Spaid Strength & Conditioning
Strength & Conditioning, Tactical / Military, First Responders, General FitnessThis 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.
Features4 sessions per week
Must use App app to view and log training
Program Training
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.
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
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
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
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.
