I use the Prowler with tac teams I have worked with on their performance/fitness, myself, and various athletes from all walks, and nothing comes close as both a conditioning tool and a whole body strength tool.
It is without equal as a single piece of equipment one can own that covers the full spectrum of fitness. Vast majority use it as a GPP/conditioning tool, and it’s great for that. Very few use it as a true strength/power builder, and that’s a mistake. Pile some serious weight on it, and it’s killer for strength/power developer. I have posted many Prowler related vids here in the past. Just came back from the gym where I did an all Prowler leg workout with my buddy Big Lee Rosenberg. Death by Prowler!
Basic drag sleds are great, but the Prowler sled is a drag sled on steroids! Some of the uses/benefits are:
• GPP Work
• Injury Rehabilitation
• Strength Training
• Increased Work Capacity
• Starting Strength
• Acceleration Strength
• Strength Endurance
Personally, I tend to rotate it in my own program depending on the goal of the day. It also allows for a lot of variety. It’s tough to say with the Prowler do X weight for X distance types recs as people (obviously) have different strength and or conditioning levels, but also, depends on the surface the prowler is being used on. Makes a huge difference to the level of resistance if its turf, black top, rubber gym flooring, etc.
On a conditioning/GPP focused day, I may push for speed using lighter weight down using the high handles, and back using the low handles X 3 cycles. That’s a simple and tough workout, at least for me.
Or, same as above vid, just lighter weight (3 forward, 3 reverse).
Or, mix it in with a total body type GPP/conditioning day such as:
Never fails to kick my ass. Did the above workout the other day with a buddy who is quite the conditioned stud and decade+ younger than I and we were smoked. Sadly, we don’t look nearly as good as Kelly does doing that workout 🙂
Will Brink is the owner of the Brinkzone Blog. Will has over 30 years experience as a respected author, columnist and consultant, to the supplement, fitness, bodybuilding, and weight loss industry and has been extensively published. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
His often ground breaking articles can be found in publications such as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He’s also been published in peer reviewed journals.
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