2d • Training 🏋️
Workout_pull development
Warm-Up: 5 minutes of light aerobic work on an ergometer (e.g., rower or ski erg) + Dynamic mobility
Pull Development
A1. Deadlift – 4 × 6
- Intensity: 2 reps in reserve (RIR)
- Tempo: 3-1-1-1
- Rest: 1–2 min
B1. Chin-Up – 4 × 6
- Intensity: 2 RIR; add load if necessary
- Tempo: 3-1-1-1
- Rest: 1–2 min
C1. Hip Extension – 3 × 12–15
- Rest: 30 s
- Intensity near failure
D1. Horizontal Row Machine – 3 × 12–15
- Rest: 30 s
- Intensity near failure
Cool-Down
- 5 minutes of light running or low-intensity aerobic activity
Notes
- Tempo: Emphasise a controlled 3-second eccentric (lowering) phase
Why
This session focuses on developing posterior chain strength, targeting the hamstrings, glutes, lower back, and latissimus dorsi. The structure and tempo directly enhance performance in the sled pull discipline, improving horizontal force application and overall pulling capacity.
Key points
- Increased posterior chain strength and endurance
- Transfer to the sled pull discipline
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Workout_pull development
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