200m Sprint
Repeat for a total of 4 rounds.
Record your time.
Train hard!
Showing posts with label strength. Show all posts
Showing posts with label strength. Show all posts
Monday, 2 November 2015
Todays Workout - Big Country
10 Heavy Ground-to-Overhead Sandbag Lifts
200m Sprint
Repeat for a total of 4 rounds.
Record your time.
Train hard!
200m Sprint
Repeat for a total of 4 rounds.
Record your time.
Train hard!
Monday, 28 September 2015
Todays Workout - Team #5
This workout comes direct from the new book Sandbag Fitness: 150 High Intensity Workouts.
Sandbag Relay
Set out a course of approximately 20m. In pairs, perform a relay where each person takes it in turn to Sandbag Drag, Sandbag Load Carry and Sandbag Clean & Throw the sandbag along the course. This works best when performed with multiple pairs, all competing for time.
The pair who complete the course in the fastest time are the winners. Record the weight of the sandbag you used to complete this workout.
Aim for a sandbag weighing 50% of your body weight
Train hard!
Sandbag Relay
Set out a course of approximately 20m. In pairs, perform a relay where each person takes it in turn to Sandbag Drag, Sandbag Load Carry and Sandbag Clean & Throw the sandbag along the course. This works best when performed with multiple pairs, all competing for time.
The pair who complete the course in the fastest time are the winners. Record the weight of the sandbag you used to complete this workout.
Aim for a sandbag weighing 50% of your body weight
Train hard!
Friday, 14 August 2015
Todays Workout - Sandbag CrossFit 'Grace'
This workout comes direct from the new book Sandbag Fitness: 150 High Intensity Workouts.
Sandbag CrossFit 'Grace'
30 Sandbag Clean & Press
Aim to complete the workout in 4 minutes or less.
Aim for a sandbag weighing 135lbs
Sandbag CrossFit 'Grace'
30 Sandbag Clean & Press
Aim to complete the workout in 4 minutes or less.
Aim for a sandbag weighing 135lbs
Train hard!
Monday, 1 June 2015
Todays Workout - Sandbag Strength
5 Heavy Sandbag Bear Hug Squats,
Max Sandbag Overhead Press.
Rest for 2 - 4 minutes and repeat for a total of 5 rounds.
5 Heavy Sandbag Shoulder Get Ups,
Max Pull Ups.
Rest for 2 - 4 minutes and repeat for a total of 5 rounds.
Aim for the heaviest sandbag you can handle for the required reps.
Record your score.
Train hard!
Max Sandbag Overhead Press.
Rest for 2 - 4 minutes and repeat for a total of 5 rounds.
5 Heavy Sandbag Shoulder Get Ups,
Max Pull Ups.
Rest for 2 - 4 minutes and repeat for a total of 5 rounds.
Aim for the heaviest sandbag you can handle for the required reps.
Record your score.
Train hard!
Monday, 25 May 2015
Todays Workout - Death By Sandbag Clean & Press
Perform 1 Heavy Sandbag Clean & Press in the 1st minute, 2 Heavy Sandbag Clean & Press in the 2nd minute and so on. The workout finishes when you can no longer complete the required number of repetitions within the specific timeframe.
Complete as many rounds as possible.
*If you manage to complete 15 rounds with a sandbag at 50% of your bodyweight then you win! Just send me a link to a video of you completing the challenge and then you can choose a free ebook version of any of the books here.*
Record your score.
Train hard!
Complete as many rounds as possible.
*If you manage to complete 15 rounds with a sandbag at 50% of your bodyweight then you win! Just send me a link to a video of you completing the challenge and then you can choose a free ebook version of any of the books here.*
Record your score.
Train hard!
Monday, 21 July 2014
Todays Workout - Fight the Power
Complete as many heavy Ground-to-Overhead sandbag lifts as you can within a 15 minute time period.
Record both the weight of your sandbag and the number of repetitions you perform.
Train hard!
Record both the weight of your sandbag and the number of repetitions you perform.
Train hard!
