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Q: Why train with a sledge hammer? What benefits does this offer me that I can't get from standard gym training? Train with a sledge because it is the ultimate conditioning tool. Keep in mind, this is not a new training method as Strongmen, military personnel, and combat athletes have used this tool for years. This type of training is also popular among javelin throwers and shot putters. Lately, sledge training has re-emerged as it can be cited as used by a wide variety of athletes and coaches. A renowned Sports Conditioning coach I recently spoke to stated that if your conditioning coach is any good at all he will be familiar with this sledge training. There is no work you will do in the gym that is as metabolic taxing as sledge training. In my programs I incorporate numerous types of swings, sets, reps and speed protocols.
Sledge training offers the following benefits.
- Rotational Strength and Power
- Core strength
- Increased dynamic range of motion
- Coordination
- Learn to transmit force from the ground up through the arms (key quality in most sports)
- Enhanced work capacity
- Mental toughness
- Restoration
- Wrist and forearm strength
- Multi-planar movement patterns
- Selective tension (learning when to tense and relax muscles)
Q: What kind of results are your athletes seeing from this type of training? (Real world examples) I use this method with most of my athletes and that includes general fitness enthusiasts and bodybuilders. This movement requires a significant amount of muscle tissue as well as offering the benefits mentioned above. Recently I introduced Sledge work to a pro boxer that was visiting my facility for a day. After performing 2 two-minute rounds he said he felt more fatigued than he did after 12 rounds of boxing. As you can see even for a well-conditioned athlete this type of training can be very intense. All of my combat athletes emphasize Sledge training as a key component of their conditioning. My amateur boxers have shown tremendous improvements in power and endurance after significant use with this method of training. The intensity varies accordingly. I have a client who is 50 yrs old who has been using the sledge for about 2-3 weeks and has already seen substantial improvements in his anaerobic endurance, range of motion, recovery ability, core strength and mental toughness. I also have a mountaineer I recently trained who just climber Mt. El Dorado. She thanked me on numerous occasions for introducing her to sledge work as she felt it played a key role in preparing for the harsh conditions of Mt. El Dorado. She said when it became hard she just thought to herself nothing is as hard as that sledge work coach Hale made me do.
Q: Let's say a guy couldn't care less about performance or functional strength. He just want to look good. Should he try sledge training?
Yes I think he should. The benefits I mentioned above can be beneficial to anyone. With increased work capacity and restoration the athlete’s ability to sustain higher volumes of training increases markedly. The metabolic cost of intense sledge training is very high which obviously enhances ability to burn body fat. Everyone needs a certain level of GPP (general physical preparedness).
Q: Why a special sledge just for this type of training? Why not just use one from the hardware store?
Hardware store sledgehammers were not designed for this type of activity. There are problems that exist with these hammers such as heads fly off, grip slippage, handles split, in most cases a 12lb sledge is as heavy as you will find, and they are very rough on the hands.
Why The Steel Sledge?
Finally a hammer that the head won’t fly off (lasts a lifetime)
The Steel Sledge comes in two types of designs. Steel sledge design (20&30lb) and the Urethane head design (20lb).
3 inch steel mass head with flat machine bottom for ease of parking after use.
Handle 11-gauge steel, 1.5-inch diameter (great for grip)
Entire hammer has a military crinkle black finish for grip durability and a look unparalleled.
Handle has 3/16 inch steel cap slug welded to it for grip location during intense workouts.
Easy on the hands.
Urethane head Sledge designed to reduce impact shock during striking contact.
Urethane head Sledge molded after original pounding mallets of days gone by.
Generally speaking a 12-16 lb sledge is about as heavy as you will find. With the Steel Sledge we offer a 20 and 30lb sledge.
Steel sledge offers a commercial friendly appearance.
Q: Can you give T-mag readers a quick sample sledge program?
The most basic swing is the Foot forward diagonal swing- one-foot forward, standing in a stance similar to a boxing or fighting stance. Be sure to rotate out of the feet and hips as you perform the backswing and the downswing (lack of feet and hip rotation result in excessive sheering force in the knees and lower back). The hand on top will slide closer to the head on the back swing and closer to the end of the hammer on the down swing. This usually occurs naturally with out any thought. Below is a very basic beginner workout.
Foot forward diagonal swing (30 seconds)
Alternate foot forward diagonal swing (30 seconds)
Rest 1 minute. Perform movements 2-3 rds.
The Foot Forward Diagonal Swing is the first swing that I usually teach with sledge training. Different movements patterns are introduced in a very progressive manner. Other swings include diagonal swings, vertical swings, low swings, figure 8’s, half moon swings, and horizontal swings. I also like to combine sled pulls with sledge training.
Q: Does 24hr Family Fitness Center offer sledges or sledge-cardio classes? (Joke, but you may want to use it as a chance to explain how and where most guys use this kind of training - at home on an old tire etc...)
Probably not. Although they should. Hopefully with my gym friendly Steel Sledge facilities will realize the significant benefits this tool will offer. At my facility we go outside and perform our strikes on a tire or mats. We also perform numerous movements that do not require us to strike anything. Occasionally I will place mats in the gym lay the tires on the mats and perform the swings. Wooden blocks, sand boxes and hillsides can also be used. Keep in mind; some people do not realize how easy it is to get a tire. Simply call a tractor supply, junkyard, or tire shop. They are always looking to get rid of tires. Sometimes they will pay you to take the tire. You do not have to have a huge tire either.
Read more about Coach Jamie Hale at www.torqueathletic.com
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