Todays Workout - Push, Pull, Jump

Sandbag Push Press, Pull Ups, Box Jumps. Complete as many repetitions as possible in 1 minute for each of the exercises (do the exercises in sequence using a running clock). Rest for 30 seconds and repeat for a total of 5 rounds. 

Aim to maintain or improve the repetition numbers throughout the 5 rounds.

Men aim for a 30kg sandbag; women aim for 15kg.

Train hard!

New Article - Unstoppable Strength and Conditioning for MMA: The Sandbag Way

You can read my new article in the Feb/March 2012 issue of My Mad Methods Magazine, out now. It's a must read if you are into MMA, martial arts or any other contact sport.

To get your copy head here:

Or, to learn more about My Mad Methods Magazine and purchase back issues check out their listing on Fitedia:

http://fitedia.com/pages/my-mad-methods

http://fitedia.com/products/my-mad-methods-magazine-back-issue-super-pack

Todays Workout - Test Your Strength (and conditioning)

Take a heavy sandbag and complete as many ground-to-overhead with it as you can in 10 minutes.

Men aim for 75% of your bodyweight; women aim for 40%.

Record your weight and score.

Train hard!

The Secret

A search in Google for 'health and fitness' gets you 919, 000, 000 results. No wonder people are, more often than not, left scratching their heads when it comes to improving their health. There is such a myriad of options and opinions that joe public finds it easier to just eat the cake and sit on his ass - and can he really be blamed?

My prescription for good health and fitness is pretty simple. It doesn't involve overly complicated dietary plans or programming. There isn't an in-depth manual on reps, sets, rest periods and weight ratios. In fact, it's pretty boring for most people to hear.

1. Eat un-processed food.

2. Move a lot. Preferably outdoors.

3. Lift heavy stuff (and yourself) on a regular basis.

4. Move really fast every now and then (sprint).

5. Repeat for the rest of your life.

That's it.

There is no secret but the one that you want to be told.

Todays Workout - Dude Where's Your Sandbag?!

50 metre Hill Sprint, 20 Squats at the top, walk back recovery, 20 Press Ups at the bottom. Repeat for a total of 10 rounds.

Train hard!

Todays Workout - Don't Stop

100 Sandbag Overhead Press (strict). A 10 Sandbag Back Squat penalty for each rest you need during the 100 repetitions.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time.

Train hard!

Todays Workout - Pain (to the power of 4)

4 Pull Ups, 8 Sandbag Overhead Press, 12 Sandbag Back Squats. As many rounds as possible in 20 minutes.

This was tough today - garage very cold and my sandbag and pull up bar were both frozen. Add this to the fact that I'd been away on a long weekend to Bruges (where the national foods are fries and chocolate) and we had one tough session.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your score.

Train hard!