Sandbag Training
Minimalist Training Wk 4 – Day 1
I hope you had a great 4th of July weekend. My 4th included plenty of fun, food, and fireworks with friends and family. A lot of folks had the day off from work. Some may have even taken the day off from training. Not me! I got after it. I love training on holidays especially after a couple of days with plenty of good food in my system. I have tons of energy on these days. Check out my latest training session. It’s the same as the previous 3 weeks but I often talk about destroying records and that’s just what I did yesterday.
Keep killing it guys!
Minimalist Training Wk 4 – Day 1
1a – Barbell Clean + Throw 5×5
1b – Burpee/Broad Jump Combo 5×5
2a – Zercher Squats 3×6
2b – Sandbag Cleans 3×6
3a – Pushups 3xsubmax
3b – Chins 3xsubmax
On Sunday the 4th I hit a wicked conditioning circuit. I warmed up with 10 hill sprints then killed the following circuit:
5rds for time
Burpees – 10
Battling Rope (various waves) – 30 seconds
Sledge Swings 10 L/R
Three Training Rules I Live By
There is a ton of information out there on training rules. In fact, there is so much information out there it can be down right confusing. What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on! I thought I’d add to the information out there but hopefully make it a little less confusing. Below are three training rules that I live by and follow to the letter.
1. The KISS Training Method – Training doesn’t have to be confusing. There are tons of toys in my war chest but I don’t bring them out all the time. For the most part I keep things simple with explosive/dynamic, big compound lifts, and tons of bodyweight movements. Start a training session with an explosive/dynamic lift, then pick a couple of compound lifts and finish it off with some bodyweight training.
2. INTENSITY – You have to bring this every session. Some days you will feel like crap but you have to find something to fire you up about that session. I’m a firm believer that the greatest training plan in the world can be rendered useless without bringing a consistent level of intensity to your training. In fact, I believe you should bring a high level of intensity to whatever you decide to do in life!
3. Destroy records – Notice that I didn’t say break records. You should strive to destroy your record each week. Just trying to break a record by one rep or 5 pounds is easy. Attack your records and destroy them. Go for 3 more reps or 10-20 more pounds. Keeping this mindset will also help with rule 2 above but it will also keep your training fresh. Strive to get better each week and your results will speak for themselves.
These are my favorite rules and what I live by when I wrestle with the iron.
Who is with me?
Below are my last two training sessions, that were simple, full of intensity, and record destruction!
Minimalist Training Wk 2 – Day 3
1 – Squat 5×6,6,5,5,3
2 – Deadlift 4×5,4,4,4
3 – Sled Sprint 6x2x75′ (30 sec rest after two back to back sprints)
4a – Recline Rows 3xsubmax
4b – Dips 3xsubmax
4c – Hanging Leg Raise 3×8
Minimalist Training Wk 3 – Day 1
1a – Power Clean + Throw 5×5
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×5
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×20
Minimalist Full Body Training Wk 2 – Day 1
Talk about minimalist training, Conan pushed a log for 20 years and look what happened to him!
Happy Father’s Day to all the dads out there!
Yeah, I know it was yesterday but better late than never right? I hope your Father’s Day was as good as mine. I woke up early played a little golf with my dad then came home and relaxed the rest of the day with my wife and son. It was a much needed rest day after kicking it up notch beginning a new training phase.
As I mentioned in my last post, I’ve started training outside in my little 17′x10′ shed. It’s awesome! It’s hot, muggy, sweaty, dirty, and nasty, just the way training should be! Out there, there it’s no excuses training at it’s best.
So, check out my training session from this morning then check out this awesome rant from my man Zach Even-Esh. It’s just too priceless not to share!
Full Body Training Wk 2 – Day 1
1a – Barbell Clean + Throw 5×6
1b – Burpee + Broad Jump 5×5
2a – Zercher Squat 3×8
2b – Sandbag Clean 3×5
3a – Chins 3xsubmax
3b – Pushups 3xsubmax
3c – GHR situps 3×15
THE END
by Zach Even-Esh
My last workout which I e mailed to you got me a lot of heat, not just literally, bit via cry baby e mails.
