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.

Matt


4 comments:

  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)


    so


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


    14:54
    AVG HR 152bpm


    tonight is strength.



    josh t. Australia

    ReplyDelete
  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!

    ReplyDelete
  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)


    METCON
    3 rounds of

    25 x 2m jump
    25 high pulls
    25 push press


    used 45kg Brute force sandbag (handles)


    19:23
    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.

    ReplyDelete
  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!

    ReplyDelete