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  • 7/28/2019 Sled Programs

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    4/10/13 The 55 Best Prowler Programs

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    The 55 Best Prowler Programs(http://articles.elitefts.com/training-articles/the-55-best-prowler-programs-rach -add-header/)

    ByEFS ReadersPublished: April 25, 2012 Posted in: Products & Review s (http://articles.elitefts.com/category/products-

    reviews/) , Programs (http://articles.elitefts.com/categ ory/training-articles/programs/) , Sports Training(http://articles.elitefts.com/category/training-articles/s ports-training/) , Training(http://articles.elitefts.com/category/training-articles/) Tags: best 55 (http://articles.elitefts.com/tag/best-55/) , gpp(http://articles.elitefts.co m/tag/gpp/) , pointers (http://articles.elitefts.com/tag/pointers/) , prowler (http://articles.elitefts.co m/tag/prowler/)

    The 55 Best Prowler Programs

    We asked on Facebook for you to post your favorite Prowler (http://www.flexcart.com/members/elitefts/default.asp?m=SR&SearchPhrase=prowler) workout. We picked our top 55 favoriteand a winner that is listed at the end of the article. Did you make one of the top 55 Prowlerworkouts?

    1.) The Marathon: start with body weight or more in plates, and go as far as you can. Once you hit the wall, do20 free-standing body weight squats. Go as far as you can with the Prowler again and as soon as you stop, doa 40-yard sprint. Repeat 5 times. Dan Go Hard Ekst rom

    2.) Death Rally: load up the P rowler with y our body weight in plates, then do 20, 20-yard sprints for time. Trynot to die. Daven Williams

    3.) Do 40 yards for 10 trips, while alternating high/low handles with 90 pounds. The hardest part becomesstaring at t he watch for 5 minutes afterward to see if you survived not getting the Prowler Flu. GeraldSantoleri

    4.) I bought one for in our gym to push down our 30-yard walkway. After deadlift day, we add plates every other trip until we cant move it the full 30 y ards. Then, we work back down. Brian Sealock

    5.) Just push t il you puke! Do 30-yard sprints on asphalt (down and back). Then, add two more plates andrepeat. Continue until vomiting occurs. Then, do at least two more runs! Todd Marcoullier

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    http://www.flexcart.com/members/elitefts/default.asp?m=SR&SearchPhrase=prowlerhttp://www.flexcart.com/members/elitefts/default.asp?m=SR&SearchPhrase=prowlerhttp://www.flexcart.com/members/elitefts/default.asp?cid=390http://articles.elitefts.com/tag/prowler/http://articles.elitefts.com/category/training-articles/sports-training/http://articles.elitefts.com/training-articles/the-55-best-prowler-programs-rach-add-header/http://articles.elitefts.com/training-articles/the-55-best-prowler-programs-rach-add-header/http://articles.elitefts.com/training-articles/the-55-best-prowler-programs-rach-add-header/http://articles.elitefts.com/training-articles/the-55-best-prowler-programs-rach-add-header/http://articles.elitefts.com/training-articles/the-55-best-prowler-programs-rach-add-header/http://articles.elitefts.com/category/podcasts/http://articles.elitefts.com/category/features/http://www.elitefts.com/apparelhttp://www.flexcart.com/members/elitefts/default.asp?cid=390http://www.flexcart.com/members/elitefts/default.asp?m=SR&SearchPhrase=prowlerhttp://articles.elitefts.com/tag/prowler/http://articles.elitefts.com/tag/pointers/http://articles.elitefts.com/tag/gpp/http://articles.elitefts.com/tag/best-55/http://articles.elitefts.com/category/training-articles/http://articles.elitefts.com/category/training-articles/sports-training/http://articles.elitefts.com/category/training-articles/programs/http://articles.elitefts.com/category/products-reviews/http://articles.elitefts.com/training-articles/the-55-best-prowler-programs-rach-add-header/http://articles.elitefts.com/category/podcasts/http://articles.elitefts.com/category/classics/http://articles.elitefts.com/category/features/http://articles.elitefts.com/category/products-reviews/http://articles.elitefts.com/category/business/http://articles.elitefts.com/category/nutrition/http://articles.elitefts.com/category/training-articles/http://articles.elitefts.com/
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    4/10/13 The 55 Best Prowler Programs

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    6.) Just do 10, 40-yard Prowler sprints. Its all you need. Levi Taylor

    7.) Pulling my Prowler with my harness for a straight mile with 150 pounds on it after a squat training session. Awesome and people love to treat you like Rocky as you pass by on the road. Feels better than cake on a cheatday. Jerome Cook

    8.) Prowler hill sprint: 40-yard sprint with at least 100 pounds. All low handles. 10-15 reps or until dead. Ryan Oglevee

