I’m too pretty for my sandbag!
I’m at the Toyota dealer getting my AC fixed. The good news? A sofa, wireless access, and my net book!
Here goes…
Yesterday I struck up a conversation with the trainer who was rehabbing those injured athletes I previously blogged about. I mentioned the whole “45-year-old martial arts wannabe trying to get back into martial arts shape” and he suggested sandbag training.
Sandbag training?
He gave me the breakdown and then later sent me a link to this article.
But there’s a faster way to reach beach-body heaven: Sling sand. “A sandbag’s shape shifts, forcing more muscles to work together to maintain balance,” says Josh Henkin…
So Trainer said that sandbag training combines strength, muscle endurance, calorie burning, and core training all into one — perfect for martial arts! It also has the added benefit of not needing a lot of space or fancy equipment.
Trainer sometimes teaches the circuit in the above article to his athletes and he also uses it himself. Apparently you can purchase a fancy sandbag but I’m old school and cheap. A quick search of Mr. Google reveals that you can make your own for a few bucks. I have a canvas army duffel so all I need is a strong plastic bag (or two), duct tape, and rope. Did I mention that there’s a huge sand dune next to our development? Can you say free sand!
The circuit:
- Side lunge & snatch
- Push-up with sandbag drag
- Rotational reverse lunge & balance
- Single leg row
Perform the exercises as a circuit, doing as many reps of each as you can in 30 seconds before moving on to the next one (use a 30-to 70-pound bag). Rest 30 seconds between moves. Do the circuit 3 times.
My plan is to fold a sandbag circuit into my weekly routine. If I like it I may cut one day at the gym.
Lets close with a sandbag training video:
-BCP
awesome exercises, that circuit looks killer !
Sandbags are a great addition to any training program…….def recommend them to anyone who hasn’t tried them before…loads of fun
I’ll be trying that circuit tommorow!
I had been practicing standing stake and taijiquan for the last few years. I came to the conclusion that mine was a very yin practice and so I started practicing the Five Elements forms from Xingyiquan.
I’ve also tossed aside all the body weight exercises (and other) exercises I had been doing to see how these forms would shape my body.
After several months of this, I am probably in the best shape I’ve been in years. People who haven’t seen me in a while invariably remark on this.
Rick:
If there was someone here to teach me that I’d give it a go! Since my garage space is cut in half I need to reinvent myself.
I told Trainer I’m looking for quick & total body. That’s another reason he suggested sandbag training.
Most times I find exercise outside of martial arts ponderous. So supersets, higher reps, circuits, etc. fit the bill.
Sandbags, eh? I’ve seen them at Dick’s sporting goods and I can understand the concept. I’ve always felt a little reservation about swinging heavy objects though. Seems like a good way to pull a muscle. Not ruling it out though…
Karate,
I did the first workout. Pretty good stuff. They are sort of like kettlebells with two arms. Will post again – maybe tonight.
Bob