Sandbag Fitness

eBook Sale Coming To An End!

2012-01-27T07:44:00.005Z

This weekend is your last chance to get The Complete Guide To Sandbag Training for 50% off RRP! That makes it just £3.99/$6 for over 180 pages of detailed exercise descriptions and training programmes.

CLICK HERE TO BUY

Enter the code sandbagfitness50 at checkout to get 50% off.

Todays Workout - 10 rounds

2012-01-27T07:37:00.002Z

10 Sandbag Back Squats, 10 Sandbag Push Press, 10 Sandbag Cleans. 10 rounds.

Men aim for a 30kg sandbag; women aim for 15kg.

Record your time.

Train hard!

Todays Workout - Sandbag Strength

2012-01-24T12:44:00.003Z

Max Sandbag Back Squats, Max Sandbag Overhead Press, Max Pull Ups. Rest for 3 minutes and repeat for a total of 5 rounds.

Aim for the heaviest sandbag you can handle.

Record your weight and score.

Train hard!

Todays Workout - Run and Jump

2012-01-19T17:03:00.002Z

Run 400m, 20 Box Jumps, 20 Sandbag Back Squats, 100 Skips. 5 rounds.

Record your time.

Train hard!

Fitedia

2012-01-17T06:45:00.002Z

Health and fitness books, ebooks, video and more...

Todays Workout - Monday Blues

2012-01-16T16:43:00.000Z

Today was a tough start to the week and this workout didn't help! Felt pretty good afterwards though...

5 Pull Ups, 10 Sandbag Thrusters, 15 Round-the-Worlds. As many rounds as possible in 15 minutes.

Men aim for a 40kg sandbag (thrusters) and 15kg (r-t-w); women aim for 20kg and 7.5kg.

Record your time.

Train hard!

And remember, there is still time to get The Complete Guide To Sandbag Training eBook at 50% off - meaning you get it for just £3.99/$6.

Get the book now

All subscribers should have received their discount code in the newsletter but if you've only just subscribed (or those pesky gremlins messed things up) then drop me an e mail and I'll send you a code.

eBook Ready!

2012-01-13T10:50:00.001Z

The Complete Guide To Sandbag Training is now ready!

It's currently 50% off for all subscribers of the free guide that I released last year. You should have received the newsletter today and your special discount code is contained in there.

Get your copy here

The Complete Guide To Sandbag Training - Due Out Tomorrow!

2012-01-12T15:21:00.001Z

My new eBook 'The Complete Guide To Sandbag Training' is due out tomorrow (13th Jan). If you liked the free 68 page Sandbag Fitness Training Manual then you'll love this new guide. Plus, I'm offering everyone who subscribed to the manual a huge 50% off retail until the end of Jan.

Just look out for the newsletter which will contain both the code and the link.

If you're not subscribed head here

Or use the QR Code:

Todays Workout - 10's

2012-01-12T15:14:00.003Z

10 Sandbag Overhead Press, 10 Sandbag Back Squats, 10 Knees-to-Elbows. 5 rounds.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Sandbag Hill Sprints

2012-01-10T16:11:00.001Z

Todays workout comes directly from the new "Complete Guide To Sandbag Training", due out this coming friday. I'll be releasing a discount code for Sandbag Fitness followers so you guys will get the eBook at 50% off for the remainder of January.

Carry a sandbag to the top of a 40-60m hill, perform 10 Sandbag Back Squats and then carry the sandbag back down to the bottom of the hill. Dump the sandbag and repeat the hill sprint, remembering to do your squats at the top of the hill. Repeat this process until you have completed 10 hill sprints (5 loaded and 5 unloaded).

Men aim for a 30kg sandbag; women aim for 15kg.

Record your time.

Train hard!

Todays Workout - Squats

2012-01-06T13:57:00.001Z

10 Press/Push Ups, 15 Sandbag Back Squats. As many rounds as possible in 20 minutes.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your score.

Train hard!

Spartan Race - US, Canada and UK Events!

2012-01-06T11:49:00.001Z

Put you sandbag strength and conditioning to good use by entering the Spartan Race! Click the image above to get started.

Ps. Please don't let Sandbag Fitness down by not giving your all.

New Year Motivation

2012-01-04T15:31:00.000Z

It being the new year, social media posts have been awash with various motivational images, sayings and pearls of wisdom. But I read a statistic that 97% would have given up on their new year's resolutions by the end of January - pretty depressing stuff huh?

We live in the information age (some would say over-information) so it can't be that people don't know what to do - lift heavy stuff from time to time, move a lot and eat an un-processed diet. Seems pretty simple to me.

So what's going wrong?

