Spaid Strength & Conditioning

Strength & Conditioning, Tactical / Military, First Responders, General Fitness
Coach
Matthew Spaid

This program is designed to be used with a sled. You can do this training on it's own, or easily add it into any program for some additional General Physical Preparedness. Sled work is also a great option if you are working around injuries. If you have longevity in mind, then this training is for you, as the sled puts less strain on the body with no eccentric load. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Build Strength and Power with the Sled
The sled is an excellent tool for developing strength and power that will transfer over well to real life situations
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Safe for All Ages
From youth to the elderly, the sled is an extremely safe tool due to the fact that there is no eccentric load. This causes less muscle damage and soreness while still improving your strength and conditioning.
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Longevity
The sled is something that you can use until old age.
Equipment
Recommended
Required: Sled // Strap // Rope // PlatesRecommended: Various attachments for the sled straps // dumbbells // kettlebells // plyobox
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

A

Dynamic Stretch

B

Sled Pull Through

3 x 10

C

Reverse Lunge Sled Walk

3 x 10

D

Crossover Lateral Sled Drag

3 x 10

Circuit

E

Prowler Push 10 Rounds :30 on/1:00 off, add weight each round.

Tuesday
Week 1 Day 3

A

Dynamic Warm Up 1

B

Sled Chest Press

3 x 10

C

Sled Face Pull

3 x 10

D

Bent Over Lateral Sled Raise

3 x 10

Circuit

E

3-5 Rounds Seated Hand over Hand Sled Row (with a long rope, 75-100' if available) Prowler Push back Push Ups x 20

Thursday
Week 1 Day 5

A

Dynamic Warm Up 1

B1

Prowler Push

8 x 50

B2

Backward Sled Drag

8 x 50

C

Vertical Jump

5 x 5

D

1-Leg Step-Up Jump

5 x 5

Circuit

E

Forward Sled Drag for 10:00 Use a light weight and stay moving for 10:00

Saturday
Week 2 Day 0

A

Dynamic Warm Up 1

B1

Explosive Sled Row

8 x 50

B2

Prowler Push

8 x 50

C

Plyo Push-Up

5 x 5

D

Bent Over Med Ball Chest Toss

5 x 5

E1

Explosive Chest Press

8 x 5

E2

One Arm Sled Drag

8 x 50

Coach
coach-avatar Matthew Spaid

Matt Spaid is a Captain in the Fire Service, a Power Athlete Certified Coach, an Adaptive Athlete Level 1 Trainer, and a Marine Corps Combat Veteran. Spaid has competed in the MW and LW Open class of Strongman, CrossFit, and Endurance Events.

Antifragile: Sled Only