This short vid covers why I love the sled and my latest training program. Strength & Conditioning, fat loss, rehab/prehab work, etc. This program – be you bodybuilder, strongman, fitness model, or BJJ/UFC athlete – has you covered and will make an excellent addition to your strength & conditioning base and a great “need something different” program. More info on the program HERE
The Ultimate Program For The Ultimate Whole Body Strength & Conditioning Tool
If you’ve been following my stuff for a while via vids, articles, and blog posts, you know I have been working with push sleds (specifically the Prowler II) for years now with people from all walks of life. SWAT teams, fitness models, strong man competitors, body builders, IFBB pro Figure competitors, to Joe/Jane every day fitness enthusiast, and those looking to shed some weight, to name just a few. The longer I use the sled with an ever wider variety of people with varying goals, the more convinced I became that the push sled is the single most effective strength and conditioning tool known to mankind. Push sleds from various manufacturers have become very popular as of late, and for damn good reason; or as creator of the highly popular 5/3/1 program, elite ranked power lifter, and strength coach Dave Wendler says of sled work:
“I am thoroughly convinced that the Prowler is the answer to most of our world’s problems: debt, overpopulation, drugs, obesity, etc. “
Ok, a slight exaggeration, but only slight! The fact is, a good quality push sled used correctly – in my view – one of the single most effective strength and conditioning tools ever invented. It’s whole body kick ass training nothing I’m aware of can match, and when combined as a cohesive program, impressive gains in strength, conditioning, and body composition are the result. I also find sled work allows people with various preexisting injuries and tendinopathies to make continued progress. If you already have a push sled, and have been working with it for some time, then you already know that. If not, well, find a push sled, or purchase one, and discover that for yourself. Enter, the BrinkZone Sled-Centric Program (BSCP) which is the Ultimate Program For The Ultimate Whole Body Strength & Conditioning Tool.å
Origins of the The Sled-Centric Program
If you have read my articles and seen my vids, you know I’m a fan of thick bar/Enhanced grip training for anyone interested in improving their grip, arm strength, and overall functional strength for sports such as strongman, MMA, power lifting, and daily life. It’s a “must have” tool in the training tool box in my view. In this latest vid, I review a unique grip strengthener, the Globe Gripz product.
Here’s a simple fact of life: if your back and legs can dead-lift 700lb, but your grip ends at 300lbs, your dead-lift is 300 lbs. Thus, your grip is truly the final link in the chain that dictates what you can pull off the ground or what you can hold onto in general, be it a chin up bar, barbell, or other objects. Your grip is your ultimate contact with the weights and the objects of life. For strength athletes, such as power lifters, strongman competitors, and others, grip strength is king. Without it, you are no place. When it comes to strength, you are only as strong as your weakest link and most strength athletes know that fact all too well.
Grip strength is also a key factor in various martial arts, especially MMA and BJJ. If you grab onto someone’s sweaty forearm and they easily pull away from your grip, it will make a big difference in the outcome of that MMA match. Various athletes from places one might not expect, from golf, the shooting sports, and others, know a strong grip plays either an important role – or a key role – to their success. That’s why the worlds top strength & conditioning coaches, and knowledgeable strength athletes – such as Dave Tate, Joe DeFranco, Charles Poliquin, Jim Wendler to name a few, focus on functional grip strength, often using thick grip/thick handled barbells and dumbbells. Problem for most people is, their gym has few if any thick handle dumbbells or barbells (usually 2.5” in diameter) as they tend to be both expensive and a “niche” product to your average health club or gym.
Perhaps less appreciated, but no less important, thick handled dumbbells and barbells also stimulate the forearms and muscles of the upper arms to boot, so they have real utility to those looking to add size and strength to the entire arm, not just increasing grip strength. As Charles Poliquin has said
“… as much as possible, train with thick bars when training the upper body … Can’t add size to your biceps? Try working the forearms!”
Your standard barbells, dumbbells, chin-up bars and cable attachments are only about 1” or so in diameter, which of course makes them easy to grip. That’s well and fine for beginners, non-serious trainers, and bodybuilders only concerned with visual appeal, but it’s not optimal for everyone else serious about maximizing their functional strength and muscle mass. Hence, a grip enhancer (various types such a FatGripz, T Gripz, and now Globe Gripz are covered on this site and or found in the Recommended Stuff section of the site) is a highly recommended tool in your tool box of training.
Don’t get him confused with Al, another client with Parkinson’s who I train in the post here. Guess you could say I’m one lucky girl, blessed with honor of working with two very hard-working men who both happen to have Parkinson’s. And although two is hardly a large sample size, the progress in both Al and Bob that I’ve seen over the course of over a year now has been nothing short of impressive and inspirational.
Whether you’re over 70 or new to training, I hope his story encourages you to take that first step to overcome whatever challenge is holding you back from stepping into the gym.
Latest victims of the BrinkZone Gauntlet, Leah Gifford and Paul Gifford, who get down and dirty with a workout that is whole body training at its best. This is what effective efficient whole body GPP, conditioning, endurance, and metabolic work looks like using the Prowler Sled, sand bags, and other tools. No “toning and firming” nonsense here, just hard work that yields results! BTW, all the tools used in this vid can be found via the “Approved Stuff” section if interested in more info.
In this vid, I discuss the importance of grip strength in various sports, such as MMA, Power lifting, Strong Man, etc, and cover T Grips & FatGripz as tools for increasing grip and arm strength and other benefits, as well as mention a grip I find particularly effective for reducing tendonitis (Globe Gripz) which I did a vid on HERE. For training vids, more info on the benefits of thick bar training, click HERE
Check out this fun grip challenge I put together I call The Grip Gauntlet using Globe Grips, T Grips, and Fat Gripz Extreme HERE
A tough Functional lower body workout I did with Geri Villalona, IFBB pro athlete and trainer. This workout shows how I like to incorporate various functional training tools such the Prowler Sled, sand bags and Slayer Barbell, into a lower body workout. Geri was a trooper! If interested in more information, vids, etc, on what’s used in this vid, check out the BrinkZone Recommended Stuff section of the site.
Is good form during weight lifting essential to gaining muscle mass? Many think good form is an essential factor, but is it? The answer may surprise you!
In this vid, I cover what’s often a major peeve to coaches and trainers world wide, and one reason many often fail to make progress in their goals. Don’t be one of those people!
I put this together as a fun and tough way to use the various grips (Globe Gripz, Fat Gripz Extreme, and T Grips) I have into one challenge.
The Grip Gauntlet is a fun workout and killer test of grip strength to boot. Check out my buddy Sgt. Jim Vaglica doing the Grip Gauntlet in the vid below.
No, I can’t complete the Grip Gauntlet! Jim has the grip to weight ratio of an orangutan and he didn’t get through it, but I think a few more tries and he would.
If you’re interested in some of the grips shown in this vid and or want to see my discussion on the importance of grip, thick bar training, etc see these articles/vids for more information: