Thursday, 7 June 2012

Todays Workout - The Milo Experiment

Starting today, I'd love for you to join me as I embark on a new project at Sandbag Fitness.

Milo of Croton was a Greek wrestler who lived in the 6th century BC. Famous for his immense strength, he once performed a feat where he lifted a young calf everyday. He did this until it reached maturity; then able to lift a fully grown bull.

The Sandbag Fitness Milo Experiment involves the following:

  • Take a handleless sandbag or duffel bag and fill it with around 25% of your bodyweight in sand
  • Perform a single lift from the ground-to-overhead, then add a small amount of sand (around 1kg)
  • The following day, complete another single lift from the ground-to-overhead
  • Repeat this process daily until you can no longer lift the sandbag overhead

The target is to lift a sandbag equal to your own bodyweight (or more!) overhead.

I think it's pretty easy to get bogged down in various systems, programmes and protocols so this is a nice, straightforward way to build strength through linear progression.

Since you are only completing a single lift each day you should be able to train as normal alongside this experiment. 

Please feel free to add pictures, video or feedback to the comments below.

Train hard!


  1. I love this idea! It's a linear progression, training daily and starting with a light weigth!

    I had a rotator cuff infury a few months ago, that's why i'm not confortable yet doing vertical pushing. As soon as i totally recover, i'll start the experiment and i'll let you know how it works for me. I guess i'll be able to lift 100 kg overhead... Lol, that's what i'd like!!

  2. Matthew Palfrey8 June 2012 at 15:07

    Hi Gabriel - I'd love to hear how you get on, both with the injury and the experiment! All the best, Matt

  3. Looks like a great daily challenge / endeavor / feat of strength (notice the progression!)

  4. Thanks Mike! I find the simplest things can be the best sometimes. How is your training going?