Speed and Power – The Kettlebell and Sled Combo!

Speed, power, and fitness all make up the total athlete. There is no better tool or method of training than the almighty kettlebell in helping you to accomplish these very tasks. I have included a gruesome combination within the following article for you to implement into your workout in order to optimally develop the speed and athleticism you need to be dominate in your sport.

First of all, for this particular workout you will need a relatively heavy kettlebell and a plate sled or speed sled. If you are going to work in the off-season or pre-season in order to get into athletic shape then you must have a plan that is effective and makes sense. To engage in this workout you will need an open flat grassy space, your kettlebell, and your sled. Set up the sled for when the time comes for you to strap the harness or belt on it won’t waste a lot of time. Start with your kettlebell. Squat down to pick it up and perform a total of 30 overhead snatches (15 reps each arm).

As soon as you are finished then immediately run over to strap on the harness of the sled. From here you will sprint with good form for a distance of 25 yards. Make sure that you don’t compromise your running form while dragging the sled. If your form is off then the weight of the sled is too heavy and you should lighten the load. This is speed training at it’s best my friends. Once you finish with the sprint allow yourself about 3 minutes to recover and start the whole process over again beginning with the kettlebell. The thing that makes this workout special is the choice of exercises that are used within the training.

Remember that it takes intensity and you training with a purpose in order to achieve huge benefits. The combination of the sled dragging and the kettlebell is a hard-hitting formula for the development of power and speed! Give it a try.