An Intense Workout With Non-Traditional Workout Equipment | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Non-Traditional Training Equipment, Part 2: The Workout

August 1, 2012

Must See Conditioning Videos


Non-traditional workouts are a great way to increase strength, power and endurance, while also adding a new twist to your training. In Part 1 of this series, we discussed common pieces of non-traditional training equipment and how they improve performance. In Part 2, we provide two complete workouts that you can incorporate into your training program.

This two-day non-traditional program is split into upper and lower-body segments. Since you are using non-traditional implements, each exercise mirrors athletic movements and will translate to improved performance on the field.

This program can complement a traditional off-season weight-training routine by replacing an upper- and lower-body workout. Or, you can solely perform the non-traditional workouts by repeating them twice a week. Since these workouts will fatigue your body, it's essential to rest for one day between workouts.

Workout Guidelines

  • Start with only the weight of the cart. As your strength improves, have a partner sit or stand on the cart.
  • Start with only the weight of the sled. Add plates as you increase strength.
  • Adjust the time of the sledgehammer and rope exercises to increase the challenge
  • If you have access to different tires, adjust the size as you increase strength. If you only have one tire, simply increase reps or time.
  • Start with two sets of each exercise.

Upper-Body Workout

  • Dynamic Warm-Up
  • Cart Low Row: 2-3x5
  • Single-Arm Sled Row: 2-3x10 each arm
  • Sled Chest Press: 2-3x10
  • Sled Front Raise: 2-3x10
  • Sled Triceps Press: 2-3x10
  • Sled Bicep Curls: 2-3x10
  • Sledgehammer Slams: 2x25-30 seconds both sides
  • Sled Twists: 2-3x10 each side
  • Sled Crunches: 2-3x10
  • Ropes: 2x25-30 seconds each version
    • Two Arms Together
    • Two Arms Alternating
    • Two Arms Cross
    • Single-Arm Right
    • Single-Arm Left

Lower-Body Workout

  • Dynamic Warm-Up
  • Cart Push: 2-3x30 yards
  • Cart Pulls: 2-3x30 yards
  • Uphill Sled Push: 2-3x30 yards
  • Uphill Sled Pull: 2-3x30 yards
  • Single Tire Flips: 2-3x5
  • Triple Tire Flips: 2-3x3 (one rep is three flips)
  • Sled Plank Pulls: 2-3xlength of rope, each side

For an intense conditioning circuit with non-traditional workout equipment, check out Herschel Walker's MMA workout.

Topics: WORKOUTS
Phillip Wilke
- Phillip Wilke has a Master's degree in Fitness and Human Performance from the University of Houston-Clear Lake. He is also a certified strength and conditioning...
Phillip Wilke
- Phillip Wilke has a Master's degree in Fitness and Human Performance from the University of Houston-Clear Lake. He is also a certified strength and conditioning...
Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,545,261
Derrick Rose Explains How He Stays Positive
Views: 4,455,028
Jadeveon Clowney on Making Big Hits
Views: 3,169,131

Featured Videos

James Harden Core Circuit Views: 112,056
Path to the Pros 2015: Danny Shelton Views: 152,673
Quest for the Ring: University of Kentucky Views: 543,285
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

STACK Challenge: 5 Minutes of Treadmill Torture

Alternatives to Boring Cardio Training

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

The Mount Everest Treadmill Challenge

Understanding the Benefits and Risks of Altitude Training

In-Season Baseball Pitcher Workout Program

STACK Challenge: The 10/10 Treadmill Challenge

ZSeries 10-Minute Workouts: Fartlek Run

Can You Survive These 4 Crazy Plate Push Finishers?

Can You Handle the Husker Toughness Test?

Get in Game Shape With 4 Conditioning Combos

Full-Body Conditioning Workout: 3 Loaded Carry Variations

4 HIIT Workouts That Will Get You in Shape Fast

How Sporting Kansas City Stays 'Sporting Fit'

High-Intensity Interval Training: How Much Is Too Much?

Win the Fourth Quarter With These Basketball Sled Push Finishers

Get in Basketball Shape With the Right Workout

Advanced High School Football Summer Conditioning Program

Improve Your Aerobic Fitness in the Off-Season

ZSeries 10-Minute Workouts: Interval Sprints

Can You Survive the

Can You Pass Drew Brees' Conditioning Test?

ZSeries 10-Minute Workouts: The Hill

Who Invented the Burpee?

STACK Challenge: Finish Strong

STACK Challenge: 500-Meter Row

Get in Shape With 5 Intense Lower-Body Finishers

How Much Conditioning Do You Really Need?

Baseball Conditioning: Why You Need an Aerobic Base

5 Brutal Sprint Drills That Push the Lactic Threshold

How to Avoid Hockey Conditioning That Slows You Down

Get in Shape With This Basketball Conditioning Workout

LaTroy Hawkins' Epic Battle Ropes Workout

Training Secrets of UFC Champion Johny Hendricks

In Defense of Cardio

7 Footwork Drills That Give You an Advantage

Training with the Elevation Training Mask 2.0

5 NBA Players Who Found Their Game After Losing Weight

Test Your Toughness With the Who Dat? Challenge

4 Simple Drills to Improve Your Endurance

Off-Season Conditioning: Full-Body Med Ball Workout

LeBron James's Insane Conditioning Drill