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.
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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.