3 Prowler Workouts – Jim Wendler

3 Prowler Workouts

3 Prowler Workouts

              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 that 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 about how to push the Prowler. I?m assuming that this means how to program the Prowler into your training. Pushing the Prowler, 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 done during the same training week. All sets are done on the vertical posts. The easy and medium workouts can be done between training days and after upper body workouts. The hard Prowler workout can be done after your lower body training day (squat or deadlift). Remember that the weights prescribed below will vary on your level of strength, conditioning and most importantly the surface you push on. Each surface is going to be different (grass, turf, concrete and asphalt). And the concrete in one area may be different than the concrete in another; just be consistent.

Workout 1: Easy

* Weight - 90lbs * Distance - 40 yards * Sprints/Walks - 10 * Rest Periods: 60-90 seconds

Workout 2: Medium

* Weight - 90-180lbs * Distance - 40 yards * Sprints/Walks - 2 x 90lbs, 4-6 x 180lbs (in that order) * Rest Periods - 60-90 seconds

Workout 3: Hard

* Weight - 90-270lbs * Sprints/Walks - 2x90, 2x180, 2x270 (in that order) * Distance - 40 yards * Rest Periods - get the job done The good thing about the Prowler is that it WORKS. If you have bad knees and can no longer stress them with any kind of running, walking with the Prowler will fit your needs. Hell, walking with the Prowler is harder than running. Remember the first couple workouts will suck the life out of you, but you will quickly get better. No one wants to go through life sucking wind and no one wants to go through life sucking at all. Got a question for Jim Wendler? Email him at northofvag@gmail.com. Legitimate questions will be answered via the website/blog. All older questions will be answered in time via www.JimWendler.com. If the answer is clearly answered in any of the 5/3/1 books, your question will not be answered.

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