If you recall, I spoke about my workout with no water, and the garage door shut with the warehouse being hot as hell.
Because of all the complaints regarding how unsafe this is and that others will follow this and possibly hurt themselves I decided it is best to STOP training in such a dangerous manner.
I would HATE to see people getting mentally tougher.
I mean, now that I think about it, people are tough enough.
I will remove my article from the Blog, The Pussification of America…..
I will instead be part of the problem, as my “solutions” are too difficult and are life threatening.
I apologize if I ever caused you to sweat, strain or work outside your comfort zone. I must have been on strange drugs at the time, causing me to think and act in unsafe manners.
I apologize if I ever told you that sending text messages, checking your hair or popping zits in the mirror during your “workout” and in between sets of leg extensions was wrong.
Please – STOP working so hard. You will hurt yourself!
Squats are going to hurt your back and will ruin your knees!!!
The Bench Press will KILL your shoulders. I suggest using the smith machine and if the smith machine is not available then a GREAT substitute would be the pec deck machine.
If your gym does not have air conditioning, END your membership and find a gym that has air conditioning!
Do NOT be so insane or crazy to think that you can work out in temperatures greater than 70 degrees.
It is unsafe and unhealthy.
You will dehydrate and end up in the hospital.
If you are in high school and about to prepare for Football, have your parents organize a group and
write a letter to the principal, the superintendent of schools, the head coach and to the state regarding the need for air conditioning while training.
With double sessions approaching, you should be able to nap between workouts and have a perfectly balanced meal provided so you can optimally recover for the 2nd session of the day.
Water breaks should be given every 6 minutes and 24 seconds as this is the EXACT time your heart rate is likely to exceed 175 BPM which is EXTREMELY dangerous!
If the air temperature is beyond 84.6 degrees, organize your teammates and hold a “Player’s Strike” demanding a day off as the heat can be too tough on the body AND your mind. YOU deserve BETTER!
After EVERY practice go to the trainer and get a deep tissue massage for 20 minutes, followed by a contrast shower, alternating hot / cold water every 30 seconds.
The towels provided to you should be 100% Egyptian Cotton and the ladies who pat you dry should be 5′10″ with blonde hair, Scandinavian or Swedish for best results.
These rules should apply for ALL sports and ALL military.
Those of you who are Spec Ops in the Military, please have your Commanding Officer read this.
Print this out for him so he can read this daily.
During your long runs or specialty training missions through jungles there should be water stations set up and rest areas so you can replenish and rehydrate your body. This is EXACTLY what will happen during a REAL war and it is time to start preparing the RIGHT way!
Optimally, each water station should be 1.2 miles apart for best results. Every third water station should have a massage therapist on staff to massage your calves and feet to alleviate any discomfort or pain you may be experiencing.
The military will be moving away from REAL application and training in the REAL elements. Rather than jungle training the military will be renting NFL Football stadiums and creating mock Jungles.
The trees will be fake and the streams you cross will be created from high end pool manufacturers, loaded with deadly fish such as Guppies and Gold Fish. The snakes will not be poisonous, instead, they will be garter snakes, rented from local pet stores.
Wild Life will be rented from local pet shops and returned every night.
Soldiers in training will be allowed 1 break per every 45 minutes of training last no longer than 6.17 minutes
and no less than 3.12 minutes.
This will allow sufficient time to check facebook messages, check your e mail and call loved ones.
The Underground Strength Gym is closed as of June 20th, 2010. ALL equipment will be donated to the local scrap yard as our equipment has been deemed to dangerous for ALL people of the human race.
I can be reached for consultation at various gyms throughout NJ such as LA Fitness, Retro Fitness and Work Out World – I’m gonna keep Jersey Strong, brothers!
Lead from the front.
