Sandbag Training

[Wyndru]

I'm looking to change up my exercise routine. I been strength training on and off over the last few years I'm considering going a different route for a few reasons. The main reason is time. With 2 kids and my wife and I both working long hours, I have very limited time so working out at home would be a big plus for me and I'm willing to take some time off from lifting and just move into a maintenance mode.

I've been reading about sand bag training, and recently read a positive review on the following book:

DVRT, The Ultimate Sandbag Training System by Josh Henkin

I'm attracted to it because it seems like you don't need much space in your house to do it. It also seems like a happy medium between cardio and weight training. It seems very similar to kb training at first glance.

Does anyone have experience with this kind of training? Would you recommend it?

And regarding equipment, what should I look for? Is there a difference in the quality of bags, or are the all pretty similar?

Thanks for any info you can share!

 

[z1ggy]

No experience with this..How much does it cost?

What about p90x or Insanity. They can be had for relatively cheap, require minimal space & equipment, and if you stick with it, I think you can get results.

Otherwise, buying cheap weights off craigslist is another option. A power rack with a bench + 200lb+ of weight should last you plenty long.

I only lift for about 20mins per day and I have got results. All my cardio are now things like box jumps (no box, just jump as high as you can in the air), jumping jacks, jump rope, burpees, etc. that require no equipment at all.

 

[Wyndru]

From what I've seen the sandbags are around $50.

I've done the P90x routine before, I guess I could go that route again and just skip the 45 and 90-minute routines, maybe just do cadio-x and kenpo-x or something similar. I don't have any of the resistance straps anymore though.

I do have weight lifting equipment (I have a fold up bench)...but I don't currently have a good place to set it up. Even if I just want to quickly work out I need to move couches and unfold the bench. I liked the idea of just picking up a bag.

You mentioned you only lift for about 20 minutes a day, is it a specific program you are doing? I used to do the stronglifts 5x5 but even those exercises seem to always take at least 40 minutes unless you lift a low amount that doesn't require rests in between (or skip warmup sets).

 

[TripleThreatTLT]

Check out P90x3. I just completed that one. Its 30 minutes a day. Plus some warmup / cooldown.

 

[z1ggy]

From what I've seen the sandbags are around $50.

I've done the P90x routine before, I guess I could go that route again and just skip the 45 and 90-minute routines, maybe just do cadio-x and kenpo-x or something similar. I don't have any of the resistance straps anymore though.

I do have weight lifting equipment (I have a fold up bench)...but I don't currently have a good place to set it up. Even if I just want to quickly work out I need to move couches and unfold the bench. I liked the idea of just picking up a bag.

You mentioned you only lift for about 20 minutes a day, is it a specific program you are doing? I used to do the stronglifts 5x5 but even those exercises seem to always take at least 40 minutes unless you lift a low amount that doesn't require rests in between (or skip warmup sets).

Well, firstly.. what is your goal(s)? If it's just to stay in shape and not get fatter, you really only need some dumbells (sounds like you have them??). Essentially, doing weekly routines of pull ups, push ups, upright rows w/ those DBs, some ab work, and various leg movements will be everything you need.

Yes just 20 minutes. The key is though, I'm doing it five days per week. I am doing MAX OT program, which is like 5x5, but you do less at once... but more often.

Example:
5x5 routine Day A/B - 5x5 squat, 5x5 Bench, 5x5 shoulder press

Day 1 MAX OT- 3x6 Bench, 3x6 Incline Bench, 3x6 Decline Bench
Day2 "" "" - 3x6 Bent Over Row, 3x6 Pull ups, 3x6 Seated Cable Row
etc etc etc

Then I end with a full body high intense cardio/plyo routine for roughly 5-10 mins.

Pair alllll that with eating the right amounts, and doing this and this alone could help you gain muscle, shed fat, or just maintain.