I'd say this is almost entirely due to one thing - failure. More specifically, fear of failure. How many people will say "this year is different!" or "nothing is going to stop me this time!"

I actually think that this is the problem. We, as a society, seem to be fearful of failure - it's like a black mark on our record. But is this really true? Look at some examples of true failures:

For decades, the legendary Babe Ruth held the record for most strikeouts in Baseball
Albert Einstein did not learn to read until he was 7 years old
Michael Jordan was cut from his high school Basketball team

And the list goes on.

We tend not to remember these people for their failures because they managed to succeed - they stuck at it and kept going no matter what happened. And, perhaps, in spite of what happened.

Most people, when faced with failure, give up straight away. And this is particularly true of health and fitness.

So, my advice to you, is to embrace failure. It's one step closer to success. Learn from it and move forwards. You'll probably not achieve exactly what you want to during January (and that's ok), but you've got another 11 months in which to keep working hard.

And remember, the biggest failure is to never have tried.

Sandbag Training Workshop

2012-01-04T08:00:00.003Z

I'll be running a Sandbag Training Workshop on Thursday 19th Jan at Crossfit Bath in the UK. Tickets are available with an Early Bird Discount for a limited time only - buy now.

What Will You Learn?

All of the key sandbag exercises
How to make your own sandbag
How to use a custom-made sandbag
Sandbag strength workouts
Sandbag conditioning workouts

Who Is This Course For?

Personal Trainers
Strength Coaches
Fitness Instructors
Athletes - especially those in contact and combat sports
Anyone with an interest in health and fitness

Book your ticket now

Todays Workout - 15's

2012-01-03T15:38:00.001Z

15 Sandbag Zercher Squats, 15 Sit Ups, 15 Sandbag High Pulls. 5 rounds.

Record your time.

Train hard!

Todays Workout - It's The End Of The Year (As We Know It)

2011-12-31T11:27:00.003Z

800m run. 50 ground-to-overhead with a sandbag. 800m run.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - High Rep Heartache

2011-12-29T16:26:00.001Z

100 Sandbag Back Squats, 100 Press/Push Ups, 100 Sandbag High Pulls, 100 Sandbag Push Press, 100 Sandbag Shoulder Cleans. Complete any way you can.

Record your time.

Train hard!

Todays Workout - Sandbag Strength and Prizes!!!!

2011-12-24T11:59:00.002Z

Max weight ground-to-overhead with a sandbag. Perform 5 reps, take a 2-5 minute rest between sets and repeat for a total of 5 rounds.

Record your max weight.

Train hard!

Prizes!!!

The nice guys at Your PT Nutrition are offering a lucky Sandbag Fitness follower the chance to win a 1 hour personal nutrition consultation! To be in with a chance to win you just need to share this post on your facebook profile and be sure to tag Sandbag Fitness (use Matthew Palfrey) when you do. Each share will get you one entry into the competition - winners will be drawn on the 2nd Jan 2012.

The easiest way to share this post is by using the facebook share buttons here within this post.

The 1 hour nutrition consultation can be done via skype so entires aren't limited by geographic location.

Get your entry in now for your chance to win!

Sandbag Fitness On Squidoo!

2011-12-22T09:06:00.001Z

We now have a page on Squidoo - check it out:

Sandbag Fitness on Squidoo

Todays Workout - 10-1

2011-12-22T07:16:00.002Z

Sandbag Cleans, Sandbag Push Press, Sandbag Back Squats. Complete 10 repetitions of each exercise, then 9, then 8 etc.

Men aim for a 40kg sandbag; women aim for a 20kg sandbag.

Record your time.

We've just signed up to NetworkedBlogs so please take the time to follow us on there.

Train hard!

We're Working Out! By Al Kavadlo

2011-12-19T07:37:00.000Z

For those of you who don't know Al, he's the New York based coach who has a particular interest in bodyweight training. And for those of you who think bodyweight training needs to be boring - check this out:

His book "We're Working Out! A Zen Approach To Everyday Fitness" is now available as a digital download on Fitedia. The book is packed full of useful techniques and tactics for achieving peak physical and mental fitness. And Al's unique approach ensures that the information contain in the book is actually useable - something missing in many of todays so-called fitness books.

Get your copy here:

We're Working Out! A Zen Approach To Everyday Fitness By Al Kavadlo, CSCS

Todays Workout - Short and Sweet

2011-12-18T15:35:00.000Z

10 Sandbag High Pulls, 10 Press/Push Ups, 10 Box Jumps. 5 rounds.

Record your time.

Train hard!

Todays Workout - Death By Sandbag Clean and Press

2011-12-15T13:55:00.002Z

With a running clock, do 1 Sandbag Clean and Press in the 1st minute, 2 in the 2nd minute and so on until you cannot complete the required number of repetitions in any given minute.

