Resisted sprints are not a new thing....the concept of using resistance to increase power output has been used for many, many years as a method of increasing speed and power. The theory is that resisted sprinting forces increased recruitment of fast twitch muscle fibres which ultimately creates a more powerful and more explosive sprinting motion.
A variety of tools are used to reach this end, parachutes, sleds, and tires being the most common. The drawback to these tools is that they are often cumbersome and inconsistent. Witness a tire bouncing haplessly over the ground or a parachute filling inconsistently with air on a windy day. Crab sleds are great, but selecting weight and bringing it all out onto the field can be a real time-waster.
Sport Sandbags are designed for field based sprinting work. Heavy duty loops and durable dragging patches allow for smooth, consistent sprints over grass, carpet, and gym flooring. Our bags provide a nice "flat" feel over the ground and don't jump around during sprints. This creates consistent running resistance and a decreases the chance of muscular injury during training. Of course, you can also lift and throw them during the same workout.
For more information on how Sport Sandbags can take your training to a higher level, check back frequently for new videos and workouts. For more information on our sandbag training products visit www.sportsandbags.com or phone us directly at (403) 619-8061.
Cheers!
SS
Monday, August 15, 2011
Tuesday, August 9, 2011
New App!
Sport Sandbags is proud to release our brand new training app. You can access up to date videos, workouts, and training information directly from your mobile device.
http://www.sportsandbags.mobapp.at/
Stay tuned for exciting new videos and workouts!
Friday, June 17, 2011
Strength, Speed, and Power
This circuit targets the three vaunted elements of strength, speed, and power in one circuit. Although this is generalized conditioning, good athetic benefits can be attained by incorporating sport specific elements in a continuous circuit.
The hanging rows are performed to failure and immediately followed by a throw, or drag. Two sandbags of the same weight are used to perform this circuit. The drag and throws are alternated from set to set. For example, the bag will be thrown and then dragged on the first set. Because of the alternating nature of this circuit, the bag will be dragged first on the second set....and then thrown.
Don't worry, this is not nearly as confusing as it sounds......
Try to bang off 3-4 sets. Take minimal rest periods between sets, and do not rest between elements.
If you have any specific questions about this workout or any other workout appearing on www.sportsandbags.blogspot.com, please email info@sportsandbags.com.
Cheers,
M
The hanging rows are performed to failure and immediately followed by a throw, or drag. Two sandbags of the same weight are used to perform this circuit. The drag and throws are alternated from set to set. For example, the bag will be thrown and then dragged on the first set. Because of the alternating nature of this circuit, the bag will be dragged first on the second set....and then thrown.
Don't worry, this is not nearly as confusing as it sounds......
Try to bang off 3-4 sets. Take minimal rest periods between sets, and do not rest between elements.
If you have any specific questions about this workout or any other workout appearing on www.sportsandbags.blogspot.com, please email info@sportsandbags.com.
Cheers,
M
Thursday, May 26, 2011
Complex #4
The following complex highlights the association between a squatting movement and the broad jump. The initial movement is not a clean, but it has several similarities.
The bag is awkward to hold onto which makes it much more difficult to keep your arms straight through the beginning of the lift. This targets hand and forearm strength and creates a very realistic lifting movement. Secondly, there is no drop into a squat position like a traditional clean. The bag is lifted over the shoulder in an alternating fashion and returned to the ground after each rep.
The broad jumps should focus on developing maximum distance with each rep. The broad jumps in this sequence take advantage of the stretch-shortening cycle and the natural elasticity of muscle tissue. Therefore, the repetitive broad jumps are a true plyometric exercise.
The recommended sequence is 5-lifts and 5-broad jumps. Try 4-6 sets and allow 1-2 minutes of rest between each set.
Use caution when performing plyometric movements, they are best suited to experienced or advanced athletes. Sport Sandbags takes no responsibility for any muscular or joint injury that may occur as a result of performing workouts outlined on www.sportsandbags.blogspot, Youtube, or www.sportsandbags.com.
M
The bag is awkward to hold onto which makes it much more difficult to keep your arms straight through the beginning of the lift. This targets hand and forearm strength and creates a very realistic lifting movement. Secondly, there is no drop into a squat position like a traditional clean. The bag is lifted over the shoulder in an alternating fashion and returned to the ground after each rep.
The broad jumps should focus on developing maximum distance with each rep. The broad jumps in this sequence take advantage of the stretch-shortening cycle and the natural elasticity of muscle tissue. Therefore, the repetitive broad jumps are a true plyometric exercise.
The recommended sequence is 5-lifts and 5-broad jumps. Try 4-6 sets and allow 1-2 minutes of rest between each set.
Use caution when performing plyometric movements, they are best suited to experienced or advanced athletes. Sport Sandbags takes no responsibility for any muscular or joint injury that may occur as a result of performing workouts outlined on www.sportsandbags.blogspot, Youtube, or www.sportsandbags.com.
M
Sunday, May 8, 2011
Complex # 3
The complex series returns with the addition of our new video! This particular video focuses on developing horizontal jumping power. Of course there are general applications to jumping and this exercise will also improve vertical jumping ability and overall leg strength. However, the primary target is developing horizontal power through the use of the time-honored Broad Jump.
The compound exercise to begin the set is the Over the Shoulder lift. Please note that I am not calling this a "clean"......because technically it isn't. The explosive power coming from the bottom of the lift is the same, however, there is no drop into a squat at the end of the movement.
