Sleds, Carries, and Ergs for Conditioning That Actually Transfers

As training shifts out of a heavy strength and hypertrophy focus, many athletes struggle with how to properly integrate conditioning without sacrificing strength or recovery. In this episode, Anthony breaks down a practical framework centered around sleds, carries, and erg based work to build conditioning that actually transfers to performance. He explains why these tools offer a high return with a relatively low recovery cost, and how they can be structured to support both aerobic development and higher intensity efforts. The episode walks through how to organize conditioning into aerobic work, interval training, and high output efforts, along with how to combine these methods into mixed modality sessions. Rather than relying on random high intensity workouts, the focus is on building repeatable, measurable conditioning that fits within a structured program. This matters for everyday athletes who want to improve work capacity, body composition, and overall performance without interfering with their lifting.

Key Topics Covered:

This episode covers the seasonal transition from strength focused training into conditioning focused work, and introduces a simple framework built around sleds, carries, and erg based modalities. Anthony discusses the low eccentric cost and high output potential of sled work, the integrated demands of loaded carries for trunk stability and movement, and the precision and measurability of erg based conditioning. He also outlines three primary conditioning buckets including aerobic development, glycolytic intervals, and high output repeat efforts, and explains how to combine these into structured mixed modality sessions while managing fatigue and recovery.