The SledTred is a multifaceted training device that seamlessly integrates various exercise modalities into one compact unit, making it an invaluable asset for those engaged in knees over toes (KOT) training. Its design facilitates a comprehensive range of movements aimed at enhancing knee strength, mobility, and overall lower body resilience.
Below is an in-depth exploration of how to effectively utilize the SledTred for various KOT exercises.
Patrick Step-Ups
Patrick step-ups are instrumental in strengthening the vastus medialis oblique (VMO), a crucial muscle for knee stability. The SledTred's Multi-Step attachment provides an adjustable platform to perform these step-ups with absolute precision.
The Multi-Step allows you to find the ideal starting point for this movement based on your current capabilities, and its seamless adjustability allows you to scale and progress slowly over time as your knees become stronger.
To execute:
Setup
Adjust the Multi-Step attachment to a height that allows you to control the entire range of motion.
Execution
Lower under control by allowing the knee to shift forward and the ankle to glide into a maximally dorsiflexed position keeping the heel down on the platform. Tap the heel of the non-working leg to the floor and then drive back to the start.
Progression
You can also slowly increase the height of the platform to encourage a greater range of motion up to 6-8 inches in height.
This controlled movement emphasizes both concentric and eccentric muscle actions, vital for knee bulletproofing.
Reverse Sled Pulls
Reverse sled pulls are foundational in KOT training, focusing on the quadriceps and promoting knee health. The SledTred's sled push/pull functionality allows for endless sled pulling with adjustable resistance levels. To perform:
Setup
Stand facing the rear of the SledTred with your feet situated slightly out in front of your hips. Grasp the handles firmly.
Execution
Begin walking backward, ensuring each step is deliberate and your knees reach a position of full extension at the culmination of each step. Drive powerfully through the entire foot and keep your legs turning non-stop.
Progression
The SledTred has 12 different levels of powerful magnetic resistance for easy load progression. You can also increase the total time under tension per set as well as the total workload at any given resistance level.
Regular incorporation of reverse sled pulls can enhance knee extensor strength and promote recovery of the tendons and ligaments around the joints via increased blood flow.
Nordic Curls
Nordic curls are a highly challenging body weight exercise targeting the knee flexion function of the hamstrings, with a large emphasis on lengthened position. The SledTred features a Nordic bench with adjustable settings to accommodate various difficulty levels. To perform:
Setup
Secure your ankles under the padded bar of the Nordic bench, adjusting for comfort and stability.
Execution
Lower your torso toward the ground as slowly as possible by unlocking the knees. Tap the chest down to the floor then drive back up to the starting position.
Progression
The SledTred allows you to attach a band and perform band assisted Nordic curls as a regression. For those who have mastered the movement, The angle of the base can be set to a decline position to further increase the difficulty.
Regressed KOT Split Squats
Regressed KOT split squats are beneficial for individuals working toward full split squats, focusing on knee strength, and hip and ankle mobility. The SledTred's Multi-Step attachment offers a stable platform to perform these with controlled and precise depth. To execute:
Setup
Set the Multi-Step to a height that allows you to comfortably glide the front leg into a full knee bend. The higher the platform the easier the movement will be, and the lower it is the harder it will be.
Execution
Shift your knee forward into a full knee bend, allowing the tension to shift onto the ball of your foot. Allow the knee of the trail leg to slide forward and down, pushing the hip flexors on the trail leg into a deep stretch. Drive through the ball of the front foot to return to the starting position.
Progression
As you gain strength, mobility, and balance you should gradually lower the height of the platform to increase the strength and mobility demands, as well as the overall difficulty of the movement.
Additional Exercises Enabled by the SledTred
Beyond the aforementioned exercises, the SledTred's versatility allows for a plethora of additional movements integral to KOT training:
Standing Calf Raises
Utilize the Multi-Step attachment to perform calf raises, enhancing the range of motion and value of the exercise.
Hip Thrusts
The thick roller pad serves as a comfortable and solid upper back platform from to perform hip thrusts, targeting the glutes in a unique way.
Bulgarian Split Squats
Elevate your rear foot on the roller pad to perform Bulgarian split squats, promoting unilateral leg strength and hip stability.
Decline Sit-Ups
Engage the abs through greater range of motion with decline sit-ups using the adjustable base feature on the SledTred.
Forward Sled Pushes
The SledTred's unique design simulates traditional sled pushing without the need for a large amount of space or excessive weight plates. Take advantage of the powerful magnetic resistance and keep driving those feet!
Incorporating these exercises into your training routine is going to help you to build much stronger and more mobile hips, knees, and ankles. The SledTred helps you enhance your anti-fragility - achieve comprehensive lower body development and improve joint resiliency.
Conclusion
The SledTred stands out as a revolutionary tool in the realm of KOT training, offering a compact yet comprehensive solution for performing a wide array of exercises. Its thoughtful design and versatility make it an excellent choice for individuals aiming to strengthen their knees, enhance mobility, and build overall lower body strength. By integrating the SledTred into your training routine, you can effectively target key muscle groups and bulletproof your joints with confidence.