Ah, the Prowler, I remember when we got our first one at TPS. I got a call from Jim Wendler and he said “I just billed your card for a Prowler.” I said “WTF is a Prowler?” And he relied back, “You want one”. Jim was right. It arrived a few days later and we went out and did one of the included 3 Prowler Workouts to Crush Your Souls and Build Your Fitness.
We just didn’t know it was going to be remembered to this day. Or how hard it was going to be.
Before I give you the list of the 3 Prowler Workouts to Crush Your Souls and Build Your Fitness, I’m going to tell you about the day we got the Prowler for the first time.
I had no idea what it was or what it looked like because it wasn’t even on the site yet. It arrived all shiny and new on a pallet and we immediately stopped what we were doing and took it off and inserted the poles. I was impressed. It was simple and awesome.
Booby J and I went right into the parking lot and added a 45 pound plate to each post and decided to do Indian Runs. We were both in excellent cardio vascular shape at the time from all the Strongman training and my Kickboxing work.
How hard could this be?
We are already doing 15 minute Indian Runs on the tire, I was running stairs 2 days a week and sparring at least 8-10 rounds a few days a week. We soon found out how much the Prowler hates us.
OK, what is an Indian Run?
We came up with this for our Strongman crew. Line the crew up behind a tire and flip it for 3 reps and then run to the end of the line, next guy in line goes, then he runs to the end of the line and so forth. It usually worked out so you got 45-90 seconds rest depending on how many guys in the line, and we did it for time.
Well, today it was just me and Booby (Bob). The parking lot was about 150 feet long and we started SPRINTING with it one after another, Indian Run style.
We figured we would go about 10 minutes.
If my memory serves me correct, we lasted about 3, maybe 4.
And then the Prowler Flu hit. Hard.
So, I am adding this as the number 1 workout in list.
And without further ado, here is the list of the 3 Prowler Workouts to Crush Your Souls And Build Your Fitness
1. Indian Runs
Line up your athletes behind a loaded Prowler and have them sprint for a marked distance. As soon as one person is done, they run to the end of the line and the next one goes and so on.
Continue until time is up or someone dies. (Just kidding-no dying). 100-200 feet is good if you have the room.
Sample:
5-8 people seems to be the best amount for this drill.
- Week 1: 25 pounds on each post, 6 minutes total time
- Week 2: 25 pounds on each post, 8 minutes total time
- Week 3: 25 pounds on each post, 10 minutes total time
- Week 4: 45 pounds on each post, 6 minutes total time
- Repeat cycle.
2. Prowler Pull/Push
No need to write and the video shows it.
Simple, effective.
Use a weight that makes the pull part difficult but not a bicep ripper.
We use a rope that allows a 50 foot pull.
Sample: Same weight used each week
- Week 1: Pull/Push 50 feet x 8 rounds 45 seconds rest between rounds
- Week 2: Pull/Push 50 feet x 10 rounds 30 seconds rest between rounds
- Week 3: Pull/Push 50 feet x 12 rounds 30 seconds rest between rounds
3. Prowler Stride
This is best done for time with a light to moderate weight.
It’s a GREAT warmup for the whole body and helps prime the hips and glutes.
Watch the video and you will see Cody using a:
- Step
- Stop
- Drop
Cadence.
Step forward, stop briefly, drop the hip, repeat on the other side.
Sample: Pre training warmup
- Week 1: 5 minutes
- Week 2: 8 minutes
- Week 3: 10 minutes
OK, the last one won’t crush your soul, but it will build your fitness, and it will make your hips more mobile.
Run these up the flagpole and see if they fly.
PS:
If you are in the Boston area, we are hosting the RPS Mass State Powerlifting Championships at TPS on March 5th.
C’mon by and watch some great lifting. And grab some awesome food provided by the legendary Dom’s Sausage of Malden. A portion of the food revenue will be donated to a local, Malden charity chosen by Dom’s.
Did you miss last week’s log?
READ IT HERE
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Vincere vel mori
C.J. Murphy
February 24, 2022
