Once a week I do a full workout of sandbag training, and at the end I carry the bag for intervals; I bear hug and carry it twice down a hill, and carry it on a shoulder twice up a hill. Currrently I carry about a hundred lbs (The hill is about 125 yards give or take) and it takes me about 8 minutes to complete this "route." Currently I've just been increasing the distance of my route, but when should I start increasing the weight or working on completing the route in a shorter amount of time?
I'm training for wrestling, and a match is about 6 minutes if that is any help.
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.
So you are doing 500 yards in 8 minutes.. (2 ups + 2 downs)*125 yds
Carrying 100 lbs @ 170 lb BW..
And you are training to improve your endurance for HS/College Wrestling?
I would say that's a pretty good time...
but there is probably no "science" on sandbag training.. or "performance numbers" out there.. b/c there are so many variables with this type of functional training...
However, for recommendations.. I would think about challenging yourself with different Sandbag workouts each session. Perhaps one session, lighten the load and go faster? Next time, make the load heavier? Next session, instead of running up & down the hill, skip, run backwards, side-steps, lunges or do frog jumps? And perhaps do some sessions with the bag in your arms instead of on the shoulder?
Does this make sense? One of the beauties of functional training is the freestyle approach - think about skateboarders or surfers - do crazy or insane stuff (with safety and good form) - with variances in weight, angles, speed, etc.
And most of all.. make it fun and challenging..
Squat More! -- RIP Jesse .. It is hard to fail, but it is worse never to have tried to succeed. -- Teddy Roosevelt
One Old Man's Progress & Goals Journal
Great Programs: the new WBB 1.1 .. Baby Got Back Program .. Bill Starr 5x5 .. Westside Basic Training
Exercise Vids & info: ExRx.net .. U of Wisconsin Vids .. U of Idaho Vids .. Elite FTS Exercises ..Learn to Squat Vids RX#1-12 ..Or Dan John's Squat Vid ..
Squats are better then Leg Presses .. Squats are better for jumping too .. And NOT just for men..
Food & Diet Info: FitDay for tracking your Diet Calculators: Westside & Coan .. One Rep Max Strongman: Strongman Starter
Also, think about adding slams or throws at the end of the run. Or maybe picking up the bag and slamming throughout the run? At various points, like you would in the match. Just my .02.Originally Posted by bearwolf
By Any Means Necessary
"The Best thing god can give me is enemies" rodrigo gracie
"Pain, I like it rough, Cause I'd Rather feel pain than nothing at all" Three Days Grace
"act like a man, f--k like a man, fight like possessed."
Both. And do other exercises too.
Facebook - BW166 SQ585 BP405 DL660 CL310
Thats some good work going on.
I'd start adding more weight at anytime. Id figure out what my best time is with 100lbs and I'd work to match that time with 5-10lbs at a time. It might take you several weeks to match it.