Why Sled Training Should Be in Your Workout Program
Walk into almost any CrossFit gym, and you’ll probably see a sled tucked away somewhere. Sometimes it’s out back with the tires and stones, sometimes it’s on a strip of turf ready to go, and sometimes it’s collecting dust in the corner until someone drags it out.
No matter how it’s stored, the sled is one of the most underrated tools in fitness. Whether you’re training for strength, recovering from injury, or just trying to get into better shape, sled work has a place in your routine.
There are two main types of sleds you’ll see:
- Speed sleds — lighter and often used for sprint work or general physical preparedness (GPP).
- Dog or prowler sleds — heavier, built for brutal pushes, pulls, and conditioning.
While a sled probably isn’t the first thing you’ll buy for a home gym, once you’ve got one, you’ll wonder how you ever trained without it.
Sleds for Rehab
One of the best uses for sleds is rehabilitation. If you’ve had a knee, ankle, or hip injury—or you’re dealing with nagging knee pain—sled pushes and drags can help you rebuild strength and tolerance without the stress of heavy, complex lifts.
Why? Because sled training mimics natural walking and running patterns, but with full control over speed, load, and range of motion. That means you can reintroduce strength work safely while protecting your joints.
- Forward sled walks are great for hamstring, quad, or hip flexor strains. Just attach a belt, load lightly, and walk naturally for 10 minutes.
- Backward sled drags are one of the best-kept secrets for knee pain. Taking small steps backward while dragging a sled strengthens the muscles around the knee and builds resilience.
As strength coach Joe DeFranco has popularized, Heavy-Ass Sled Drags (HASDs) are also phenomenal for rehabbing and strengthening the glutes, hamstrings, quads, calves, tendons, and ligaments. They challenge midline stability too—so you’re rehabbing and getting stronger at the same time.
The best part? Sled rehab can often be done daily, with different distances, loads, and variations.
Sleds for Conditioning
If you’ve ever done a sled workout, you know why people talk about “prowler flu.” Few tools can deliver the kind of full-body, lung-burning conditioning that sleds provide.
The beauty of sled training is that it requires almost no technique. Anyone can push a sled. But don’t mistake simplicity for ease—find the right load, and you’ll be working harder than you thought possible.
Conditioning options are endless:
- Short, heavy pushes for intervals.
- Partner relays to keep rest short and intensity high.
- Long pushes or drags with limited rest for brutal endurance.
Unlike running or biking, sled work is purely concentric (no lowering phase), which means you can push the intensity without creating the same kind of muscle soreness that squats or deadlifts might cause. That makes sleds an amazing tool for conditioning, even on days when you’re sore from other training.
Sleds for Speed
Sled training isn’t just about rehab and conditioning—it’s also a proven way to get faster.
Speed sleds with light loads are perfect for sprint drills. They can be used in contrast training, where you sprint with the sled and then follow it with a sprint without resistance. The nervous system gets a boost from the resisted sprint, often helping you run faster in the unresisted sprint right after.
When it comes to speed, the key is to load lightly—too much weight will mess up sprint mechanics. Think of sled sprints as short, explosive efforts with plenty of rest in between, not long conditioning pushes.
Sample Sled Workouts
Here are some simple sled workouts to try, depending on your goals:
Rehab:
- Upright Sled Walk — Walk naturally for 10 minutes with a light sled. Great early-stage rehab or general preparedness.
- Backward Sled Drag — Accumulate 200 yards of backward dragging, taking small steps and keeping toes forward.
Conditioning:
- Sled Relay — In groups of three, sprint 15 yards, hand off, and repeat. Use high handles in one direction, low handles in the other.
- Sled Suicides — Push the sled 5 yards and back, 10 yards and back, 15 yards and back, alternating between high and low handles.
Speed:
- Dog Sled Pushes — 8–10 all-out 10-yard pushes with full rest between each.
- Contrast Sprints — Sprint 10 yards with a sled, rest 30 seconds, then sprint 10 yards without it. Do 6–8 sets, resting 3 minutes between rounds.
Final Thoughts
Sleds are simple, versatile, and brutally effective. They can help you come back from injury, build conditioning that carries over to sports and life, and even make you faster. You don’t need complicated technique, and you can tailor the loading to exactly where you are in your fitness journey.
So whether you’re training for sport, looking to get healthier, or just want to try something new, sled work deserves a place in your program. It’s not just for CrossFit gyms or hardcore athletes—it’s for anyone who wants to get stronger, fitter, and more resilient.
👉 Want help building sled training (and other proven strength methods) into your routine? Book a free no sweat intro here.
Tim
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