Sandbag Training
 

I got a sandbag for Christmas. Looking for new exciting ways to use it. I've got the pdf from powerbag and another one from somewhere else. If anybody has good ideas I'm all ears.

FULL OF SAND, IN A RUCK, ON YOUR BACK..................MOVE OUT!!!!:D:munchin

(Use caution in areas that have "Man-hole" covers!!):eek:

fill it with sand, use it like a medicine ball or a dumbell...?:munchin

You might e-mail Rob Shaul over at militaryathlete.com

I know his Afghanistan training program uses a lot of #80 sandbag work and his squad PT sessions incorporate a lot of uses for them. He's pretty good about answering e-mails with specific questions as well.

Guess you should have been nicer to Momma last year. :D

Zach Even-Esh has some good stuff on sandbag training.

http://zacheven-esh.com/blog/homemade-sandbag-training/


Rob Shaul's stuff is pretty basic movements, mostly turkish get-ups with the 80# bag.

This is a crossfit workout I just did the other day with sandbags. Don't carry on your back, carry in front with your biceps and lower back working it. Have Fun with your new bag.




TEAM WOD
(teams of 2) – only one person can be working at one time.

Complete as many rounds as possible in 20 minutes of:

200 meter Sandbag Run
20 Push ups (with sandbag on back)

Team CANNOT drop sandbag. If sandbag is dropped, team must complete 10 burpees each. 1 round consists of a 200 m sandbag run and push ups.

Wrong on so many levels ;)

Like those injuries?
 

The label "Guerrilla" doesn't mean destroying yourself physically or even growing body hair...
Oh yeah, NDD I'd use the Sandbag for a gun rest for shooting...

An after workout Sandbag exercise
 

This works well for me – used it after 2 Nijmegen 100 mile marches and over the past 25 years. It takes about 15 minutes. It is based on a yoga position. It should:
• Relieve tired or cramped legs and feet
• Gently stretch the back legs, front torso, and the back of the neck

Sit sideways against a wall -- as close to the wall as possible. With one smooth movement, swing your legs up onto the wall with your back, shoulders and head resting on the floor.

Rest the sandbag on your feet. Raise your legs straight keeping the sandbag on your feet and hold your legs vertically in place against the wall.

Stay this way anywhere from 5 to 15 minutes. Be sure not to twist when coming back down.

98G

Here is his sandbag video
http://mtnathlete.com/subpage_detail...189&page_ID=25

I word of caution on the wood pellet filling. I bought some last year and move them around from the bag to a pack, to a bucket, etc. They dry out and get dusty. We have had furnace issues due to dust and I suspect it is related to these pellets.

Another idea is little rocks. Sand can be a real mess inside of a basement.

I would recommend Zach Even-Esh as well. I think he has a 30 day for a dollar trial membership on his site http://www.undergroundstrengthcoach.com/ The membership comes with a sandbag training pdf.

I filled mine with wood pellets too, with no problems as yet. I have also read that you can get 40# bags of rubber bark like they lay in playgrounds at Lowe's or Home Depot. That you don't have to worry about moisture like the pellets, or if you live in a clime where they don't really sell wood pellets. I know I sweat like crazy doing 10 minutes of 80# get ups that Rob Shaul is a fan of. Be sure to Zip-tie that bad boy though...I had mine explode open after dropping it after one of those grueling 10 mins. I'm still finding those little pellets.

Favorite excercise wise, I like adding in rounds of Cleans in after my weekly Front Squats.

sand bag course
 

The Complete Sandbag Training Course by Brian Jones. $13.95 at the Iron Mind site. Might be able to find it on www.half.com for less. I have the book and it is certainly complete. I think it's one of those training tools you can do just about anything with ie clean and press, farmers carry, Turkish get ups etc. Let us know what you think about it after you've used it for a while.
Boomer

This is disturbing..
 

Always on my soap box, I am constantly at odds with these systems of exercise that require much hard work and deliver minimal at a fairly high risk of injury.
The exercise and conditioning world hasn't changed since the days of the Roman Gladiators. Regardless of who names it or what the new espousals are made. These systems falsely claim greater strength through what ever "new" system is designed. They all will make you stronger if done as prescribed. The risk is alway injury and soreness and honestly, minimal strength gains for the work.
Anyone with a serious desire to be seriously more powerful, and deeply conditioned with tremendous anaerobic and aerobic endurance. At present there is only one "new" system, and that is free to members here and can not be out delivered by any of these thing you post here. It is the Blitz system, and no matter your argument, you cannot disprove this system with the use of any other.
Ok, that's just me getting irritated with all of the less than best systems hype touted as "great" just because they seem and are hard.

YOU Can do no better than Blitzing.