    9.) Buddy Runs: s prints using the high handles, with a Prowler that is loaded with one of your training partnerswho is encouraging (berating) you to keep your feet moving as fast as possible. Switch pusher/rider after eachsprint. Jon Hayes

    10.) Load it with 45s and push 25 feet. Superset with 10 heavy tire flips, us e a 10-minute time c ap, and do asmany rounds as possible. Luke Sweet

    11.) Sprint with Prowler 30 yards each way. Then, add another two plates and do it again. Repeat process tilprojectile vomiting occurs. Then, do two more runs! Todd Marcoullier

    12.) Do 4 x 20m Prowler pushes followed by 20m sled (http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=8) sprints followed by 5 reps each target Turkish get-up (32 pound kb) followed by 5 repsclean and press with a kettlebell (64 pound kb). Take all the equipment to the local park at the weekends. Mike Heeney

    13.) At our camp in Afghanistan at 7500 feet, we do Prowler suicides to simulate pulling/pushing a casualty.Best workout we found:

    Load Prowler with 1 x 45-pound plate, push 25m. S print back t o start and grab another 45-pound plateand sprint back to Prowler.Load Prowler (2 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plateand sprint back to Prowler.

    Load Prowler (3 x 45-pound plate) and push 25m. Sprint back to start and grab another 45-pound plateand sprint back to Prowler.Load Prowler (4 x 45-pound plate) and push final 25m. Rest one minute and reverse the process. DanFerriter

    14.) Prowler Suic ides: push t he low handle 10 yards, high handles back, low handle 20 yards, high handlesback. Fastest time wins. Pat Lion

    (http://www.elitefts.com/view/?sp=4647)

    15.) Simple and easy load Prowler to appropriate weight, depending on the person this could be different, do

    a 15-yard sprint with the high handles, then jump through the Prowler, over the low handles, turn around andpush back with low handles. Do this at least 10 times, more if you wish. Track times with a stopwatch for bestresults. Jonathon Leitch

    16.) I strap my son in the harness and he pulls 2 x 20 yards each to finish his workouts. Then, he hops on theback and makes me pull him around. Grant Christiansen

    17.) Get three or four people together and use somewhere between 90 and 180 pounds. Push 80 feet, run backand do 10 sledge swings per arm. Do these Indian Style for 10 rounds. So basically t he Prowler and sledgenever stop swinging. Bryan Benzel

    18.) 3 x Giant Set: 40 yard chest press, 40 yard row, 20 yard reverse fly, 20 pull-throughs. Finish with 5 x 20yard pushes with as much weight as possible. I wrote an article for SCJ (this months issue) on the benefits of using a sled using the Econo Prowler as an example. Nathaniel Jenkins

    19.) First, load it. Push until you cant anymore. Wait until breath returns. Repeat 2 and 3 a few times.Turn Prowler around, repeat 2 and 3 until home. Additional benefit is that if I do this at 5:30AM I get to piss

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    off the neighbors with their perfectly manicured lawn. Jason Beaudoin

    20.) To date, the nastiest Prowler session I inflicted on myself: Post ME upper. 160 feet there and back with90 pounds on Prowler 2. Rest one minute followed by Prowler Shotguns for 20 reps with the low handle, 20reps with the mid-high parallel bars. Then, rest one minute followed by 160 feet there and back again. Rest oneminute followed by t he Prowler with a 50 foot rope row for two lengths. Go right into Prowler shotguns back t ostart 15 reps! Rest one minute and unclip rope, then repeat attempted, but fail due to spins. Managed to get intomy studio gym bathroom and ended up on the nice cold ceramic tile floor stripped down to boxers. I layid therefor an hour on the verge of projectile Prowler flu contemplating why? LoL! Michael Arthur Guerra

    21.) Do hand-over-hand uphill pulls 4 sets x 125 pounds. Do backward and forward drags 4 sets x 180pounds. Tennis shoe blow-out pushes, 4 sets of pyramid sets increasing to over 500 pounds for 20 yards. Charles Gardner

    22.) Ladder at 20, 40, 80, 100 yards. Two to three ladders. Steve Bogle

    23.) 40 yard on-the-minute sprints with 50-60 percent of body weight. The faster you push, the longer you get torest. 8-10 repeats for a finisher. Jenica Allen

    24.) 40 yards each way with a group of three. Everyone gets a turn each trip. Load one plate each side: and godown and back. Then, add 25s to each side: down and back, 25s off plate on: down and back. Rinse repeatuntil someone passes out, pukes or dies. First one to quit has to put all the gear away, and gets made fun of mercilessly until we do it all again and someone else quits first. John J Brooks

    25.) I use it to take my full body GPP to another level.