Men aim for a 30kg sandbag; women aim for 15kg.

Record your score.

Train hard!

Todays Workout - Don't Stop (believing that you can do this)

2011-12-13T15:20:00.000Z

100 Sandbag Overhead Press. For each break you need to take, do 100 skips. Keep going until you have completed all 100 reps.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Gettin It Done

2011-12-11T12:45:00.000Z

100 Sandbag Back Squats, 100 Sandbag Zercher Squats, 100 Sandbag Push Press, 100 Sandbag Cleans. Complete in any order and in any variety of reps and sets.

Men aim for a 30kg sandbag; women aim for a 15kg sandbag.

Record your time.

Train hard!

Todays Workout - Modified Crossfit Cindy

2011-12-07T11:58:00.000Z

5 Strict Pull Ups, 10 Press/Push Ups, 15 Sandbag Back Squats. As many rounds as possible in 20 minutes.

Men aim for a 30kg sandbag; women aim for 15kg.

Record your score.

Train hard!

Todays Workout - Fifteen

2011-12-05T16:23:00.001Z

15 Sandbag Zercher Squats, 15 Sit Ups, 15 Sandbag High Pulls. As many rounds as possible in 20 minutes.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your score.

Train hard!

Todays Workout - Death By Thrusters and Pull Ups

2011-12-03T14:50:00.000Z

With a running clock complete 1 Sandbag Thruster and 1 Pull Up in the 1st minute, 2 of each in the 2nd minute and so on....

Keep going until you can no longer complete the required number of repetitions in each minute.

Record your score.

Train hard!

Still Time To Get My Mad Methods At 25% Off!!!

2011-12-02T15:44:00.002Z

Hi guys, My Mad Methods are still offering 25% off US subscriptions for all Sandbag Fitness followers. Head over to:

http://new.mymadmethods.com/index.php/my-mad-methods-magazine

and use the code palfreydiscount25

Todays Workout - Back To The Future (of stronger legs)

2011-12-02T15:40:00.000Z

5 Heavy Sandbag Back Squats followed immediately by a set of max Pull Ups. 5 rounds with 2-3 minutes rest in between each set.

Record your max weight and reps.

Train hard!

Todays Workout - Don't Stop

2011-12-01T16:14:00.000Z

100 Sandbag Overhead Presses. Every time you need a rest do 100 Skips. Keep going until you complete the full 100 presses.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - 10's

2011-11-27T16:34:00.002Z

10 Pull Ups, 10 Sandbag Thrusters. 10 rounds.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - 5, 10, 15, 20

2011-11-26T12:17:00.000Z

5 Pull Ups, 10 Sandbag Cleans, 15 Sandbag Push Press, 20 Sandbag Back Squats. 5 rounds.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Inspired By John Broz

2011-11-22T16:51:00.000Z

Didn't feel like training today but did anyway...and had an awesome session!

100 Skips, 20 Press/Push Ups, 20 Sandbag High Pulls. 5 rounds.

Record your time.

Train hard!

My Mad Methods Subscritpions

2011-11-21T07:29:00.000Z

Hi guys, My Mad Methods are currently offering 25% off US subscriptions for all Sandbag Fitness followers. Head over to:

http://new.mymadmethods.com/index.php/my-mad-methods-magazine

and use the code palfreydiscount25

Todays Workout - Heavy Sandbag Push Jerks

2011-11-20T16:23:00.001Z

Probably my favourite sandbag exercise - Heavy Push Jerks. Complete 5 reps with the heaviest weight you can handle, rest for 3-5 minutes and repeat for a total of 5 rounds.

Record your weight.

Train hard!

Todays Workout - Hardest One This Year So Far...

2011-11-18T14:56:00.000Z

10 Pull Ups, 10 Sandbag Thrusters, 10 Box Jumps, 10 Burpees. As many rounds as possible in 20 minutes.

Record your score.

Men aim for a 40kg sandbag; women aim for 15kg.

Train hard!

Todays Workout - Sandbag Strength

2011-11-16T21:24:00.000Z

Max Heavy Sandbag Push Jerks and then (immediately) Max Sandbag Back Squats. Rest for 3-5 minutes and repeat for a total of 5 rounds.

Aim to complete with a VERY CHALLENGING weight.

Record your total number of reps for each exercise.

Train hard!

Todays Workout - 10 to 1

2011-11-13T10:49:00.000Z

Sandbag Thrusters (Squat and Press), Press/Push Ups and Knees-to-Elbows.

Complete 10 repetitions of each exercise, then 9, then 8 etc.

