Why We Love the Sled in Our Group Strength & Conditioning Program

This week, I wanted to highlight one of the most versatile and accessible tools we use in our Group Strength and Conditioning program—the sled .

To build a foundation of well-rounded fitness, we need to incorporate tools that have low barriers to entry but offer high returns . The sled is a perfect example of this. It helps us maintain a high standard of fitness while staying joint-friendly and safe for all levels. And remember: the foundation of our fitness is what keeps us out of the nursing home later in life. Think of it as our hedge against disease .

Why the Sled?

Unlike traditional lifts like squats or deadlifts, the sled doesn’t involve axial loading —which means there’s no stress on the spine from weight being loaded top-down. This makes it much easier on the nervous system , allowing for frequent use and quick recovery.

But what really makes the sled special is how it bridges the gap between maximal strength and strength endurance . It’s rare to find a tool that can push both ends of the performance spectrum so effectively.

 A Quick Breakdown: Muscle Fiber Types

Our muscles are made up of two primary fiber types:

Fast-Twitch Fibers (Type II):

• Built for power and speed (think sprints, jumps, heavy lifting).
• Fatigue quickly.
• Primarily use anaerobic energy, but can adapt to improve their aerobic capabilities with proper training !

Slow-Twitch Fibers (Type I):

• Built for endurance (distance running, long-duration efforts).
• Fatigue slowly.
• Highly oxidative —they’re efficient at using oxygen to produce energy.

How the Sled Improves Fast-Twitch Fibers

When we push or pull the sled—especially during repeated bouts or longer efforts—we challenge our fast-twitch fibers in a way that encourages them to become more oxidative . This means they:

• Become more fatigue-resistant
• Recover faster between efforts
• Serve both strength and endurance purposes

This type of adaptation makes our muscles more versatile and capable across a broader range of activities.

 Energy System Development

Another reason we love the sled? It can be programmed to target all three energy systems :

• Aerobic Energy System – Long-duration, lower-intensity pushes or pulls
• Alactic Energy System – Short, max-effort sprints with full recovery
• Anaerobic Lactic Energy System – High-intensity intervals with incomplete rest

Over the next three blog posts , we’ll dive into each of these energy systems in more detail. Whether you’re a coach, athlete, or just someone looking to better understand your training—these posts will serve as an educational guide to how we build better, more resilient humans.

,Coach Paul 

Reference

• Brown, J. (2022). Lower Body Training: The Definitive Guide to Increasing Size, Strength, and Athletic Performance. Human Kinetics.

• Jamieson, J. (Year). Ultimate MMA Conditioning: The Revolutionary Training Manual for Competitive and Elite Athletes. Publisher (e.g. Black and White Publishing).