Death by Prowler from Starting Strength

Posted: May 17, 2013 by Dave Kohrell in Crossfit, Strength Training
Tags: , , ,

Death by Prowler.

Have been exploring alternatives for metcon/chipper work to balance out s/b/r (swim/bike/run) and structured Olympic lifting training.  Need to get my hands on this.  The concern with high rep barbell training is form breakdown.  The run/bike/row repeats (200,400,800 meters, mile) with body-strength and appropriate loaded weight (kettlebell at 35-52lbs) have been great for me.  At times I’ve questioned the wisdom of same with OHS, Cleans, Snatches where I’m still mastering the form.

Darndest drill - looks nasty

This statement on page 3 of by Matt Reynolds and Stef Bradford’s article struck a nerve, chord with me – in a good way.

It would be irresponsible of me to fail to note that the Prowler can be effectively used and programmed for regular people, non-competitors active in a strength program but who want to work for “metabolic conditioning.” I believe that “metcon” work with the Prowler is far superior to that performed with barbells (using strength exercises, or even worse, Olympic lifts), because the point of the exercise is to appropriately condition the metabolic processes without the systemic inflammation, muscular microtrauma, and CNS frying of the typical Crossfit “metcon” workouts. This can be done efficiently and effectively with the Prowler, since you literally cannot use bad technique – as opposed to barbell-based “metcon” where form breakdown with ultra-high reps leads to a relearning of incorrect motor patterns, as well as a highly increased chance of injury from performing barbell movements under extreme fatigue. Be smart. If you want to do “metabolic conditioning,” then condition the metabolic processes. Don’t destroy your body with mindless high-rep barbell movements using horrific form.

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