Men aim for a 50kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - 5, 10, 15, 20

2011-11-12T07:26:00.000Z

5 Pull Ups, 10 Sandbag Round-the-Worlds, 15 Sandbag Overhead Press, 20 Sandbag Back Squats. 5 rounds.

Men aim for a 40kg/15kg sandbag; women aim for 20kg/7.5kg.

Record your time.

Train hard!

Todays Workout - Horrible Hill Sprints

2011-11-09T09:44:00.001Z

Find a hill of approximately 50 metres. Run up it as fast as you can with a sandbag over your shoulder, dump the bag at the top of the hill and jog back to the bottom of the hill. Sprint back to the top of the hill, collect the bag and return to the bottom of the hill. Repeat the sequence until you have completed 5 loaded hill sprints and 5 unloaded hill sprints.

Record your time.

Train hard!

Todays Workout

2011-11-06T08:45:00.000Z

100 Skips, 5 Pull Ups, 10 Sandbag Zerchers, 15 Press/Push Ups. 5 rounds.

Men aim for a 50kg Zercher; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - 5, 10, 15

2011-11-04T13:48:00.000Z

5 Pull Ups, 10 Sandbag Deadlifts, 15 Box Jumps. As many rounds as possible in 10 minutes.

Record your score.

Train hard!

Todays Rant - may contain swearing.

2011-11-03T07:48:00.000Z

I recently wrote an article for T-Nation - the internets premier resource for strength. The article was all about Sandbags For Strength

I wrote the article as a sound, reasonable rationale for those that traditionally train with free weights. I put forward an argument for including sandbag training into your programme, no matter what else you were doing. I genuinely believe that sandbag training is a great tool for developing strength and conditioning - hell, I've put in over 300 sandbag workouts in the last year to prove it. This apparently is not good enough for some people...

I picked up a thread on Facebook between some guy and another sandbag manufacturer. They were essentially talking about my article and how uneducated I was. Apparently I had missed the point of sandbag training altogether. According to these guys:

I am writing "bad information"
Any company not offering 3 sizes of sandbag is not to be trusted - neither is a company offering more than 3 sizes
The power of sandbag training is in the "system" - and to get access to the system you simply have to provide some credit card details

This stuff pisses me off so much I can't even describe it. Could I start talking about multi-planar movement and the biomechanical properties of each and every movement listed on Sandbag Fitness? Yes. Would anyone care - probably not. In my opinion people want straightforward, sound advice that they can follow easily. Information that they can put into action immediately.

As some of you know, I am also part of Brute Force Europe - we sell the Brute Force Sandbag. I genuinely believe that it's a great tool and that is why I train with it and promote it. Do I plaster it everywhere on this site and spam everyone with discount coupons? Absolutely not.

What I will never do is become the proverbial Snake Oil Salesman

Weekly Video Workout - 02-11-2011

2011-11-02T13:05:00.003Z

10 Sandbag High Pulls, 10 Press/Push Ups, 10 Box Jumps.

Men aim for a 30kg sandbag; women aim for 15kg.

Record your time.

Train hard!

Need custom-made patches for your club, team or business?

2011-11-01T12:53:00.001Z

I recently had some patches designed and made by the guys at E-Patches. Good quality work, delivered on time and at a great price. They deliver worldwide, have no minimum order quantity and no set up charge.

So, if you need some patches made I can wholeheartedly recommend these guys

Todays Workout - 25, 15, 10

2011-10-31T14:29:00.000Z

25-15-10 of Sandbag Thrusters, Knees-to-Elbows and Sandbag Round-the-Worlds.

Men aim for 50kg Thruster and 20kg R-T-W; women aim for 25kg and 10kg.

Record your time.

Train hard!

Todays Workout -With Tebowing Rest Periods

2011-10-29T15:09:00.000+01:00

3 Pull Ups, 6 Sandbag High Pulls, 9 Sandbag Push Press, 12 Squats. As many rounds as possible in 12 minutes.

Record your score.

Train hard!

Tebowing rest periods are optional:

My recent article on T-Nation

2011-10-28T15:29:00.000+01:00

I recently had an article published on T-Nation. Check it out here:

New Store Format

2011-10-27T08:16:00.001+01:00

You can view our recommended product partners on the Store page - if you have have further suggestions for this page then please do get in touch.

These include:

The excellent My Mad Methods - a great resource for all of the unconventional training information, equipment and media that you'll ever need. Plus, their digital magazine is a great investment.

Gymboss - a must have for anyone into interval training:

Brute Force Sandbags - the best strength and conditioning sandbags on the market. And now available worldwide:

US STORE UK & EUROPE STORE

Todays Workout - 10's

2011-10-26T18:32:00.004+01:00

10 Sandbag Overhead Presses, 10 Sandbag Back Squats, 10 Knees-to-Elbows. 5 rounds.

Record your time.

