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By: Bullpen Marketing LLC Copyright 2007 Bullpen Marketing LLC Website: http://www.metroflexgymtraining.com E-mail: info@metroflexgymtraining.com
Disclaimer
Nature of Expertise This program is for educational and informational purposes only. It is not intended as medical, professional, or legal advice. Always consult your doctor (physician) or health care provider before making any and all changes to your diet or nutrition program or beginning an exercise program, especially one which can be strenuous. Your physicians or health care providers recommendations are always to be considered of utmost priority, and any recommendations are superior to any information produced by Metroflexgymtraining.com and/or Bullpen Marketing LLC. The use of diet and nutrition to control metabolic disorders and disease is a very complicated science, and is not the purpose of this program. The purpose of this program is to help healthy people reach their cosmetic fitness goals by educating them in proper nutrition and exercise guidelines. Hardcore weight training is not for everyone, and you assume all liability and responsibility for injury, loss, or damage resulting from any information you apply which is described in this manual directly stated, indirectly implied, or otherwise. No health claims are made for this program. This nutrition and exercise program will not help cure, heal, or correct any illness, metabolic disorder, or medical condition. The author is not a medical doctor, registered dietitian, or clinical nutritionist. Consulting Your Physician If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care professional with a clinical nutrition background (MD, RD, or CCN) for your special nutrition program. Your nutrition plan will not be effective by itself. You must combine a good diet with an appropriate exercise program for optimal results. If you have been sedentary and are unaccustomed to vigorous exercise, you should obtain your physicians clearance before beginning an exercise program. The American College of Sports Medicine (ACSM) recommends that even apparently healthy males over the age of 40 or females over the age of 50 to have both a physical exam and a diagnostic exercise test prior to starting a vigorous exercise program. A diagnostic exercise test and physical examination is also recommended in individuals of any age who exhibit two or more of the major coronary risk factors (smoking, family history of heart disease, elevated blood cholesterol, elevated blood pressure, and diabetes). Any individual with a known history of heart disease or other heart problems should be required to have a medical evaluation including a graded exercise test before engaging in strenuous physical activity. INDEMNITY AND LIABILITY The author, publisher, Bullpen Marketing LLC and any of its officers & members, Metroflex Gym and any of its officers & members, Brian Dobson, and any websites associated with the above persons & companies shall have neither liability nor responsibility to any individual, groups of individuals, or entity with respect to any of the information contained in this manual. The user
assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course. The author, publisher, Bullpen Marketing LLC and any of its officers & members, Metroflex Gym and any of its officers & members, Brian Dobson, and any websites associated with the above persons & companies shall also have neither liability nor responsibility to individual, groups of individuals, or entity with respect to any of the information contained in any information sources cited in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information from websites & companies listed in this manual. You agree to indemnify and hold Bullpen and Metroflex and their officers, co-branders, other partners and employees harmless from any claim or demand, including reasonable attorneys' fees, made by any third party due to or arising out of: (a) your User Materials and any other content (e.g. computer viruses) that you may submit, post to or transmit through the Site (including a third partys use of such User Materials or content (e.g. reliance on the accuracy, completeness or usefulness of your User Materials)); (b) your access to or use of the Site, Services or Materials (including any use by your employees, contractors or agents and all uses of your account numbers, user names and passwords, whether or not actually or expressly authorized by you, in connection with the Site or any Services or Materials); (c) your connection to the Site, Services or Materials; (d) your violation of the Terms of Use; (e) the actions of any member of your Work Group; (f) your infringement of any third partys Intellectual Property Rights when using any of the Software made available on the Site, Services or in any Materials; (g) your violation of any rights of any third party; (h) your access to or use of Linked Sites and your connections thereto; or (i) any dealings between you and any third parties advertising or promoting via the Site, Services or Materials.
TABLE OF CONTENTS
Disclaimer ....................................................................................................................................... 2 Metroflex Gym Contact And Training Information ....................................................................... 5 Credits And Where To Buy A Sled ................................................................................................ 6 Basic Definitions:............................................................................................................................ 7 Introduction................................................................................................................................... 10 Why Sled Dragging Works........................................................................................................... 11 Potential Drawbacks To Sled Dragging .................................................................................... 12 Sled Dragging Exercises Without Sled Strap............................................................................ 13 Sled Dragging Exercises With Strap............................................................................................. 20 For More Information ................................................................................................................... 26 Sled Dragging Schedule (For Novice Users)................................................................................ 27 Sled Dragging For Advanced Lifters ............................................................................................ 29 Concerns ....................................................................................................................................... 31
If you wish to learn more about how to train according to the Metroflex Gym way, including the use of sled dragging, please visit: http://www.metroflexgymtraining.com
Their phone # is: (617) 387-5998 Their address is: 305 Broadway Everett, MA
You are welcome to contact them for purchasing a dragging sled, additional dragging sled video instruction, or other strength & conditioning equipment.