 

[EvilYoda]

One of the reasons I've been so happy with CF for 5 years now is that my original coach was amazing. The reason I started with that is that he was incredibly varied in his programming and employed sand bags once every week to two weeks and I always loved those workouts. A simple implement but between Turkish get-ups, half-moons, clean & jerks, push presses, goblet squats, etc (and of course, weighted runs), you can get a hell of a workout.

It is similar to KB training but since the weight can shift and it's not small and dense, it has its own flavor.

 

[Wyndru]

Well, firstly.. what is your goal(s)? If it's just to stay in shape and not get fatter, you really only need some dumbells (sounds like you have them??). Essentially, doing weekly routines of pull ups, push ups, upright rows w/ those DBs, some ab work, and various leg movements will be everything you need.

Yes just 20 minutes. The key is though, I'm doing it five days per week. I am doing MAX OT program, which is like 5x5, but you do less at once... but more often.

Example:
5x5 routine Day A/B - 5x5 squat, 5x5 Bench, 5x5 shoulder press

Day 1 MAX OT- 3x6 Bench, 3x6 Incline Bench, 3x6 Decline Bench
Day2 "" "" - 3x6 Bent Over Row, 3x6 Pull ups, 3x6 Seated Cable Row
etc etc etc

Then I end with a full body high intense cardio/plyo routine for roughly 5-10 mins.

Pair alllll that with eating the right amounts, and doing this and this alone could help you gain muscle, shed fat, or just maintain.

My goal at this point is basically to just stay in shape and not get fatter.

Thanks for the info on the Max OT routine.

 

[z1ggy]

My goal at this point is basically to just stay in shape and not get fatter.

Thanks for the info on the Max OT routine.

Then you can basically do anything you want as far as the weight training goes. Since you don't seem to care about getting more muscle or strength, and you have limited time, I'd suggest investing in a good pull up bar, and some quality resistance bands. You can look up various moves to target each muscle group on google, and follow the MAX OT approach.

Pair that with eating right at or slightly below your daily maint. levels, and that should be plenty for you.

 

[SP33Demon]

...

Otherwise, buying cheap weights off craigslist is another option. A power rack with a bench + 200lb+ of weight should last you plenty long.

I only lift for about 20mins per day and I have got results. All my cardio are now things like box jumps (no box, just jump as high as you can in the air), jumping jacks, jump rope, burpees, etc. that require no equipment at all.

This. I got a sweet Hoist adjustable bench off CL for $250 (1/2 off). I then picked up a classic Ivanko OLY weight set (black with silver milling) and bar off CL for $650, (the bar alone retails for 550). I'll probably buy a custom choptop rack brand new since I have a low basement ceiling, but you can find racks on CL for very cheap. I just saw a nice Rogue one go for around $500, brand new the cheapest is $750 + shipping. Also looking for some Ironmaster adjustable dumbbells or Powerblocks. Some other home shit I would recommend that I have are bands with handles, I use the Lifeline TNT with different strength bands + door adapter for deload weeks/speed work. Also have an extra large workout mat off amazon, foam rollers, an Ab Wheel, Power Pushup, and Slingshot for random other offday/accessory day work. I'd like to also pick up some tornado balls, a farmer's walk, weight tree and a prowler as well.

Basically I'll probably invest around 4K but you don't even need all of that to accomplish your goals; I do powerlifting and dabble in strongman. All you need is a bench, rack + dip attachment, cheap Olympic bar, Olympic weight set, Farmer's Walk, some isometric bands w/ different resistances, a light dumbbell set and you're in business. All of the other stuff is for specialized accessory work. I'd even bet you can get all of this off CL for 1 to 1.5K or less and most of it (outside of bands breaking) should last you for life. You'd be surprised how many people go through the workout phase in their life and completely quit.

Regarding your sandbag link, I've never heard of that but I'm sure it's effective. Sandbag training in strongman has many uses and in the least, a heavy carry (e.g. farmer's walk) is essential to strength training yet most neglect it.