Starting today, I'll be filming 1 workout per week (well, I'll try me best anyway) and posting it here. I'll archive them on the video page and I'll also re-do some technique videos in

GLORIOUS HIGH-DEFINITION!!!!

The battery died in my camera just at the end of the first round of todays workout so it's a pretty short movie - it beats staring at me doing the same stuff for ten minutes though...

Todays Workout - 3,6,9,12

2011-10-24T18:10:00.000+01:00

3 Pull Ups, 6 Sandbag Thrusters, 9 Press/Push Ups, 12 Box Jumps. As many rounds as possible in 15 minutes.

Men aim for a 40kg Sandbag; women aim for 20kg.

Record your score.

Train hard!

Todays Workout - Sandbag Strength

2011-10-20T18:28:00.000+01:00

5 Sandbag Power Cleans, 5 Sandbag Jerks, 5 Sandbag Back Squats. Rest for 2-3 minutes and repeat for a total of 5 rounds.

Aim to lift the maximum possible weight.

Record your weight.

Train hard!

And We're Back!

2011-10-19T18:02:00.000+01:00

I'm back from my holiday so get ready for a month of ultra-tough workouts!

100 Skips, 5 Pull Ups, 10 Sandbag Zercher Squats, 15 Press/Push Ups. 5 rounds.

Men aim for 40kg; women aim for 20kg.

Record your time.

Train hard!

I'm Off On Holiday

2011-09-29T07:32:00.000+01:00

I'm taking a couple of weeks off and, although I'll be training when I'm away, I might struggle to update the blog as much as I'd like. With that in mind, I've added some of the archived workouts below to keep you all busy. I'd also love it if you guys would share your own sessions with the rest of the community - just add any workout details you have in the comments on this post then everyone will be able to have a go.

Archived Workouts:

Sandbag Fitness: Todays Workout: "Sandbag Hill Sprints. Find a hill roughly 100m - perform 10 sprints with a sandbag carried anyway you can. Rest as needed between sprints. G..."

Sandbag Fitness: Todays Workout: "20-1 of Sandbag Thrusters, Burpees, Knees to Elbows. Complete 20 repetitions of each exercise, then 19, then 18 etc. Complete as quickly ..."

Sandbag Fitness: Todays Workout: "Heavy Sandbag ground-to-overhead 1-1-1-1-1-1-1-1-1-1. Work up to a max lift and then complete 10 singles at that weight. Record your weigh..."

Sandbag Fitness: Todays Workout: "Todays Workout: 10 Sandbag Push Press, 10 Box Jumps, 10 Sandbag Cleans. As many rounds as possible in 15 minutes. Record your score. Train..."

Sandbag Fitness: Todays Workout: "Box Jumps, Sandbag Power Cleans, Heavy Sandbag Front Squats, Sit Ups, Sandbag Push Jerks. Perform each exercise for 1 minute, giving a tota..."

Sandbag Fitness: Todays Workout: "Every minute, on the minute perform heavy sandbag squat cleans and handstand press ups (or regular press ups if you can't manage). Complete ..."
Catch you when I'm back.

Train Hard!

Todays Workout - 10's

2011-09-28T08:28:00.000+01:00

10 Sandbag Push Presses, 10 Sandbag Back Squats, 10 Knees-to-Elbows. As many rounds as possible in 12 minutes.

Men aim for a 40kg sandbag; women aim for 25kg.

Record your score.

Train hard!

Todays Workout

2011-09-25T17:14:00.000+01:00

100 Double Unders, 5 Pull Ups, 10 Sandbag Zercher Squats, 15 Press/Push Ups. 5 rounds.

Men aim for a 40kg sandbag; women aim for 25kg.

Record your time.

Train hard!

Todays Workout - 25, 15, 10

2011-09-24T10:32:00.000+01:00

25 - 15 - 10 of Sandbag Thrusters, Knees-to-Elbows and Sandbag Round-the-Worlds.

Men aim for 40kg Thrusters and 15kg R-T-W; women aim for 25kg/10kg

Record your time.

Train hard!

Brute Force Europe is now LIVE!

2011-09-23T07:16:00.000+01:00

Brute Force Europe is currently in it's Pre-Launch period so, if you're in the UK or Europe, it's your chance to get a Brute Force Sandbag for 15% off RRP. Any purchases during the Pre-Launch period are guaranteed for delivery the week commencing 24th October.

This very special offer is limited to the first 50 sales.

Check out Brute Force Europe

For orders outside of the UK and Europe please check out Brute Force Sandbags

Todays Workout - 100, 10, 20, 30

2011-09-22T18:09:00.000+01:00

100 Double Unders, 10 Pull Ups, 20 Press/Push Ups, 30 Sit Ups. 4 rounds.

Record your time.

