Increase Your Competitive Level With Board Pushes

April 11, 2013 | Robert Taylor

Finding new, creative and safe ways to increase your competitive level in a strength and conditioning program is crucial to your success. One of the best ways to challenge your body, encourage teamwork and develop leadership skills is with Board Pushes. (Try this interval training workout.)

Board Pushes are similar to Plate Pushes, but you push a sled constructed of two-by-four planks. Watch the SMARTER Team Training at the bottom of this article to see it in action.

Next time you are in the weight room, try adding Board Pushes to your workout. Select one of the workouts below, and let the intensity and fun begin!

As a warm-up...

Place a cone at a distance where you can push the board up and back in about 20 seconds. In groups of four, push the board up and back, while your teammates complete warm-up exercises—such as Stationary High Knees, Stationary Buttkicks, Lunges, Jumping Jacks, Push-Ups, Pull-Ups, grip exercises, ankle exercises and Glute Bridges Each person must push the board up and back before moving on to the next exercise as a group. Choose five to 10 exercises.

As a workout...

Mixing Board Pushes into your training session is easy. Form groups of three: one performing an exercise, a spotter and a motivator. Push the board as far as you can for 30 seconds. Rotate positions with the spotter and the motivator.

As a finisher...

To finish a tough training session, pair up Board Pushes into groups of two. Place cones at the distance where you can push the board up and back in about 20 seconds. If you are working with teammates, vary the distance based on ability.

Have a partner pick an exercise out of a hat—e.g., Wall Sits, Farmer's Walks, Towel Holds, Tuck Jumps, Explosive Push-Ups. Push the board through the course twice while your partner performs the selected exercise. Rotate positions when complete.

Editor's Note: Coach Taylor has developed the SMARTER Team Training Audio Interview Series, dedicated to promoting critical thinking, reason and the public understanding of prudent, practical, purposeful and productive strength and conditioning practices for clients and athletes. Listen to episodes featuring some of the best practitioners in the fields of strength and conditioning, personal training, sports nutrition, sport psychologys and many more here.

Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...
Robert Taylor
- Robert Taylor is the founder and owner of SMARTER Team Training. He has served as the head strength and conditioning coach at Loyola University Maryland;...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 153,367
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,757
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,271,129
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

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,718,086
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,170,372
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,683
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,292
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,437

Load More
More Cool Stuff You'll Like
Short on Workout Equipment? Try These Tips, Part 3

Short on Workout Equipment? Try These Tips, Part 3

Money doesn't grow on trees, so I am back to share five more ways to perform exercises when your facility is missing some workout equipment. Be sure to...

The Pro Unit Foam Roller

The Pro Unit Foam Roller

8 Training Innovations Shaping the Future of Fitness

8 Training Innovations Shaping the Future of Fitness

5 Fitness Trackers That Are Worth the Money

5 Fitness Trackers That Are Worth the Money

3 Specialty Barbells That Build Strength and Size

3 Specialty Barbells That Build Strength and Size

Common Lifting Accessories and What They Do For You

Common Lifting Accessories and What They Do For You

Short on Workout Equipment? Try These Tips

Short on Workout Equipment? Try These Tips

The Most Overrated Equipment in the Gym

The Most Overrated Equipment in the Gym

Spend Less, Get Stronger

Spend Less, Get Stronger

The Best Workout You're Not Doing

The Best Workout You're Not Doing

Show Your Team Pride With a Cirrus Stability Ball

Show Your Team Pride With a Cirrus Stability Ball

REVIEW: Harbinger Padded Real Leather Lifting Straps

REVIEW: Harbinger Padded Real Leather Lifting Straps

Fitbit Force: They Got it Right

Fitbit Force: They Got it Right

Previewing the Armour39

Previewing the Armour39

Spark Motion Takes Baseball Training to the Next Level

Spark Motion Takes Baseball Training to the Next Level

Push-Up Equipment That Works

Push-Up Equipment That Works

Short on Workout Equipment? Try These Tips, Part 2

Short on Workout Equipment? Try These Tips, Part 2

Previewing the New Fitbit Flex

Previewing the New Fitbit Flex

New Cirrus Yoga Mats Let You Show Team Spirit

New Cirrus Yoga Mats Let You Show Team Spirit

One Piece of Home Exercise Equipment Every Athlete Needs

One Piece of Home Exercise Equipment Every Athlete Needs

Your High School Weight Room Is Inadequate

Your High School Weight Room Is Inadequate

5 New Game-Changing Fitness Inventions

5 New Game-Changing Fitness Inventions

A Field Guide to Weird Looking Weightlifting Bars

A Field Guide to Weird Looking Weightlifting Bars

Basketball Workout: Vary Your Equipment

Basketball Workout: Vary Your Equipment

The Best Home Exercise Equipment For Under $200

The Best Home Exercise Equipment For Under $200

You Need These 4 Fitness Training Accessories

You Need These 4 Fitness Training Accessories

A Better Foam Roller: the enso Roller by EvoFit, Reviewed

A Better Foam Roller: the enso Roller by EvoFit, Reviewed

17 Insanely Expensive College Athletic Training Facilities

17 Insanely Expensive College Athletic Training Facilities

3 Pieces of Inexpensive, Effective Football Training Equipment

3 Pieces of Inexpensive, Effective Football Training Equipment

Battle-Tested Workout Equipment You Can Make Yourself

Battle-Tested Workout Equipment You Can Make Yourself

12 Must-Have Items in the Athlete's Gym Bag

12 Must-Have Items in the Athlete's Gym Bag

Guide to Training on Different Surfaces

Guide to Training on Different Surfaces

VertiMax CEO Mike Wehrell on Life After Football

VertiMax CEO Mike Wehrell on Life After Football

Weight Room Debate: Should You Wear Lifting Gloves?

Weight Room Debate: Should You Wear Lifting Gloves?

Nike+ FuelBand Tracks Your Everyday Activity

Nike+ FuelBand Tracks Your Everyday Activity

A Simple Home Gym Setup and Workout

A Simple Home Gym Setup and Workout

Embrace Contact in Basketball With This Tool

Embrace Contact in Basketball With This Tool

Under Armour's Armour39 Helps Athletes Get Better

Under Armour's Armour39 Helps Athletes Get Better

Best Baseball Equipment for Pitchers

Best Baseball Equipment for Pitchers

Fitbit Surge vs. Charge HR: Which One Is Right for You?

Fitbit Surge vs. Charge HR: Which One Is Right for You?

6 Ways to a Better High School Weight Room

6 Ways to a Better High School Weight Room

YardBarker