Westside Barbell’s 8-week Squats & Sleds Program, offered here for use with the BTWB App, can help a wide range of athletes in their efforts to increase squat strength and skill while also maximizing the use of the sled to ensure that optimal levels of GPP are maintained.
One of the most functional and cost effective pieces of equipment a gym can have is a sled. “When utilized correctly,” Louie Simmons once said, “the sled offers multiple ways to enhance your GPP levels and expand the base of your strength pyramid.”
As an athlete, maintaining and exceeding the GPP level needed to compete in your sport is essential if you want to improve sport performance. In the Westside gym, athletes drag the sled for lower body training and press or do tricep extensions for upper body training.
By utilizing squat variations coupled with sled work, the Squats & Sleds cycle aims to increase absolute strength, strength endurance, and overall work capacity for both the upper and lower body.
Band Pull Aparts, 5 x AMRAP
KB Swings, 4 x 15-20 reps
Air Squats, 3 x 50-100 reps
Reverse Hypers, 4 x 15-20 reps
Box Squats, 6 x 3 @ 60% + 25% bands
Speed Deadlifts, 4 x 1 @ 75% + minibands
Reverse Hyper, 3 x 20 reps
Standing Abs, 5 x 20-25 reps
Sled Pulls, 30 trips, 15 yards = 1 trip
Speed Bench, 8 x 3 @ 55% + minibands
Pendlay Rows, 4 x 8-10 reps
DB Rollbacks, 4 x 12 reps
DB Bicep Curls, 4 x 10 reps
Skullcrushers, 4 x 12 reps
Sled Tricep Extensions, 6 x AMRAP