Two times ago, yes, two, I interviewed Rob King in San Diego. My friends keep asking if I will 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/Sled Training.
The Sled Training
I am down here in San Diego at a Fitness Mastermind and ran into Rob King again. I seem to run into Rob King everywhere, like in Vancouver, Las Vegas, and California.
What we got to chatting about during lunch was Sled Training. He uses sled training with his clients, which is his secret weapon regarding results with his clients.
Who is Rob King?
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 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 RobKingFitness.com, and that’s where you get my blog. I own a gym, a 5,000 sq. foot training center gym, where I train many clients in everything from fat loss to athletic performance; you name it, I train it.
What is Sled Training?
I built my whole gym basically around 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 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, which 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 say it looks so easy, and then try it.
The cool thing about sled work is that 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, let’s say an extensive back injury. I have figured out ways to train with my training, but Sled work is amazing. If you want your conditioning to be good on sled work, you 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 going on, I’ve got something they could start with and build on. My goal at the end of this game is that you will be able to do everything. Sled work is critical that we can do in the gym.
How does Sled Training help to Loss Weight?
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 are another 74 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 someone’s goals.
Rob King: It’s so simple. It’s so cost-effective. You 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. And you can use it with an overweight client or for back injuries. Then you can’t get them making sprints. You can’t get them doing high-intensity training like burpees and all this crazy stuff. But they can push a sled.
10 Minutes sled Workout
That’s the thing that we’ve realized that we always want to build on success. So we find out what they can do, then keep them going. And the good thing about sled work, as I said, is in less than 10 minutes, you are done. You can be done in 10 minutes with sled work. And if anybody does sled work in 10 minutes and says you are not working hard enough.
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.
Things to Consider
Rick Kaselj: Awesome. It’ss neat that more research is coming out with unconventional training like sleds, kettlebells, barbells, and strong man training. It’s been cool if you are a research geek like m.
Rob King: The thing is, it’s considered unconventional training because it’s almost new. Looking back,k 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 look not just for fat loss but also at how my clients move. 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 with a bad back and has 30 lbs. overweight, 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 RobKingFitness.com. There’s information about me, my training, my gym, and tons of information that can help you. You can also check on FaceBook.com/RobKingFitness.
Rick Kaselj: Awesome. Thank you very much for watching. This is Rick and Rob from San Diego. Make sure to swing by exercisesforinjuries.com, type in your injury, and there’s a good chance that I have an article or a video on your injury or an exercise you can do with your injury.
If you want to check out what Rob does regarding 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