Saturday, 10 May 2014
Guest Post from Gym-Talk.com - Unconventional Training Techniques of Old-time Strongmen
This months guest post comes from Henry Croft at www.gym-talk.com. I'm a huge fan of traditional training techniques that aren't necessarily mainstream, but still work. So, I was delighted when I got this in my inbox! Check it out:
The exploits of the old-time strongmen are legendary.
In fact, such was their strength that many of their recorded lifts, such as Arthur Saxon’s ‘two hands anyhow’ of 448 pounds, still remain unbroken today. To achieve this Herculean strength, these men trained using a variety of different methods, many of which you would be hard pressed to find in the air-conditioned gymnasiums of today. Which is a shame, because a lot of these ‘lost’ exercises are extremely effective ways of building strength and explosive power.
In this article I will outline a few of the training techniques which were employed by the old-time strongmen.
A word of caution: a lot of these lifts require specialist knowledge and experience, so to avoid injury ensure you receive proper instruction before attempting them.
Lifting in water
Russian weightlifting champion Vasily Alexeev, one of the strongest men of all time, used a variety of unconventional training techniques to give himself the edge over his competition. One such technique was to wade out into the Don River in Mother Russia and practice his cleans in waist-deep water!
Pros: resistance provided by the water helps develop explosive power.
Cons: chance of drowning, wrinkled skin, Hepatitis.
Barrel Lifting
Lifting kegs and barrels was an extremely popular training method with the old-time strongmen. Louis Cyr, for example, could lift a 450 pound barrel to his chest with just the one hand! To make these barrel lifts all the more difficult, the barrels would be partially filled with liquid in order to make them unbalanced. What’s more, strongmen such as Arthur Saxon would also drink most of the contents of the keg while training, thus adding an extra dimension of difficulty!
‘Supporting’ Lifts
Many of the greatest old-time strongmen, such as Cyr and Saxon, incorporated a lot of ‘supporting’ exercises into their training regimes and public performances, which involved supporting a weight rather than actually lifting it. Such exercises comprised standing supports (such as holding a heavy barbell in the back squat position), overhead supports (holding a barbell aloft), and a leg press support (supporting a weight in the leg press position).
Louis Cyr, for example, could support more than 4,000 pounds on his back!
Horseshoes and Phonebooks
Two popular tests of strength back in the day were bending horseshoes and tearing up phonebooks. In addition to building character and mental toughness, both of these feats helped create incredible grip and wrist strength.
Plus, could you think of a better party trick?
Indian Clubs
These clubs were swung around thousands of years ago by Indian warriors and wrestlers to prepare for battle (hence the name). They were used primarily to build upper body strength in addition to stronger, more flexible joints. Indian clubs were popular in England in the 19th century, especially with military cadets, however their popularity waned in the twentieth century as organised sports became more popular.
Rope climbing
Rope climbing was a staple of the strongman training regime as it helped build upper body strength and a cast iron grip. In fact, in most early gymnasiums you would find huge thick ropes suspended from the ceiling. Old-time strongmen would climb and descended these ropes, which were often up to 30 feet long, several times a day.
Wrapping it up
So, there we have it, 6 unconventional training techniques of the old-time strongmen. Ultimately, there is a lot we can learn from these old-school training techniques which can be applied to strength training today.
If you have any thoughts on this article I’d love to hear from you – just leave me a comment below!
About the author
Henry is a fitness junkie with a passion for heavy squats, distance running and Martial Arts. You can find him blogging over at GymTalk.
Image: Wikipedia
The exploits of the old-time strongmen are legendary.
In fact, such was their strength that many of their recorded lifts, such as Arthur Saxon’s ‘two hands anyhow’ of 448 pounds, still remain unbroken today. To achieve this Herculean strength, these men trained using a variety of different methods, many of which you would be hard pressed to find in the air-conditioned gymnasiums of today. Which is a shame, because a lot of these ‘lost’ exercises are extremely effective ways of building strength and explosive power.
In this article I will outline a few of the training techniques which were employed by the old-time strongmen.
A word of caution: a lot of these lifts require specialist knowledge and experience, so to avoid injury ensure you receive proper instruction before attempting them.
