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If I could only pick one.

If you could only pick one bit of kit other than the barbell to use for the rest of your life what would it be?


The Prowler!

The Prowler is probably the most versatile piece of gym equipment when it comes to bang for your buck. You can push, pull, drag, row and do pretty much anything you want with the prowler.

And it can be used to develop strength, power, increase your muscle mass, supercharge your conditioning and is also great for fat loss. If it has any downfall is that it's probably too good inducing vomiting. But as long as you build the prowler into your training smartly this can almost be completely avoided.

My personal favourite way to use the prowler is to set it up with a truck pulling harness and load as many plates on as possible and pull it obscenely far distances which brings me to my next point.

My main reason for choosing the prowler has nothing to do with its awesome ability to build strength, power, speed or conditioning the prowler has a unique ability to develop mental grit.

Grit "Grit in psychology is a positive, non-cognitive trait based on an individual's perseverance of effort combined with the passion for a particular long-term goal or end state (a powerful motivation to achieve an objective). This perseverance of effort promotes the overcoming of obstacles or challenges that lie on the path to accomplishment and serves as a driving force in achievement realization."

The prowler is hard there is no to ways about it, it doesn't matter if you load it up for a short distance or go lighter and take it further its hard. It's just so efficient at getting you to the point where you want to quit.

Every muscle in your body feels like it has just been thrown into an acid bath, blood is fulling the legs to an almost unbearable rate while you lungs desperately suck air to try and clear the waste product.

Then you look up and realize you are only halfway, everything in your head tells you to give up it's just to dam hard. Repeat this enough times and you soon realize that if you really want to you can push through this and finish. Then repeat this enough times and taking on physical and mental challenges becomes much easier. This brings me to one of my favourite quotes from Marcus Aurelius.

“If it’s endurable, then endure it. Stop complaining.” Marcus Aurelius.

How to load the prowler to obtain different results.


- Load 90-100% of your maximum

- Distance 20m

- Rest 3-5 mins between efforts.

- Sets 4-5

This will be a slow grind.


- Load 70-80% of your maximum

- Distance 10-15m

- Rest 3-5 mins between efforts.

- Sets 5-8

Maximum Speed try to accelerate the sledge as fast as possible.


- Load 70-90% of your maximum

- Time 30-45's

- Rest 50-70's between efforts.

- Sets 4-5

You'll notice that we use a set time to dictate the sets here. The goal here is to move continuously for the given time period. Warning this burns like hell and the pump is insane.


- Load 20-50% of your maximum

- Time - N/A we have pushed the prowler up to 4 min's at a time before. I really work at the specific type of conditioning I'm trying to improve.

- Rest 20-60's between efforts.

- Sets 3-12 the sets really depend on the time for each effort. You're not going to want to do 12 x 4mins but 12 x 30's is totally reasonable.

Mental Grit ( I don't advise doing this unless you have an ample work capacity )

- Load 95-100% of your maximum

- Distance - 50m-200m

- Rest N/A

- Sets 1 because you won't be doing it twice.

Everything about this will suck expect it to ruin your entire day. If you needed to attend any social events then that day then don't even think about it. Reserved for the totally unhinged.

We once pulled a truck for 800m the key word being once. The metabolic stress was so intense it took 3-4 hours for the burning to stop and I was basically incapacitated for the rest of the day........... I honestly enjoyed it haha.

The reason why theI choose the prowler is its extreme versatitlity.

Stay Strong


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