–Z–
Deload to Recover
I mentioned in the last post that this week is my deload week. It couldn’t have come at a better time. The last couple of weeks my training has lacked the fire it usually it has. My body has felt tired, recovery seemed to be taking a little longer, and mentally I just didn’t feel like training. If this has happened or is happening to you, you might need a week to deload.
A deload week is vital to your training. It gives your body and mind some time to recover while still getting some hard work in. Your deload week can be anything you want. This week, I’ve focused on conditioning and circuit training. But, you can get outside and hike, mountain bike, hit up a playground workout, or do some kettlebell or sandbag circuits.
The main thing is to do something you like and to push yourself without going all out. After all, this is a time to recover.
Since the weather has stayed so nice here for the last week or so I got outside this morning and played with some of my toys and had a great deload training session.
What are some of your favorite ways to deload?
Beef Up Your Training, Part II
Folks are always looking for ways to beef up their training. Whether it is muscle building, adding, strength, improving conditioning, or fat loss, chances are there is some aspect of your training you feel is lacking. Personally, I’m never satisfied with my training. Maybe I’m just hard on myself but I’m constantly trying to improve all aspects of my strength and conditioning. Hell, if you’re not trying to improve, you’re wasting your time. Below is part two of a three part series on my top 10 ways to beef up your training.
4. Bodyweight Training
I touched on bodyweight training briefly in part one. There I mentioned how valuable using your bodyweight can be for “cardio.” Don’t be fooled! Bodyweight exercise such as pushups, pullups, lunges, squats, dips, and the hundreds off others WILL add tons of strength and muscle to your frame. Think I’m wrong, check this dude out and tell me that bodyweight training isn’t valuable.
Herschel Walker never did anything but bodyweight training and that took him all the way to the Heisman trophy. When you can do a couple sets of 25 pushups and 15-20 pullups, add some weight by throwing on some chains and keep on pulling and pushing!
5. Sandbags
I started using sandbags in my training pretty regularly a few months ago. I don’t know if it will ever replace the barbell as my favorite training tool but it’s quickly becoming a close second. Sandbag training is nearly limitless. You can do just about everything you do with a barbell. Below is a list of my top 5 sandbag exercises.
1. Clean and Catch - Stand over the bag and rip it off the floor. Can you say explosive?
2. Clean and Squat – Again, stand over the bag, rip it off the floor, catch it in a front squat position and drop your ass! Remember to keep your elbow high, push you hips back, and drive through your heels.
3. Shouldered Squat – This one requires a ton of core stability and control. Clean the bag to your shoulder, keep those abs tight and chest up and squat!
4. Clean and Press - This one is much more difficult than it seem as you really have to rip the bag off the floor to get your hands in the right position to press the bag. How hard can it be right? Well, try pressing a 75lb. sandbag over your head and then press a 75lb barbell and tell me which one kicks your rear end more!
5. Shouldering - This one is an awesome conditioning exercise. Stradle the bag and get your hands underneath it. Rip it off the floor and take it straight to one shoulder. Take the bag back to the floor and repeat to the opposite shoulder. Rock 10 totals reps and your lungs will be screaming!
6. Take it to the playground or backyard!
I love backyard or playground training training. There nothing like getting out in the fresh air and sunshine and getting busy. The best thing about backyard or playground training is that you don’t have to follow any rules. You can get a killer workout with just using the jungle gym, monkey bars, parallel bars, etc. If you want to add a little extra to it bring your ropes, chains, tires, and sledgehammer and really get after it.
So, shake things up a bit and go to your backyard or playground and train. Get out in the fresh air! You’ll be surprised how it feels.
YOU DON’T NEED A GYM!
YOU DON’T FANCY EQUIPMENT!
Even the most seasoned and advanced lifters can benefit by taking it to the backyard. You can use your own bodyweight for a killer training session or you can use some simple homemade tools like in the video below to get strong and build slabs of fat burning muscle.
Check out these videos I put together in my own backyard!
Let’s hear those comments on how you like to beef up your training. I don’t know everything so I want to learn from you guys as well!
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