Train hard!

Todays Workout - 3,6,9,12

2011-09-20T18:22:00.000+01:00

3 Pull Ups, 6 Sandbag High Pulls, 9 Sandbag Push Press, 12 Box Jumps. As many rounds as possible in 10 minutes.

Men aim for a 30kg sandbag, women aim for 20kg. Both go for 30" Box Jumps.

Record your score.

Train hard!

Todays Workout - 10's

2011-09-19T17:54:00.000+01:00

10 Sandbag Overhead Press, 10 Sandbag Back Squats, 10 Knees-to-Elbows. As many rounds as possible in 15 minutes.

Men aim for a 40kg sandbag, women aim for 25kg.

Record your score.

Train hard!

Todays Workout - 10 to 1 (+550 double unders)

2011-09-16T17:14:00.000+01:00

Perform 100, 90, 80 etc of Double Unders (skipping with a double pass of the rope) and 10, 9, 8 etc of heavy Sandbag Thrusters, Box Jumps, Press/Push Ups.

Men aim for a 50kg sandbag, women aim for a 25kg sandbag. Everyone aim for a 24" box jump.

Record your time.

Train hard!

Todays Workout - 10's

2011-09-14T18:28:00.000+01:00

10 Push/Press Ups, 10 Knees-to-Elbows, 10 Sandbag Zercher Squats. As many rounds as possible in 12 minutes.

Men aim for a 40kg sandbag, women aim for a 20kg sandbag.

Record your score.

Train hard!

Todays Workout

2011-09-13T16:59:00.000+01:00

10 Pull Ups, 15 Sit Ups, 20 Strict Sandbag Overhead Press, 25 Box Jumps. 5 rounds.

Men aim for 30kg, women aim for 20kg. 24" Box Jumps for all.

Record your time.

Train hard!

Todays Workout - 10 to 1 (+550 double unders)

2011-09-11T16:23:00.000+01:00

Todays Workout - Max Pull Ups

2011-09-10T15:38:00.000+01:00

Complete a set of Strict Pull Ups to failure. Then perform 5 heavy Sandbag Clean and Jerks. Repeat this process until you have completed a total of 60 Pull Ups.

Men aim for a sandbag weight of 60% of bodyweight, women aim for 40% of bodyweight.

Record your time.

Train hard!

Todays Workout

2011-09-09T13:54:00.000+01:00

100 Skips, 10 Pull Ups, 20 Push/Press Ups, 30 Sit Ups. 3 rounds.

Record your time.

Train hard!

Todays Workout - Ughh

2011-09-07T14:35:00.000+01:00

10 Pull Ups, 15 Sit Ups, 20 Sandbag Overhead Press (strict), 25 Box Jumps. 5 rounds.

Men aim for a 30kg sandbag and 30" box jump, women aim for a 20kg sandbag and 30" box jump.

Record your time.

Train hard!

Todays Workout - 3,6,9

2011-09-06T18:37:00.000+01:00

3 Pull Ups, 6 Sandbag Push Press, 9 Sandbag High Pulls. As many rounds as possible in 10 minutes.

Men aim for 40kg/88lb, women aim for 25kg/12kg.

Record your score.

Train hard!

Todays Workout - 5, 10, 15

2011-09-03T17:17:00.000+01:00

100 Skips, 5 Pull Ups, 10 Sit Ups, 15 Sandbag Back Squats. 5 rounds.

Men aim for 50kg, women 30kg.

Record your time.

Train hard!

Fun And Games With The Brute Force Sandbag

2011-08-29T16:59:00.000+01:00

I fancied a day off from regular training today so I decided to do some "fun" stuff with my Brute Force Sandbag.

Turkish Get-Ups (TGU's), Windmills and Swings. Who needs kettlebells? In fact, I worked out that you can also use your Brute Force Sandbag just like a Bulgarian Bag too (although being this awesome may well void your warranty).

I used a 35kg sandbag with the following grip:

Try 5-10 repetitions of each exercise, repeated for 2-3 sets.

Turkish Get-Up

The Turkish Get-Up is a tough, full body movement that will do great things for your core and shoulder strength. Start off lying flat on the ground with the sandbag held in one arm above your chest. Then stand up, keeping that arm straight throughout the movement. This can be achieved in a few different ways - but I recommend "rolling out" to the side (up onto your elbow) and then standing up in a lunge movement.

The Windmill

The Windmill is another great core exercise that you rarely see these days. Simply hold the sandbag overhead in one hand. Then, keeping your legs straight, reach down towards the floor.

