Together
  • Two Arms Alternating
  • Two Arms Cross
  • Single-Arm Right
  • Single-Arm Left

Lower-Body Workout

• Dynamic Warm-Up
• Cart Push: 2-3×30 yards
• Cart Pulls: 2-3×30 yards
• Uphill Sled Push: 2-3×30 yards
• Uphill Sled Pull: 2-3×30 yards
• Single Tire Flips: 2-3×5
• Triple Tire Flips: 2-3×3 (one rep is three flips)
• Sled Plank Pulls: 2-3xlength of rope, each side

For an intense conditioning circuit with non-traditional workout equipment, check out Herschel Walker’s MMA workout.