Many tools are available when it comes to overloading your skeletal muscle and cardiovascular system. The truth is your muscles and heart are clueless as to what is challenging them.

You can get your quads and glutes screaming by squatting with a barbell on your back, deadlifting with a dedicated deadlift bar, or wall squatting with heavy dumbbells. Likewise, you can get your heart rate thumping with farmer’s walking, high-repetition bodyweight lunging, or burpees for dozens of reps.

But even with all that, you might be seeking a change of pace in your strength and conditioning workouts. If so, give sand bag training a whirl.

DIY Sandbags

I recently shared my ideas on how to construct durable sandbags at a reasonable financial expense. “Reasonable” meaning you need to cough up a few dollars, but the product you create will endure constant dropping and twisting and should last for years.

“Sandbag training is not only tough, but it can be humiliating when compared with the amount of resistances you normally use in conventional exercises.”

Take the time to construct sandbags in increments of 25, 50, 75, 100, 125, 150, 175, and 200 pounds for the best versatility. You can even use a Swiss ball filled with sand and tightly secured at the filling point. Whatever you use, make sure it will withstand the constant dropping that will occur. Many options are possible depending upon your strength and ability.

Sandbag Workouts for Strength

Male, female, super-strong, or average strength you can apply the forthcoming workout recommendations that utilize various weighted sandbags based on the rep and workout goal.

Be prepared, though. Sandbag training is not only tough, but it can be humiliating when compared with the amount of resistances you normally use in conventional (barbell, dumbbell, and machine) exercises. Trust me, a 75-pound sandbag overhead press is much more difficult than a 75-pound barbell overhead press.

Workout #1

1. Lap carry around your training facility x 3-6 laps
2. Overhead press x 8-20 reps
3. Bent-over row x 8-20 reps
4. Squat x 15-30 reps
5. Lunge x 6-12 reps each leg

• Repeat the sequence

Workout #2

1. Walk a distance, then 4 x overhead presses and 8 x squats
2. Walk back, then 4 x bent-over rows and 3 lunges each leg

• Repeat 3 times

Workout #3

1. Heaviest bag deadlift to a thigh-high platform – set it down, then repeat x 10 reps
2. On the ground in a supine (bench press) position, perform chest presses x max reps
3. From the waist, clean to overhead press x 6 reps

• Repeat 6-10 times

Workout #4

Speed-carry a light, moderate light, heavy, and a very heavy sand bag for either laps or distance for the fastest time possible. Example: 100 feet down and back or a lap around the gym with a 50-, 75-, 100-, and 125-pound bag.

“You might be seeking a change of pace in your strength and conditioning workouts. If so, give sand bag training a whirl.”

Workout #5

1. Overhead press x 10-25 reps
2. Bent-over row x 10-25 reps
3. Squat x 15-30 reps
4. Drop the bag and perform a set of maximum push ups

• Repeat 3-5 times

Workout #6

1. Hug-grip squat x 30 reps
2. Hang clean to press x 10 reps
3. Bent-over row x 10 reps
4. Stiff-leg deadlift x 15 reps

• Repeat 3-5 times

Add Sandbags to Your Routine

Whatever workout you select (or if you make up your own), understand that grasping a sandbag and moving it is very different than latching on to a barbell or dumbbell. It is a great alternative to add to your regular training program.

Check out these related articles:

• End Sandbag Abuse: The 3 Most Common Sandbag Training Mistakes
• 7 Articles for Sandbag Training Fans
• 5 Week Sandbag Training Plan
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