The Swing

Plenty of people do Swings with Kettlebells but it's also possible (and much harder) with a sandbag. Grip the bag at either end and hold it between your legs. Using a powerful hip drive, start generating momentum with the bag. Be sure to keep your arms relaxed and aim to swing the bag up to at least chest height. Keep your spine in neutral throughout!

Or single handed:

And Just When You Thought It Couldn't Get Any Better!

Who needs a Bulgarian Bag?

GET YOURSELF A BRUTE FORCE SANDBAG

Todays Workout - Pull Ups To Failure aka "Death By Pull Ups"

2011-08-27T17:29:00.000+01:00

Perform one Pull Up in the first minute, 2 Pull Ups in the second minute and so on until you cannot complete the required number of Pull Ups within the minute. When you hit failure, complete 250 Squats as fast as possible.

Record your time and score.

Train hard!

Shameless Plug

2011-08-25T17:18:00.001+01:00

I've just entered my About Me profile for a chance to have my face plastered over Times Square and I'd love it if you guys would head to my profile and vote for me

If you've already voted, Thanks!!!!

Matt

Todays Workout - 5, 10, 15

2011-08-24T19:43:00.000+01:00

5 Pull Ups, 10 Heavy Sandbag Push Press, 15 Squats. 10 rounds.

Men aim for a 50kg sandbag, women aim for 30kg.

Record your time.

Train hard!

Todays Workout - 10 to 1

2011-08-22T16:53:00.000+01:00

Press/Push Ups, Sandbag Round-the-Worlds and Sandbag High Pulls. Perform 10 reps of each exercise, then 9 etc.

Record your time.

Train hard!

Todays Workout - Win Big!

2011-08-20T09:20:00.001+01:00

For anyone that can beat my time in todays workout I'll give you a free personalised 6 week program! Just film yourself doing the workout (with the required weights) and send me a link to the video. The first 5 winners will have a program written by yours truly.

The workout is:

5 Strict Pull Ups
10 Sandbag Thrusters
15 30" Box Jumps

5 rounds as fast as possible.

I managed 7:28. Men need a 40kg sandbag, women need a 25kg sandbag.

Train hard!

The judges decision (me) is final so make sure technique is sharp. Matt

Todays Workout - 3,6,9

2011-08-18T17:46:00.000+01:00

3 Pull Ups, 6 Sandbag Overhead Press, 9 Sandbag High Pulls. As many rounds as possible in 10 minutes.

Record your score.

Train hard!

Todays Workout

2011-08-17T17:17:00.000+01:00

10 Box Jumps, 10 Sit Ups, 10 Sandbag Zercher Squats. 5 rounds.

Record your time.

Train hard!

Todays Workout - Horrible Hill Sprints

2011-08-16T14:42:00.000+01:00

Find a hill of approximately 50 metres. Put your sandbag across your back and sprint up the hill. At the top, complete 10 squats. Jog back to the bottom of the hill and repeat for a total of 10 hill sprints. Do not, at any stage, put the sandbag down during this workout.

Record your time.

Train hard!

Todays Workout - 30's

2011-08-14T16:57:00.000+01:00

30 Press/Push Ups, 30 Sit Ups, 30 Sandbag Push Press, 30 Squats. 3 rounds.

Record your time.

Train hard!

Todays Workout - Dude where's your sandbag?

2011-08-10T18:19:00.002+01:00

3 Pull Ups, 6 Push/Press Ups, 6 Box Jumps. As many rounds as possible in 10 minutes.

Record your score.

Train hard!

Brute Force Sandbags - Now (virtually) Indestructible!!!

2011-08-10T08:51:00.000+01:00

Brute Force Sandbags have just released a new, even stronger version of their sandbags. So much so, that they have increased the warranty from 1 to 5 years! Not only is the Brute Force Sandbag a great tool for developing strength and conditioning but you can now be sure that it's a great investment too.

To get yours head over to Brute Force

Todays Workout - Sandbag Hill Sprints

2011-08-09T18:40:00.000+01:00

Todays Workout - Pushing My Luck

2011-08-05T13:59:00.000+01:00

10 Sandbag Push Press, 10 Burpees. As many rounds as possible in 10 minutes.

Record your score.

Train hard!

Brand You - by John Purkiss and David Royston-Lee

2011-08-03T11:02:00.001+01:00

I was lucky enough to have a copy of the book 'Brand You' sent through to me recently (and signed too!). For all of you who are interested in turning your own unique talents into a winning formula I can wholeheartedly recommend it.

More specifically, the book will show you how to:

Identify your values and unique combination of skills and experience
Discover your purpose
Build a strong brand identity
Make sure employers, clients and customers remember you. When they have a need, the will ask for you

It presents lots of common sense information that is easy to understand and use - plus, it isn't overly focused on shameless self promotion!

