Saturday, 16 March 2013

Sandbag Fitness On Breaking Muscle

Did you guys see my recent sandbag training series on the popular Breaking Muscle blog? If not, don't worry - you can check out all of the articles here:

5 Week Sandbag Workout Program: Week 1 - Get Started

5 Week Sandbag Workout Program: Week 2 - Building Strength

5 Week Sandbag Workout Program: Week 3 - Planes of Motion

And the good news? It's not finished yet! I have 2 more weeks to go so make sure you keep an eye on the blog.



  1. josh t. Australia16 March 2013 at 23:05

    So I thought I would post some progress reports on Matt's Sandbag fitness Book. I have done the program end to end once before with good results. I so so impressed that I thought it would be the basis for my Metcon workouts for a while. My plan is to do it end to end a few times recording times and weights etc so that I have a bench mark to measure progression/ overtraining by.

    First time round I did everything with a 40kg BRUTE FORCE sandbag (so it had handles). Last week I up'ed the weight to 50kg and wore a 10kg vest. I blew the first workout completely and had to have a rethink.

    This week I restarted the program with 45kg and no vest. Just right.

    So the work out went like this.

    A bit of warm up work, foam roller and stretching.

    Progressions from Coach Paul Wades CONVICT CONDITIONING.
    2 x 20 slow diamond push ups
    2 x 20 narrow stance squats
    1 x 5 one arm (assisted) pull ups

    METCON time

    the workout called for 800m sprint but due to it pissing down rain I went for 90 20kg Kettlebell swings which took me 3mins (thats about what I would comfortably run 800ms in)


    90 x 20kg (2handed) KB swings
    50 x 45kg Clean and press
    90 x 20kg (2 handed) KB swings

    AVG HR 152bpm

    tonight is strength.

    josh t. Australia

  2. Matthew Palfrey17 March 2013 at 18:06

    Hey Josh - great to see that you've been making such amazing progress. I know that many of the other followers appreciate it too!

  3. josh t. Australia18 March 2013 at 08:10

    workout 2 for the week.

    I have a few limitations in my home gym one of which is roof height. I train in my basement and as such the ceiling is low. This stops me from doing box jumps of any real height so I exchange them with long jumps. This workout I did 2meter jumps (two foot take off two foot landing)

    Again warmed up for about 10mins
    (skills) Convict conditioning work

    working on:
    hanging leg raises
    wrestlers bridge
    one hand HSPU ( a long way off)

    3 rounds of

    25 x 2m jump
    25 high pulls
    25 push press

    used 45kg Brute force sandbag (handles)

    peak HR 163bpm
    AVG HR 150bpm

    overall pretty happy the 45kg bag does feel very heavy after the first round. I was puffing and sweating a storm but the heart rate didn't get all that high. I think the heavier bag slows you down a little which makes it harder to elevate the heart rate but you still work hard.

  4. Matthew Palfrey18 March 2013 at 12:08

    Nice work Josh! And good to see some variations where needed. I used to train at a basement gym where the ceiling was so low that I couldn't perform a standing press down there - and I'm not particularly tall! On a positive note, I got really good at Jerks!