Increase Your Competitive Level With Board Pushes | STACK

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;...
More Cool Stuff You'll Like

VertiMax CEO Mike Wehrell on Life After Football

Nike+ FuelBand Tracks Your Everyday Activity

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

3 Specialty Barbells That Build Strength and Size

3 Pieces of Inexpensive, Effective Football Training Equipment

Under Armour's Armour39 Helps Athletes Get Better

Common Lifting Accessories and What They Do For You

New Cirrus Yoga Mats Let You Show Team Spirit

Previewing the New Fitbit Flex

Training Tool: SKLZ Quick Ladder

6 Ways to a Better High School Weight Room

Training Tool: SKLZ Recoil 360

The Most Overrated Equipment in the Gym

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

Previewing the Armour39

Push-Up Equipment That Works

5 Pieces of Equipment Needed in Your Speed Training Toolbox

Best Baseball Equipment for Pitchers

Low-Cost Speed Training Gear

Guide to Training on Different Surfaces

Your High School Weight Room Is Inadequate

Weight Room Debate: Should You Wear Lifting Gloves?

Basketball Workout: Vary Your Equipment

One Piece of Home Exercise Equipment Every Athlete Needs

The Best Workout You're Not Doing

A Field Guide to Weird Looking Weightlifting Bars

Mayfield Wildcats Get a New Training Home

You Need These 4 Fitness Training Accessories

5 New Game-Changing Fitness Inventions

Pros and Cons of Using a Weightlifting Belt

Fitbit Force: They Got it Right

EPIC Treadmills: Make Each Run Legendary

5 Fitness Trackers That Are Worth the Money

Spark Motion Takes Baseball Training to the Next Level

Embrace Contact in Basketball With This Tool

8 Training Innovations Shaping the Future of Fitness

Short on Workout Equipment? Try These Tips

17 Insanely Expensive College Athletic Training Facilities

Improve Your Batting Average With a One-Handed Bat

Best Basketball Training Equipment

The Best Home Exercise Equipment For Under $200

Show Your Team Pride With a Cirrus Stability Ball

Battle-Tested Workout Equipment You Can Make Yourself

Spend Less, Get Stronger

STACK Tests: RockTape