The Wonders of Sled Work
The Wonders of Sled Work
Low-tech. High-impact. Built for every athlete.
At Verity Movement, we believe in training that’s simple, powerful, and rooted in how your body actually works. The sled is one of the most underrated tools in strength and conditioning—but also one of the most physiologically and hormonally intelligent.
Whether you’re a basketball player building speed and power or someone trying to get strong without breaking down, sled work delivers.
What Is Sled Work?
Sled training involves pushing, pulling, or dragging a weighted sled over turf or ground. Unlike traditional weightlifting, sleds emphasize horizontal force production and concentric effort—with minimal eccentric strain (no heavy lowering).
That makes sled work ideal for:
Building strength and muscle
Improving speed and conditioning
Reducing injury risk and joint wear
Stimulating healthy hormone responses
Physiological Benefits of Sled Training
1. Functional Muscle Growth
Sled work builds “real-world” strength—muscles that move, support, and stabilize:
Engages the quads, glutes, hamstrings, calves, and core
Promotes hypertrophy through volume and metabolic stress
Minimizes soreness by avoiding eccentric breakdown
2. Improved Mitochondrial Density
Repeated sled pushes (especially 20–40 yard bouts) help expand your mitochondrial efficiency in fast-twitch fibers:
Higher anaerobic output
More energy per contraction
Better endurance in short, intense bursts
3. Joint Health and Resilience
Especially with backward sled drags, you get:
Enhanced synovial fluid circulation
Increased blood flow to knees, ankles, and hips
Load tolerance in connective tissue (tendons & ligaments)
4. Neuromuscular & Performance Gains
Acceleration mechanics with forward sled sprints
Deceleration control with backward drags
Change-of-direction improvements through angled sled patterns
Jump and landing prep via tendon strengthening
Hormonal Benefits of Sled Work
1. Increases Growth Hormone (GH) & IGF-1
Sled work performed with high effort and short rest can stimulate natural spikes in growth hormone (GH) and insulin-like growth factor 1 (IGF-1):
Muscle growth
Fat metabolism
Cellular repair
2. Enhances Testosterone Response
While sled work may produce smaller testosterone spikes than heavy squats, it still supports testosterone regulation:
Full-body activation
Neuromuscular drive
High-volume, low-stress loading
3. Supports Cortisol Balance
Because sled work avoids heavy eccentric strain and central nervous fatigue, it helps prevent chronic cortisol elevation:
Less burnout
Better recovery
Balanced mood and energy
How We Use the Sled at Verity Movement
We use sleds across all training phases:
Warmups: backward drags to prep knees & activate quads
Power: 10–20 yard sled sprints
Strength: heavy slow pushes or marches
Conditioning: short intervals that don’t beat up the joints
Final Word
Sled work isn’t flashy—it’s honest. It meets the athlete where they are and moves them forward: stronger, faster, and more resilient.
Build muscle. Protect joints. Balance hormones. Boost performance.
If you’re looking for that edge—and a method that respects your physiology while developing your power—sled up.