top of page

Unlocking Acceleration

Finding the Perfect Weight for Sled Pull Sprints

By: Davyn Braker

Sled pull sprints are invaluable tools for enhancing acceleration, providing resistance training that targets the muscles involved in explosive starts and rapid speed development.

However, determining the appropriate weight to load onto the sled can be a nuanced process, balancing resistance intensity with movement efficiency. Let's explore the factors to consider when selecting the optimal weight for your sled workouts.

Understanding Resistance and Acceleration

The primary purpose of adding weight to a sled pull sprint is to create resistance that challenges your muscles to generate greater force during acceleration. The ideal weight should provide enough resistance to stimulate strength gains and improve power output without compromising sprinting mechanics or causing excessive fatigue.

If you do not have access to a sled, you can use a resistance band. Wrap it around your waist and have a partner pull the other end.

Assessing Fitness Level and Goals

The appropriate weight for a sled pull sprint varies depending on individual fitness level, experience, and training goals. Beginners may start with 0-10 pounds of additional weight to focus on proper technique and movement patterns before gradually increasing resistance. Intermediate athletes may benefit from 15-25 pounds, while advanced athletes can handle 30 pounds or more, depending on their strength and speed goals.

Progressive Overload Principle

A fundamental principle of strength training, progressive overload involves gradually increasing resistance to continually challenge the muscles and stimulate adaptation. When determining sled weight, aim to apply this principle by periodically adjusting the load to increase the challenge and drive continued improvements in acceleration progressively.

Experimentation and Feedback

Finding the perfect weight for your sprint sled pull involves a process of experimentation and feedback. Start with a moderate weight that allows you to maintain proper sprinting mechanics, while feeling challenged during each repetition. Pay attention to how your body responds to different loads and adjust accordingly based on your performance and perceived exertion.

Considerations for Sprint Distance and Terrain

The optimal weight for a sled pull sprint may also vary depending on the distance of the sprint and the terrain. For shorter sprints (e.g., 10-30 meters), heavier weights may be suitable for developing explosive power.

In contrast, lighter weight is preferred for longer sprints to prioritize speed endurance and minimize fatigue. Additionally, consider the surface type (e.g., grass, track) and adjust the weight accordingly to account for varying levels of friction and resistance.

Take Action

Selecting the perfect weight for a sled pull sprint involves thoughtful consideration of individual factors such as fitness level, training goals, and sprinting mechanics. By applying the principles of progressive overload, experimentation, and feedback, you can fine-tune your sled workouts to enhance acceleration and propel your performance to new heights.

Are you ready to take your acceleration to the next level? Load up your sled, hit the track, and discover the optimal resistance that unlocks your full-speed potential!



If you don't have access to a sled and need the right style of resistance band to perform band resisted sprints, check out our BRF Large Resistance Band Pack! Our band pack consists of four different levels of resistance, making them the perfect band for this exercise.


bottom of page