Lifting in water
Russian weightlifting champion Vasily Alexeev, one of the strongest men of all time, used a variety of unconventional training techniques to give himself the edge over his competition. One such technique was to wade out into the Don River in Mother Russia and practice his cleans in waist-deep water!
Pros: resistance provided by the water helps develop explosive power.
Cons: chance of drowning, wrinkled skin, Hepatitis.
Barrel Lifting
Lifting kegs and barrels was an extremely popular training method with the old-time strongmen. Louis Cyr, for example, could lift a 450 pound barrel to his chest with just the one hand! To make these barrel lifts all the more difficult, the barrels would be partially filled with liquid in order to make them unbalanced. What’s more, strongmen such as Arthur Saxon would also drink most of the contents of the keg while training, thus adding an extra dimension of difficulty!
‘Supporting’ Lifts
Many of the greatest old-time strongmen, such as Cyr and Saxon, incorporated a lot of ‘supporting’ exercises into their training regimes and public performances, which involved supporting a weight rather than actually lifting it. Such exercises comprised standing supports (such as holding a heavy barbell in the back squat position), overhead supports (holding a barbell aloft), and a leg press support (supporting a weight in the leg press position).
Louis Cyr, for example, could support more than 4,000 pounds on his back!
Horseshoes and Phonebooks
Two popular tests of strength back in the day were bending horseshoes and tearing up phonebooks. In addition to building character and mental toughness, both of these feats helped create incredible grip and wrist strength.
Plus, could you think of a better party trick?
Indian Clubs
These clubs were swung around thousands of years ago by Indian warriors and wrestlers to prepare for battle (hence the name). They were used primarily to build upper body strength in addition to stronger, more flexible joints. Indian clubs were popular in England in the 19th century, especially with military cadets, however their popularity waned in the twentieth century as organised sports became more popular.
Rope climbing
Rope climbing was a staple of the strongman training regime as it helped build upper body strength and a cast iron grip. In fact, in most early gymnasiums you would find huge thick ropes suspended from the ceiling. Old-time strongmen would climb and descended these ropes, which were often up to 30 feet long, several times a day.
Wrapping it up
So, there we have it, 6 unconventional training techniques of the old-time strongmen. Ultimately, there is a lot we can learn from these old-school training techniques which can be applied to strength training today.
If you have any thoughts on this article I’d love to hear from you – just leave me a comment below!
About the author
Henry is a fitness junkie with a passion for heavy squats, distance running and Martial Arts. You can find him blogging over at GymTalk.
Thursday, 27 June 2013
Todays Workout - Master Blaster
20 Ground-to-Overhead with a heavy sandbag. The bag must rest on the ground between reps and your should go to full extension overhead.
Aim for a sandbag that challenges you on the very first rep.
Record your time.
Train hard!
Aim for a sandbag that challenges you on the very first rep.
Record your time.
Train hard!
Monday, 24 June 2013
Todays Workout - The Bear Necessities
10 Sandbag Bear Hug Squats,
30 Push Ups.
As many rounds as possible in 15 minutes. Your sandbag should be heavy!
Record your score.
Train hard!
30 Push Ups.
As many rounds as possible in 15 minutes. Your sandbag should be heavy!
Record your score.
Train hard!
Tuesday, 23 April 2013
Todays Workout - It's Complex...
5 Sandbag Cleans,
5 Sandbag Push Press,
5 Sandbag Zercher Squats,
5 Sandbag Zercher Good Mornings.
Complete 5 rounds as quickly as you can - aim to complete each round without rest but you can rest as needed between rounds.
Record your time.
Train hard!
5 Sandbag Push Press,
5 Sandbag Zercher Squats,
5 Sandbag Zercher Good Mornings.
Complete 5 rounds as quickly as you can - aim to complete each round without rest but you can rest as needed between rounds.
Record your time.
Train hard!
Wednesday, 6 March 2013
New workout - The Triplet From Hell!
5 Heavy (seriously, as heavy as you can manage) Bear Hug Squats,
10 Pull Ups,
20 Push Ups.
5 rounds as quickly as possible.
Men and women should aim for a sandbag between 50-100% of their bodyweight.
Record your time.
Train hard!