Get the book at Amazon now:

Testimonials

2011-08-03T08:06:00.000+01:00

Hi guys, I'm looking to get some testimonials for the free ebook that I recently released. I'd love to hear any feedback that you have - especially regarding any results that you've seen.

And if you, your friends, family or pets haven't yet downloaded the ebook, what are you thinking?!

Thanks in advance, Matt

Sandbag Fitness - Now Available In Dynamic View

2011-08-02T10:26:00.000+01:00

You can now view the blog in some new and exciting ways!

Timeslide

Sidebar

Mosaic

Snapshot

Flipcard

My other life...

2011-08-01T21:01:00.000+01:00

I've recently launched a new company, Elevate Wellbeing. We provide employee health and wellbeing programmes for organisations of all sizes. Our services range from:

Onsite Health and Wellbeing Consultations
Health and Wellbeing Digital Magazines
Medical Health Screening
Employee Assistance Programmes
Health Insurance
And a full range of tailored workshops

If you have an interest in employee health and wellbeing or would like to implement an employee health and wellbeing programme in your company please get in touch or connect with us here:

Elevate Wellbeing

Facebook

Todays Workout - 10's

2011-08-01T18:58:00.002+01:00

10 Box Jumps, 10 Sit Ups, 10 Sandbag Zercher Squats. 5 rounds.

Record your time.

Train hard!

Todays Workout - Sandbag Strength

2011-07-30T16:01:00.000+01:00

Max Pull Ups followed immediately by max Heavy Sandbag Floor Press. Rest for 2-4 minutes and repeat for a total of 5 rounds.

Record your max weight and repetitions.

Train hard!

Todays Workout - 5, 10, 15

2011-07-29T13:24:00.000+01:00

5 Pull Ups, 10 Sandbag Push Press, 15 Squats. 10 rounds.

Record your time.

Train hard!

Todays Workout - 10's

2011-07-27T17:28:00.000+01:00

10 Sandbag Power Cleans, 10 Sandbag Back Squats, 10 Sandbag Push Jerks, 10 Box Jumps. 5 rounds.

Record your time.

Train hard!

Todays Workout - 10 to 1

2011-07-25T17:06:00.000+01:00

10 - 1 of Pull Ups, Sandbag High Pulls and Sandbag Round-the-Worlds.

Record your time.

Train hard!

Todays Workout - Fifteen

2011-07-22T16:34:00.002+01:00

15 Sandbag Deadlifts, 15 Sandbag Push Jerks. As many rounds as possible in 15 minutes.

Record your score.

Train hard!

The Paleo Solution

2011-07-22T07:24:00.000+01:00

For those of you with an interest in the Paleo diet (the style of eating that I follow) please take the time to read the Paleo Solution by Robb Wolf. Robb is both a scientist and a certified strength and conditioning specialist.

The Paleo Solution incorporates the latest cutting edge research from genetics, biochemistry and anthropology to help you look, fell and perform your best.

Personalised Training Programmes

2011-07-20T11:31:00.001+01:00

Due to demand I'm currently offering Personalised Sandbag Fitness Training Programmes. Head here for more details

Alternatively you can download the free 68 page Sandbag Fitness Training Manual

Train hard!

Matt

Todays Workout - Dude where's your sandbag?

2011-07-19T19:35:00.000+01:00

3 Pull Ups, 6 Push/Press Ups, 9 Box Jumps. As many rounds as possible in 10 minutes.

Record your score.

Train hard!

Bobby Zuniga training with the Brute Force Sandbag

2011-07-16T09:33:00.000+01:00

We just received this video from Bobby Zuniga, a Personal Trainer based out in Denver, USA. In the video he takes us through a metabolic conditioning workout with the Brute Force Sandbag.

If you're interested in getting yourself a Brute Force Sandbag then check them out here

To learn more about Bobby please take a look at his site

Sandbag Fitness - Popular Around the World

2011-07-16T09:24:00.000+01:00

I've just been checking through the downloads for the free Sandbag Fitness Training Manual and I thought it would be pretty cool to see how far and wide the manual had made it. We've had downloads in the following countries:

USA

Canada

Finland

Australia

Germany

Sweden

Netherlands

Singapore

Ireland

Argentina

Italy

Russia

Norway

Thailand

Hungary

New Zealand

Philippines

South Korea

Greece

UAE

Israel

Algeria

Spain

Brazil

Ukraine

Denmark

Switzerland

Austria

Belgium

Romania

If you've download the manual we'd love to hear from you and put a name to some of those countries. And we'd really, really love it if you'd send us some photos of video of you training with the sandbag. If you haven't yet downloaded the manual - what are you waiting for?!

Matt