Knee pain? You’re probably not doing THIS!

Sled push & pull, one of the best ways to strengthen your knees while building CRAZY power. Fighters & athletes, if you’re not yet using them, you’re seriously loosing gains (and knee health) Here’s why:

🛡️ Bulletproofing - Sled drags strengthen the knee stabilizers without heavy joint impact. Stronger knees = less pain + more confidence in movement, simple.
💥 Explosive power & endurance - Sled work builds fast, powerful legs while boosting conditioning, all without overloading your joints or CNS.

Simple ways to program It:
🔥 Power days – Heavy weight, 10-20m, 4-6 rounds, full recovery (also great for contrast sets)
💥 Conditioning days – Moderate weight, 30-50m, shorter rest, 4-6 rounds. (Coupled well in metcons too)
🔴 Out of camp and want to really test yourself? Add your body weight to a sled and push it up and down for 2km for time! Madness right! This is a brutal test of muscular endurance, strength stamina, and mental power. Your quads, glutes, and calves will burn under sustained tension, while your heart rate stays high (80-90% HR max), pushing your cardio system to its limits. The lactic acid build up will also challenge your lactate threshold, forcing you to dig deep physically and mentally. (Not recommended for unconditioned athletes)

🔄 Push vs pull?
🔥 Sled push = Quad dominant, forward acceleration & leg drive.
⚡ Sled pull = Posterior chain (hamstrings/glutes), knee stability & deceleration control.

✅ Simple to add, massive results
✅ Build crazy power & endurance
✅ Stronger knees, less Pain

Hope this helps!

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