Sled Training with Rob King

Two times ago, yes two, I did an interview with Rob King in San Diego.

My friends keep asking if I am going to get a place in San Diego, Las Vegas or Florida. Not sure.

The interview I did with Rob was about his Secret Fat Loss Weapon.


~ Rick


I am down here at San Diego at a Fitness Mastermind and I ran into Rob King again. I seem to run into Rob King everywhere, like in Vancouver, Las Vegas and California.

Rick Kaselj & Rob King

What we got to chatting about during lunch was Sled Training. Something that he uses with his clients is sled training and that’s kind of his secret weapon when it comes to results with his clients.

Rick Kaselj: Rob, I will get you to introduce yourself.

Rob King: It’s great to see you again. Rick is from West Coast Canada and I am from Newfoundland, Canada and we always kind of meet everywhere else.

Rick Kaselj: I saw you in Vancouver two weeks ago. Pretty Cool!

Rob King: My name is Rob King. My website is and that’s where you get my blog. I own a gym, a 5,000 sq. foot training center, where I train a lot of clients in everything from fat loss, athletic performance, you name it I train it.

I built my whole gym basically around with Sled Training.

I know it’s not very common when you go to most gyms. But I have found ways to build sled work into your training even without using a sled.

But once we started doing sled work with our clients and other sled work variations everything just got better — injuries were reduced, fat loss was crazy, and conditioning was crazy, and this is done in less than 10 minutes of workout.

The thing with sled work is you got to push that sled.

It’s not something that will do the work for you. People come here and say it looks so easy and then they try it.

The cool thing about sled work is no matter where you are, even if you have a client who is at 300 lbs. or a client at 110 lbs, you can all push or pull a sled.

If someone comes to me with an injury, lets say an extensive back injury, I have figured out ways that I could train with my own training but sled work is amazing. If you want your conditioning to be good on sled work you just push the sled faster. If you want your strength to be up, put more weight on the sled.

It’s just crazy. The variations that we have are about 75 variations in my gym. If somebody comes in no matter what is hurting or what’s going on I’ve got something that they could start with and build on. My goal at the end of this game is you will be able to do everything. Sled work is critical that we can do in the gym.

Rick Kaselj: If someone just saw that piece of equipment of sled, people would think all you do is walk forward with it but there’s another 74 different other things on how you can tweak things based upon previous injury, fitness level, and their goal. You can modify it and make a simple piece of equipment match someones goals.

Rob King: It’s so simple. It’s so cost-effective. You just buy a sled and you put something on the sled and away you go. You can do it outside or indoors, there’s so much you can do. You can use it with an overweight client or for back injuries. You can’t get them doing sprints. You can’t get them doing high intensity trainings like burpees and all of these crazy stuffs. But they can push a sled.

That’s the thing that we’ve realized that we always want to build on success. So we find out what they can do and then we just keep them going forward on that. And the good thing about sled work like I said is in less than 10 minutes you are done. And if anybody who does sled work in 10 minutes and say you are not working hard enough. You can be done in 10 minutes with sled work.

Rick Kaselj: And it’s just more than adding more weight.

Rob King: Yeah, it’s way more. It’s how you are using a strap on your sled. Are you pushing the sled or are you pulling the sled? You can use a harness. You can use a rope. There’s so much you can do.

But even on the basic sled, are you pushing the sled? Okay let’s get you to push the sled and let’s see how fast you can push it. And the next time you do those 3 to 4 laps you reduce your time by 1 to 2 seconds.

So there’s so much you can do with it. It’s not just limited to just like pushing the sled but we’ve got to start with something and then you go with something you are unfamiliar with.

Rick Kaselj: Awesome. It’s been really cool if you are like a research geek like me, it’s neat to see that more research is coming out like with unconventional training like sleds, kettlebells, barbells, and strong man training.

Rob King: The thing is it’s considered as unconventional training because it’s almost kind of new. If you look back it’s what good athletes have been doing for a long time. It’s not new. It’s just re-discovering what works. I can get anybody in and put them on a sled for 3 to 5 minutes and they will know that the sled works.

It’s very simple. You don’t have to explain anything. Just push the sled or push the sled this way — DONE.

Rick Kaselj: I get to see it. I am not the trainer, the sled is the trainer.

Rob King: Everybody who comes to the gym the first thing that they ask is “Where is your equipment?”

We have no cardio equipment in my gym. Our cardio is in the sled and our fat loss results are insane for the cardio.

I also look not just for fat loss but also on how my clients are moving. How is their performance? Are they feeling better? Are they moving better?

The basis is I’ve got to get my clients healthier and fitter along with the fat loss. I know what it is like to be in an injury. I know what it is like to be in pain. That sucks! So to me if a client comes for a bad back and have 30 lbs. over weight, how can I help his back and also help with his fat loss at the same time. And it’s very simple and incredible.

Rick Kaselj: So Rob where can people get more information about you?

Rob King: Go to my blog There’s information about me there, my training, my gym, and tons of information that can help you out. You can also check on

Rick Kaselj: Awesome. Thank you very much for watching. This is Rick and Rob from San Diego. Make sure to swing by, type in your injury and there’s a good chance that I have an article or a video on your injury or an exercise that you can do with your injury.

If you would like to check out what Rob does when it comes to sled training with his clients, you can check out the sled training module in Fixing Muscle Imbalances with Unconventional tools.

Take care and bye bye,

Rick Kaselj, MS