    High parallell bars for 100 feetMid -horizontal bar for 50 feetLow-horizontal bar 50 feetPull back (Prowler in front of you) with straps for 25 feetChest push (Prowler behind) with st raps 25 feet

    As many rounds as possible in 15 minutes. When using the straps, I like to us e soft D cable attachments, t hengrab one with each hand, stand in between the two s traps, and push or pull. Bryan Stellfox

    (http://www.elitefts.com/view/?sp=1006)

    26.) We have our wrestlers use it t o perform their s tep-knee-step technique, so they will build explosive power when they shoot their double legs. Eric Semifero

    27.) Attach a long rope to the Prowler, push it 40 yards, sprint back and then pull it to you. Repeat. Max Keirn-Whiting

    28.) Favorite Prowler workout so far: use the Econo Prowler and load 45s on each side. Do 30-yard sprintson asphalt for however long it takes to get to 100 total. Did it this past Saturday for charity. Took me right at twohours and I raised $2,800 for a local teen with cancer. Ill send yall the video when I get it fully edited. David

    Allen

    29.) Prowler Marathon: the day I received my Prowler, I put 90 pounds on it and pushed it a half mile lap inmy neighborhood. It t ook me 75 minutes! Zach Rounsaville

    30.) Eight person workout. Place keg on Prowler and have two people push the Prowler for 25 meters. Eachperson drinks a beer. Rotate to next pair and repeat. Works best with rugby forwards. Matthew Stafford

    31.) Prowler shuttle on thick turf (weight dependent on individual, usually 25-45 pounds per side)

    5 yards high, bring back 5 yards low10 yards high, bring back 10 yards low20 yards high, bring back 20 yards lowPukex 5 if still able to move. Zach Blanton

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    32.) This winter I have been pushing it on a back road overlooking Frenchmans Bay and Mt. Desert Island. Theroad is layered with sand and salt from the winter and it makes a horrific noise, but the view is unequaled. 20trips of 40 yards or so. Lucy Unger

    33.) Prowler 20 yard shuttle runs x 315 back squat for eight rounds. Davin Cronquist

    34.) Walk with a Prowler for 40 yards, choose a weight that is reasonably light/can keep constant speed whilewalking like 90 pounds follow this by 40 yards of walking lunges, followed by 40 yards of walking with theProwler, followed by 20 goblet box squats, followed by 40 yards of walking with Prowler, followed by 20dumbbell (http://www.flexcart.com/members/elitefts/default.asp?m=SR&SearchPhrase=dumbbell) or kettlebell(http://www.elitefts.com/view/?sc=174) swings, followed by 40 yards walking, followed by 20 bodyweight squats(by this point even bodyweight squats suck) and lastly followed by a 40-yard sprint with the Prowler. I use thisfor helping increase GPP and when I need to lean down a bit so I can make weight. Ty Hamilton

    35.) Prowler mile around an old track Indian run style. One guy pushes his turn, goes to the back of the lineand jogs with the team until it is his turn again until a mile is completed. Sam Luker

    36.) Where I work, the main police station has a parking ramp inclined at 45 degrees. I put two 45-pound platesand push it up and pull it down walking backwards for 5 trips with the Prowler, working to do 10. Then, I runwith a 50-pound weighted vest, make five trips, then walk five more. I do this after-hours though, because other cops see this and think this isnt normal which scars me because they have guns. Thank goodness they cantshoot straight. Jimmy Jam

    37.) With 100 pounds, push 10 yards, then pull 10 yards for 3-5 sets between regular lifting sets. Carl Reinhardt

    (http://www.elitefts.com/view/?sp=2294)

    38.) Heavy upright Prowler drags down. Backward Prowler drags back. Distance is about 30 yards, 3-6 s ets,weight is as heavy as humanly possible. Cj Appenzeller 39.) 100kg 0kg challenge. 25m low handle, 25m high handle. 100kg there and back, 90 there and back,80,70,60,50,40,30,20,10,0. Total of 22 lengths for time. Quickest time was 10.21, slowest was 25.31! And youhave to remove your own weights. Hahahaha! David Cross40.) Prowler Mile: I used the turf in the gym which is 15 yards and went down and back with 90 pounds on theProwler for a total of 60 laps or 1,800 yards. It took me 76 minutes for the mile and 32 minutes for a half mile.