10 Pull Ups,
20 Push Ups.
5 rounds as quickly as possible.
Men and women should aim for a sandbag between 50-100% of their bodyweight.
Record your time.
Train hard!
Friday, 15 February 2013
Just Lift Some Heavy Shit And Shut Up
Take the heaviest sandbag you can handle (preferably without handles) and lift it from ground-to-overhead for 20 reps. If you get the loading right you should start to struggle around 5 or 6 reps and probably end up dumping the bag after some unsuccessful reps later on in the set.
Record the weight of your bag and the time it takes you to complete the 20 reps.
Men and women should aim for a bodyweight sandbag.
Train hard!
Record the weight of your bag and the time it takes you to complete the 20 reps.
Men and women should aim for a bodyweight sandbag.
Train hard!
Thursday, 7 February 2013
Todays Workout: Hug Me!
10 Heavy Sandbag Bear Hug Squats,
10 Pull Ups,
10 Heavy Sandbag Overhead Presses.
As many rounds as possible in 15 minutes.
Men aim for a 60kg sandbag; women aim for 30kg.
Record your score.
Train hard!
10 Pull Ups,
10 Heavy Sandbag Overhead Presses.
As many rounds as possible in 15 minutes.
Men aim for a 60kg sandbag; women aim for 30kg.
Record your score.
Train hard!
Sunday, 20 January 2013
Todays Workout: Sandbag Strength Training
5 Heavy Sandbag Bear Hug Squats
5 Heavy Sandbag Overhead Press
20m Load Carry with a Heavy Sandbag
Rest for 2-4 minutes and repeat for a total of 5 rounds.
Men aim for a 50kg sandbag; women aim for a 30kg sandbag.
Record your max weight.
Train hard!
5 Heavy Sandbag Overhead Press
20m Load Carry with a Heavy Sandbag
Rest for 2-4 minutes and repeat for a total of 5 rounds.
Men aim for a 50kg sandbag; women aim for a 30kg sandbag.
Record your max weight.
Train hard!
Sunday, 13 January 2013
Todays Sandbag Fitness Workout
Another deceptively simple workout today.
100 Skips
20 Press Ups
5 Heavy Sandbag Bear Hug Squats
Complete 5 rounds as quickly as possible.
Men aim for a 50kg sandbag; women aim for 30kg.
Record your time.
Train hard!
100 Skips
20 Press Ups
5 Heavy Sandbag Bear Hug Squats
Complete 5 rounds as quickly as possible.
Men aim for a 50kg sandbag; women aim for 30kg.
Record your time.
Train hard!
Wednesday, 18 April 2012
Todays Workout - Strongman
Another workout from The Complete Guide To Sandbag Training.
Sandbag Deadlift: 5X5
Sandbag Back Squat: 5X5
Sandbag Push Jerk: 3X5
Sandbag Shouldering: 3X10
Aim to work up to a max weight in each exercise.
Add your performance to the comments.
Train hard!
And here's Žydrūnas Savickas showing why he's one of the best strongmen of all time:
Tuesday, 24 January 2012
Todays Workout - Sandbag Strength
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!
Tuesday, 13 December 2011
Todays Workout - Don't Stop (believing that you can do this)
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!
Thursday, 6 January 2011
Todays Workout
Heavy Sandbag Overheads - work your way up to the heaviest sandbag you can manage and perform a series of single lifts (anyhow) from ground to overhead.
1-1-1-1-1-1-1-1-1-1
Record your weight.
Train hard!
1-1-1-1-1-1-1-1-1-1
Record your weight.
Train hard!
Sunday, 2 January 2011
Todays Workout
Heavy Sandbag Complex: Power Clean, Push Jerk, Back Squat, Push Jerk and return to the ground and repeat.
Complete 5 repetitions of the sequence (5x4 movements) and repeat this for 5 sets. Rest as needed between sets and work your way up to the heaviest bag you can handle.
Record your weight.
Train hard!
Complete 5 repetitions of the sequence (5x4 movements) and repeat this for 5 sets. Rest as needed between sets and work your way up to the heaviest bag you can handle.
Record your weight.
Train hard!
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