Another major difference is that the arms are bent during most of the lift. This is a necessity when lifting a heavy sandbag off the ground. You simply cannot keep your arms as straight as you can during a barbell clean or snatch.
The broad jump is pretty self-explanatory. Launch yourself upwards and forwards with maximum force. I use a continuous technique here, which is more of a plyometric movement.
I would try this particular Complex for 4 sets of 5 reps of each movement. That means you would perform 5 lifts, followed immediately by 5 broad jumps. Take 1-2 minutes between sets and repeat for 4-sets. Some coaches would advocate for more rest between sets...but I respectfully disagree.
Please email any questions or comments to:
info@sportsandbags.com
Cheers,
M
The compound exercise to begin the set is the Over the Shoulder lift. Please note that I am not calling this a "clean"......because technically it isn't. The explosive power coming from the bottom of the lift is the same, however, there is no drop into a squat at the end of the movement.
Another major difference is that the arms are bent during most of the lift. This is a necessity when lifting a heavy sandbag off the ground. You simply cannot keep your arms as straight as you can during a barbell clean or snatch.
The broad jump is pretty self-explanatory. Launch yourself upwards and forwards with maximum force. I use a continuous technique here, which is more of a plyometric movement.
I would try this particular Complex for 4 sets of 5 reps of each movement. That means you would perform 5 lifts, followed immediately by 5 broad jumps. Take 1-2 minutes between sets and repeat for 4-sets. Some coaches would advocate for more rest between sets...but I respectfully disagree.
Please email any questions or comments to:
info@sportsandbags.com
Cheers,
M
Saturday, April 16, 2011
Circuits
Circuit training remains one of the most effective and efficient ways to promote overall muscular strength and aerobic endurance. Unlimited exercise variation and high intensity make circuit training one of the best ways to train effectively in a short period of time.
Franchises like Curves, and most exercise DVD's use a circuit training model because it is really the only form of strength training that can give you tangible results in a substantially reduced time period. However, we are not talking about squeezing into a leotard and stepping in place for 60-seconds. Real circuits are hard, fast, and intense. Maximum effort and minimum rest is the prerequisite for effective circuit training.
The following video highlights a series of 4-exercises that can be performed in a rotating circuit using Sport Sandbags. Walking overhead lunges challenge full body strength while Bag Pushes take your anaerobic capacity to the edge and then slightly beyond. Rope hauls target your upper back and arms, and highlite the amazing versatility of the Sport Sandbag system. The circuit ends with a unique twist on the ab crunch that will have you begging for mercy.
To find our more please check out the following video:
Check in soon for more complex sets as well as an update on our new draggging harness!
Cheers
M
Franchises like Curves, and most exercise DVD's use a circuit training model because it is really the only form of strength training that can give you tangible results in a substantially reduced time period. However, we are not talking about squeezing into a leotard and stepping in place for 60-seconds. Real circuits are hard, fast, and intense. Maximum effort and minimum rest is the prerequisite for effective circuit training.
The following video highlights a series of 4-exercises that can be performed in a rotating circuit using Sport Sandbags. Walking overhead lunges challenge full body strength while Bag Pushes take your anaerobic capacity to the edge and then slightly beyond. Rope hauls target your upper back and arms, and highlite the amazing versatility of the Sport Sandbag system. The circuit ends with a unique twist on the ab crunch that will have you begging for mercy.
To find our more please check out the following video:
Check in soon for more complex sets as well as an update on our new draggging harness!
Cheers
M
Complex #2
To further progress the discussion of Complex training it is important to note that it is still a somewhat murky science and there is no clear consensus on how it should be practically applied. There is tons of anecdotal support, and the scientific literature is positive, but not overwhelmingly so. There is also debate as to how much rest, if any, should be given between strength and plyometric sets?
Some literature recommends 3-4 minutes between the strength portion and the plyo portion. Other conditioning coaches move directly into the plyometric phase after the strength movement. I tend to side with the latter philosophy due to the transient nature of fast twitch recruitment.
Photo credit: www.chargers.com
Rest periods aside, perhaps the prime advantage of Complex Training is that it allows for the implementation of strength and plyometric training in the same workout. This is advantageous for designing efficient and intense training sessions. It also streamlines the whole strength day vs plyo day and makes workout planning a little easier.
On another more intuitive level it just seems to make sense. Recruiting fast twitch muscle tissue and then maximally challenging it during sport specific plyometric training just seems to be a good way of developing explosive power. Power is that intangible property that separates good performers from great performers.
Anyway, stay tuned, more to come in the next few weeks!
M
Some literature recommends 3-4 minutes between the strength portion and the plyo portion. Other conditioning coaches move directly into the plyometric phase after the strength movement. I tend to side with the latter philosophy due to the transient nature of fast twitch recruitment.
Photo credit: www.chargers.com
Rest periods aside, perhaps the prime advantage of Complex Training is that it allows for the implementation of strength and plyometric training in the same workout. This is advantageous for designing efficient and intense training sessions. It also streamlines the whole strength day vs plyo day and makes workout planning a little easier.
On another more intuitive level it just seems to make sense. Recruiting fast twitch muscle tissue and then maximally challenging it during sport specific plyometric training just seems to be a good way of developing explosive power. Power is that intangible property that separates good performers from great performers.
Anyway, stay tuned, more to come in the next few weeks!
M
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