Sled Pushes are among the most dreaded exercises in training facilities, but they can really get your heart rate up and challenge your mental fortitude.

They’re also versatile. By using different weight amounts and mixing up the distances you push the sled, you can easily train for multiple goals. The hardest decision when using the sled is determining how much weight to use and how long to push the thing. Base it on your body weight and training goal.

Sled Pushes for Speed Training

The goal of using Sled Pushes for speed training is to apply more force into the ground quickly. This is done by loading up the sled with a weight light enough that you can push it at a fast speed while also placing more force into the ground.

Percent Body Weight: Use 15-25 percent of your body weight on days you feel fresh. On days when you are feeling a little more run down, use 30-50 percent.

Distance: 10-20 yards

The 10-yard distance is good for working on your starting speed. As you increase your distance, you will work on other speed qualities, such as speed-endurance.

Sets: 4-6

Rest: 45-60 seconds between sets

After you have finished all of your Sled Pushes, rest and perform one or two unresisted sprints.

Sled Pushes for Power Training

By increasing the weight of the sled and trying to move it as fast as possible, you can work on power development. Similar to speed development, you are trying to put force into the ground as quickly as possible.

Percent Body Weight: 75-100

On days you are feeling good, use 90 to 100 percent of your body weight. On days where you feel like you’re dragging a little, drop the weight down to 75 to 85 percent.

Distance: 10-25 yards

Just like with speed, the shorter distance is good for developing short explosive power. As you increase the distance, you will work on increasing power-endurance.

Sets: 4-6

Rest: 60-90 seconds between sets

RELATED: Increase Tackling Power with the Sled Push Pull

Sled Pushes for Strength Training

Pushing a heavy sled can do wonders for developing single-leg strength and leg drive, as well as building one’s confidence. Nothing looks better than a sled loaded up with a mountain of weight.

Percent Body Weight: 150-200

When choosing weight, go with how strong you’re feeling. Unlike with speed and power, you don’t need to move the sled with blazing speed. Just try to get it from point A to B in a reasonable amount of time.

Distance: 25-50 yards

If you are going real heavy, keep the distance to 25 yards. If not so heavy, go 50 yards.

Sets: 4-6

Rest: 60-90 seconds between sets

RELATED: A Surprising Full-Body Workout for the Prowler Sled

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