Sled Conditioning: Zero-Eccentric Load
Zero eccentric work — knees and muscles don't pay for it with pain
Who it’s for
You need high-density conditioning, but your joints can't handle jumping and running.
How it works
Sled pushes and pulls have no eccentric phase—the part responsible for next-day muscle soreness. That means you can run this work frequently and at high volume. Calculate load as a percentage of body weight rather than total plate weight: the threshold where sled work outperforms standard running starts around 21% of body weight, while 50–75% works best for developing acceleration power.
Weekly layout
How load increases
15–20 meter sprints, 4–8 minutes rest for heavy work. Pushing is more effective than pulling. Load scales from 20% to 50–75% body weight as capacity improves.
Deload
Every fifth week: light pushes only.
Tailored to your health
Some exercises will be automatically swapped or removed based on your health profile:
Programs are for guidance only and are not medical advice. Consult a doctor if you have health conditions.
© 2026 ИП Круглов · БИН 920203350537