Here is Part II of my Old School Strength Inspired Sandbag Workout.
Part I, was inspired by The Mighty Hermann Goerner.
Part II, still inspired by Hermann Goerner, but also inspired by Coach Ethan Reeve.
Coach Reeve told me about a workout he did several years ago when I was down in North Carolina to speak at The NC State Strength Coaches Clinic. He did 100 D Ball sandball shouldering reps for BEST time.
Coach Reeve was performing "Density Training" back in the early 70's when he was a wrestler, stringing together a few exercises and getting a LOT of work done against the clock. It helped Coach Reeve become a 2 x All American Division 1 Wrestler, NO easy task in itself, trust me, I SEE first hand who these All Americans are at a D1 Level.
I have been training a hand selected crew of D1 Wrestlers since June. These are NOT the guys I would want to tangle with, instead, I'd prefer to have them at my sides if I were walking down a dark alley.
Check Part II on The Old School Sandbag Workout. Shouldering + Lunges, The Chain.... start light, go heavier, back down to lighter. Sandbags WILL get you strong as hell..... at least the heavy bags will 🙂
If you're trying to figure out the ONE tool to begin using if you're new to unconventional strength training, get yourself a sandbag.
I began using sandbags sometime around 2002 or 2003 maybe? They kicked my ass and still do today. Back in the day, 50 lbs felt heavy, today, I throw around the 130 lb bag. The 75 lb bag feels like cake.....until I do a few reps. That's THE thing about the sandbags. They show no mercy and make every muscle in your body work overtime. There is NO relaxing with a sandbag.
Time for you to get busy.
Time for me to hang some rings in my garage. Rings + Sandbag + Kettlebells = BadAss Training.
Peace!
--Z--
The Underground Strength Academy
15 Responses
That dude in the picture is putting me to shame! I need to start drinking some weight gainer. >.>
-David
Great stuff as always. My wife frequently works out with me (don’t laugh, best training partner I’ve ever had and not just the #130lbs I can easily add to the sled by having her hop on it) and I made some smaller sandbags. She trains hardcore underground style right along side me. She kicks the crap out of her 35#er. She loves em! Also, I can take a couple sandbags to a client’s house and get the job done and then some. The point I’m getting to is that sandbags are a great tool for the average Joe/Jane as well as the hardcore athlete!
Good Stuff! I love my Ultimate Sandbags!
Have you ever tried density training EDT style?
i have rings in my garage and an 80 pound sandbag. i am going to be adding a home made peg board soon and an olympic dumbell instaed of a kettlebell for flexibility of weight. there are so many variations of things i can do just now with rings and a sandbag. i am gassed in about 30 minutes with every muscle from my toes to my fingertips getting work. great site by the way.
I haven’t used sandbags yet, but I love training on the rings. I got into these this year and they add whole new level of joint stability and core activation to your training.
As far as those who have influenced my training style…. I’d say Jason Ferruggia has had a big impact on my training. Also Eric Cressey, Chad Waterbury, Mike Robertston and many others. I like what you’ve got going on here too. Warrior training is where it’s at!
I feel like I need to get back to the very basics and get stronger. As an ectomorph, I never did build a solid foundation of size and strength so that’s my goal. I added 30 pounds of mass, but I really need to add another 30 or so.
Z, this inspired me to get the snadbags back into my training routine.
Did a circuit of Hexbar Deadlifts right into Sandbag front squats right onto the pullup bar. 3 rounds, 10 reps each on the DL and Fr squat 7 on the pull ups.
thank you for the post… I used to use the elliptical trainer all the time but now I am into the body building instead. very nice post
Bad music!! Who’s on – Disturbed?
The sand bags and medi balls are the greatest invention ever. It is the best thing to do getting outside and throw some heavy objects around.
Zach,
Fat man here from Cape May County. Damian is kicking my a**! & I am loving it! The kid from Blair that you trained that beat Andrew Compollatano from Bound Brook was the start for me! Second all the athlethes that you train and I am able to watch thru your posts make me want to get back out there and go again. Thirdly my father in les than a year at 50 years old went from 285 to 215 now carries a six pack instead of a keg at his belt!
Steve
-Paul Anderson
-Jean-paul Sigmarsson
-Steve Jeck, Brooks Kubik + you,Champ (all very much alive)
Sandbag training rules! If you want to build stabilization in the core, nothing comes close!
Biggest influences in shaping the way I train: Reading articles by Dr. Javorek when I was changing my ways from bodybuilding back in the late 90’s. Charles Poloquin, who I have done courses with.(I learned alot of crazy insane things from that guy!) Guys like you, and Joe Defranco, for always giving me affirmation of knowing that there is other like minded people out there, when it comes to training.
Keep it real! Keep it underground!
My favorite sandbag stuff combines lifting and running. Try a few sets of shouldering 3x side to side, then run 60yds with the bag on one shoulder. Drop, jog another 20yds, then repeat, carrying back on the other shoulder. I do this with my 100#er, and it’ll turn your legs to jelly fast. Great conditioning for football/rugby/MMA though.
Strongest influences is a tough one. You’ve got to be up there Zach. Then maybe:
-Mike Mahler
-Ross Enamait.
Keep the faith.
ITS AUSOM…. I RELY LIKE THE SAND BAG LIFTING…. I AM TRYING THE WATER BUKET WAY…
🙂 got my rings and my KB (need to get a few more) next stop, sandbags and big Zee’s book about them, or actually the subscription to Zee’s underground site which is awesome and me get the thing with the how to make my own sandbag, cool 🙂 know a dude in the construction business, gonna fill them up with tiny gravel, huhuuu sweet! It sure is an awesome workout with those 3 😉