In the world of the Prowler, everything is distorted. Lung function, eyesight, gummy legs, stomach and heart rate—nothing is what it seems. You are the unknowing star in a David Lynch film.
For those of you who have pushed the Prowler—and pushed it hard—you know what I’m talking about. The first few workouts with this sled will leave you wondering how you let yourself go. After a few weeks, you feel a sense of invincibility: if the Prowler can’t kill me, nothing can.
I get asked all the time how to push the Prowler. I’m assuming this means how to program the Prowler into your training. Pushing it, literally, is a no-brainer. Get behind the thing, lean hard and start driving your legs into the ground.
The following three Prowler workouts can be performed during the same training week. All sets are done using the vertical posts. The easy and medium workouts can be performed between training days or after bench press or press workouts. The hard Prowler workout can be performed after you squat and deadlift.
Remember that the prescribed weights will vary according to your strength, bodyweight, current conditioning level and, most importantly, the surface you push on. Every surface—grass, turf, concrete or asphalt—will feel different. Even one stretch of concrete may feel different from another. Be consistent with the surface you use.
The total time for each workout is a suggestion. You must apply the “50% Rule” to hard conditioning if you are trying to improve every area of your training, including strength, conditioning, hypertrophy and speed. Don’t be a stooge and simply go all out; save that for testing.
All weights listed below are in addition to the weight of the Prowler.
Workout 1: Easy
- Weight: 90 lbs
- Distance: 40 yards
- Sprints/Walks: 10
- Total time: 15–20 minutes
Workout 2: Medium
- Weight: 90–180 lbs
- Distance: 40 yards
- Sprints/Walks: 2 × 90 lbs, followed by 6 × 180 lbs
- Total time: 15–20 minutes
Workout 3: Hard
- Weight: 90–270 lbs
- Distance: 40 yards
- Sprints/Walks: 2 × 90 lbs, 2 × 180 lbs and 2 × 270 lbs, in that order
- Total time: Get the job done.
The final weight used for the hard workout should be heavy enough that you cannot push it 40 yards without stopping. In other words, the weight should be unbearably heavy and require several attempts to complete the full distance.
Note: As you may notice above, we are concerned only with the total time required to complete hard conditioning workouts. Trying to monitor individual rest periods is an inferior way to work with the Prowler.
The good thing about the Prowler is that it works. If you have bad knees and can no longer tolerate the stress of running, walking with the Prowler may fit your needs. Hell, walking with the Prowler is harder than running.
The first couple of workouts will suck the life out of you, but you will quickly improve. No one wants to go through life sucking wind—and no one wants to go through life sucking at all.
For complete training programs—including main lifts, prescribed weights, assistance work, supplemental work, conditioning and mobility—see 5/3/1 Forever.