Basic Definitions:
Here is a picture of the dragging sled (aka pulling sled) without weight plates on it:
Here is a picture of the dragging sled (aka pulling sled) and its chain attachments:
Here is a close-up picture of the strap attached to a harness (instead of a weight lifting belt):
To do the exercises recommended you will need: A heavy gauge chain approximately 8 feet long and 2 carabineers to attach the chain to the sled, and the sled strap to the chain A sled strap Several weight plates, totaling 100-300 pounds (more weight for advanced lifters and athletes) A sturdy weight lifting belt A sled dragging harness (not necessary for basic exercises, but very useful) A flat surface on which you can pull/drag the sled o Preferably at least 50 feet
Introduction
Sled dragging (pulling) is a terrific way to accomplish the task of improving physical conditioning, injury rehabilitation, and cardio training! A metal dragging sled, with incremental weight increases and a few basic straps, can transform your physique and increase your capacity to tolerate hardcore training. This metal sled has a small post allowing you to add weight plates. It can be attached to your lifting belt, various ropes, or even a small harness -- and the benefits of using the sled are phenomenal! While sled dragging has become popular in the powerlifting, strongman, and combat sport areas, many people are completely unfamiliar with sled dragging and the benefits it offers. It is one of the most versatile pieces of sports equipment you can purchase - or even create!
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Most advanced sled dragging workouts rarely last more than fifteen to twenty minutes. They can actually accomplish an amazing amount of productive work in even less time than that! The variety of exercises which you can use with sled dragging can also help increase the amount you can lift in major exercises such as: Squats Deadlifts Bench press Leg press Rowing movements Abdominal exercises
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Here are some of the exercises where you can use the sled: With your lifting belt: Attach the rope or strap to your lifting belt (or harness) and walk forward dragging the sled behind you
(With Belt)
(With Harness)
(With Strap)
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Attach the rope or strap to your lifting belt and walk backward dragging the sled, with the sled in front of you
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Attach the rope or strap to your lifting belt and walk sideways dragging the sled sideways (each way)
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Attach the rope or strap to your ankles and walk sideways, crossing your feet, dragging the sled to your side (first to the left then to the right):
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You also can do modified "animal walks" with the sled such as the alligator crawl:
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Please use a light weight and increase the weight very slowly, if you decide to do these, until your body adapts to this new type of exercise. You must use discipline to use light weight in small increments. Remember that light weight and good form - with an emphasis on safety - will produce much greater (and quicker!) results than trying to do the exercises with too much weight, improper form, or too quickly. Remember that the sled is designed to help you increase work capacity without taxing your recovery abilities; and it is also meant to help you rehabilitate from injury.... not contribute to it!
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A walking triceps extension (please use very light weight or just the sled at first)
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Putting the ends of the split rope around your ankles and walking forward (please use very light weight or just the sled at first)
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Putting the ends of the split rope around your ankles and walking backward
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Add another sled exercise Add an addition 5 to 10 feet per exercise Be smart and conservative when making incremental changes. These very small and barely noticeable increases will allow your body to adapt properly and supplement your weight training (and any sports training) so that you may continue to excel in all areas of your physical goals! Please see the disclaimer and make sure that your health care provider approves any and all intense weight training and sled dragging exercises.
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Increase the number of sled dragging sessions from one to two sessions (or from two to three sessions). As stated earlier, be smart and conservative with your sled dragging. Safety and your health come first! Once again, please see the disclaimer and make sure that your health care provider approves any and all intense weight training and sled dragging exercises.
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Concerns
PLEASE NOTE: After a while, there comes a point of diminishing returns where continual increases may actually be counterproductive and lead to overtraining. If you EVER reach a point where the sled dragging becomes too taxing on your recovery ability, immediately rest at least one week before resuming the sled dragging the following week. Be sure that you are healthy, even if that means receiving clearance from your health care provider. Resume sled dragging only if you commit to REDUCING ALL VARIABLES SIGNIFICANTLY! This means you should reduce: The number of sled exercises The amount of time you use the sled The length of each drag/pull The number of sessions per week
Your safety and health are the primary concerns. You can always attempt to build back up to previous levels if it is appropriate for your training style at that time. If you are consistent with this routine, you will be able to drag 200 pounds for 50 yards for 10 lengths within a matter of a few months AND you will still be maintaining the delicate balance between strength training and cardio/fat loss and recovery ability. Remember that while your strength may skyrocket, your recovery ability will not increase nearly at the same rate. This is the case even if you are eating and resting perfectly every day! Enjoy this supplemental routine, and let us know about the results you get from your sled dragging routine! You may contact us at:
testimonials@metroflexgymtraining.com
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