    Ben Podbielski 41.) Steep incline hill pushes: 10 sets. On the first set, try and beat prior weeks first set and total time for all 10sets should be tried to be beat from each week. Add 25 pounds to each set. Joshua Harvey

    42.) 40 yard harness pulls, adding plates every two pulls until you get up to a max pull. Great for truck pulltraining adding an arm-over-arm rope is great, too. Keith Thompson43.) 20 yard pushes x 8. 40 yard pulls x 4. Tug of war with 2 x 50 rope x 5. Push and release 8 x 4. Jay Kearney 44.) Hook the ropes on the Prowler and add however much weight you want. Do the ropes for one minute, 15seconds of slams, alternating, inside out circles, and jumping jacks. Then push the Prowler 30-40 yards andpull it backwards from the ropes. Matt Johnston

    45.) My training partners and I coin our most brutal prowler workout as The Masochistic Mile. It consists of thefour of us with three stations going one mile around the neighborhood. Here are the stations that we rotate:

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    46.) Five rounds for time: 5 tire flips, 25 sledgehammer swings echa side, 25 burpees, and 40-yard Prowlerpush. Jim Stone

    47.) As a legitimate Prowler workout and not as a finisher

    Backward Sled Drags (40 yards) x 2Forward Sled Drags (40 yards) x 2Reverse Fly x 15 repsForward Sled Fly x 15 repsProwler Hi/Lo x 4 Finisher Miguel Aragoncillo

    48.) A. 4 x 40 sprint with 1pps B. 4 x 25 heavy drags 3-4pps with spud strap C. 4 x 40 low handle with 150pounds no stopping. David Terry

    49.) I put a board on mine so it can hold my s andbag loaded at 105 pounds. Sprint about 30-40 yds (width of culde sac) take off sandbag and do 5 sandbag clean and press, minute rest, load sandbag on Prowler and sprintback, 5 sandbag front squats, repeat for 20 minutes. Brandon McElroy 50.) 30 yard push with 270 pounds, 20 Prowler jump-overs. Repeat four times. Andy Sedar 51.) I hook a light band (http://www.flexcart.com/members/elitefts/default.asp?m=SR&SearchPhrase=band)around my waist and use it like a jammer. I start with a little tension on the band, take a penetration step, andpush it as far as possible. The weight added to the Prowler is 50% of the persons body weight. RyanCarranza52.) 40 yard pushes. On t he clock. One every two minutes. Alternate high/low drive. Complete 6 reps loaded100 percent of your body weight. 6 Reps 50 percent of y our body weight. 6 reps 25 percent of your body weight.

    Kevin Doak Wisham53.) Sitting hand-over-hand rope pull for 40 yards, then immediately pushing it back 40 yards. Mike Mangione54.) As a finisher, do Prowler suicides. 10 yards down, 10 yards back, 20 down, 20 back, 30 down, 30 back.

    And do two or three sets. Jordy Anderson

    and the winner

    55.) Prowler Suicides: start with an empty Prowler and go down and back 50 yards. Add 2 plates, go 40yards. Add two 25, go 30 yards. Move up to 2 plates a side and go 20 yards. Add two 25 and go 10 yards.NOWrepeat the process, but go backwards work down in weight, but longer distance. You will not be able towalk. Mind you, these are done at a fast paceno walking! Josh White

    Be Sociable, Share!

    About the Author

    For the lifters, by the lifters.

    6 Comments

    1. Reply (/training-articles/the-55-best-prowler-programs-rach-add-header/?replytocom=615527#respond)

    Aaron

    Posted April 26, 2012 at 12:31 AM

    Any way of getting Prowlers in Aus tralia?

    2. Reply (/training-articles/the-55-best-prowler-programs-rach-add-header/?replytocom=616494#respond)

    josh (http://www.retributionfitness.com)

    Posted April 26, 2012 at 8:18 PM

    Weve always done (loaded w/ 180#) 30ft low push/high back, 40ft, 50ft, 60ft, 50ft, 40ft, 30ft. anything under 4min tends to be a good run.

    Prowlers a great tool. Love it!

    3. Reply (/training-articles/the-55-best-prowler-programs-rach-add-header/?replytocom=617167#respond)

    Bo Hill

    Posted April 27, 2012 at 9:41 AM

    I like to hook chains on the prowler or a rope will work also. Then hook the chain to one end of a pole or bar. Hold the bar stright out in front of you and walk forward. You can als o do walking lunges with rotationswhile holding the bar out in front of you. Great core work!!!

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    4. Reply (/training-articles/the-55-best-prowler-programs-rach-add-header/?replytocom=617660#respond)

    Schad

    Posted April 27, 2012 at 7:54 PM

    Speed and strength circuit for conditioning.

    Use 6-8man team, attach each with a 40 foot ropeStrength = 180-225lbs (done once)Speed = 90lbs (done twice)

    Pull the prowler 40 feet, then push it 40 feet so the next man can do it! Complete 8 rounds, Indian style soit never stops moving.

    5. Reply (/training-articles/the-55-best-prowler-programs-rach-add-header/?replytocom=631537#respond) Kyle

    Posted May 9, 2012 at 7:10 PM

    Love the workout with the keg! Speaking as a rugby forward myself, ill have to incorporate this into mytraining!

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