How to Train Speed, Strength, and Endurance at Home with the Zero Sled

How to Train Speed, Strength, and Endurance at Home with the Zero Sled

In the realm of home workouts, effectively training for speed, strength, and endurance can be a challenge, especially without access to a fully-equipped gym. However, the Zero Sled offers a versatile solution, allowing you to enhance your athletic performance across these key areas right from your home. Whether you’re preparing for sports competitions or simply aiming to improve your physical fitness, the Zero Sled is your go-to training tool.

The Zero Sled is designed to be a multipurpose fitness tool that brings the rigor of gym-based sled workouts to the comfort of your home. It’s compact enough for small spaces yet robust enough to support a wide range of exercises that can significantly boost speed, build speed through specific running workouts and strength exercises, and enhance endurance.

Training Speed at Home

Exercises (4).jpg

Speed Training Basics

Speed training is essential for athletes who require quick, explosive movements in their sport, as it helps develop explosive power crucial for acceleration, deceleration, and quickness. It targets the fast-twitch muscle fibers, which are crucial for short bursts of power and speed. According to research by Paradisis et al. (2019), sled training effectively enhances sprinting speed due to its resistance components, which mimic the effort needed in actual sports performance.

Exercises for Speed Training with the Zero Sled

  • Sled Sprints: Load the sled to a manageable weight, ensuring it provides enough resistance to challenge you without impeding sprint mechanics. Research shows that the optimal load for developing maximum power without compromising sprint form varies, but generally falls between 10-15% of the athlete’s body weight (Petrakos et al., 2016). Incorporating sled sprints into your speed workouts can significantly improve your top speed and running efficiency over long distances.

  • High Knees Drill: Attach the sled and perform high knees to improve leg turnover and foot speed. This drill enhances coordination and sprinting efficiency, essential for sports requiring rapid direction changes.

Building Strength with the Zero Sled

Exercises (5).jpg

Strength Training Essentials

Strength training with the Zero Sled involves using significant resistance to build muscle mass and increase overall power output. Ensuring proper form while performing power training exercises, such as Olympic Weightlifting and sprinting with resistance, is crucial to maximize effectiveness and minimize the risk of injury. The sled’s design allows for various exercises that target multiple muscle groups simultaneously, effectively enhancing functional strength.

Implementing Effective Strength Routines

  • Weighted Sled Pushes: Focus on pushing the sled over a flat surface. This exercise targets the quadriceps, glutes, calves, and core, providing a comprehensive lower body workout. According to a study by Clark et al. (2019), sled pushes enhance leg strength and endurance, contributing to improved athletic performance.

  • Olympic Lift Variations: Utilize the sled to simulate Olympic lifting movements, such as the clean and jerk, by attaching bands for added resistance, which can help develop power and explosive strength.

Enhancing Endurance Training

Exercises (13).jpg

Endurance Training Fundamentals

Endurance training with the Zero Sled involves prolonged activities that help increase cardiovascular and muscular stamina. Speed endurance training, which includes maintaining high speeds through various methods such as tempo runs, high intensity interval training, and lateral shuffles, is also crucial for athletes who participate in long-duration sports.

Endurance Workouts with the Zero Sled

  • Long Distance Sled Drags: These drags focus on building endurance in the leg and core muscles. The continuous resistance from the sled during long drags increases heart rate and respiratory rate, effectively improving cardiovascular endurance.

  • Interval Training with the Sled: Combining high-intensity sprints with short recovery periods, interval training with the sled can significantly enhance both speed and endurance, as supported by research indicating the benefits of high-intensity interval training (HIIT) for improving aerobic capacity (Gibala et al., 2012).

Sport-Specific Drills and Applications

Adapting Training for Specific Sports

Customizing your workout to fit specific sports needs is crucial for developing relevant skills and physical attributes. For example, football players can use sled drags to mimic resisting tackles, whereas track athletes might focus on sled sprints for explosive starts. Marathon runners can incorporate speed play, such as Fartlek runs, to improve speed, fitness, and endurance.

Integrating Skill Development and Plyometrics

  • Dot Drills and Lateral Movements: Incorporating these into sled workouts can significantly enhance agility and footwork, which are crucial for sports like basketball and soccer.

Conclusion: Maximize Your Training with the Zero Sled

The Zero Sled offers an unparalleled opportunity to train effectively at home, bringing the intensity and diversity of gym-based workouts into your living space. By incorporating training sessions focused on improving speed, strength, and endurance, you can maintain high-level fitness and improve your athletic capabilities significantly.


  • Paradisis, G. P., et al. (2019). Effects of static and dynamic loadings on sprint and strength performance in sled towing. European Journal of Applied Physiology, 119(11-12), 2403-2417.

  • Petrakos, G., et al. (2016). The effect of resisted sled training on sprint start kinematics and performance. Journal of Sports Sciences, 34(19), 1825-1830.

  • Clark, K. P., et al. (2019). Leg strength and sprint biomechanics in sled-towing training. Journal of Sports Sciences, 37(5), 568-576.

  • Gibala, M. J., et al. (2012). Physiological adaptations to low-volume, high-intensity interval training in health and disease. The Journal of Physiology, 590(5), 1077-1084.

By leveraging the Zero Sled for your training, you can significantly improve your physical capabilities across multiple domains, ensuring you remain in peak condition whether you're an athlete or a fitness enthusiast looking to elevate your home workouts.

Reading next

5 Ways to Use the Zero Sled for Effective Training
The Zero Sled VS Other Weight Sleds: Which One is Perfect for Your Needs?

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.