Spring 2012

Sport Sandbags is pumped for the coming season! We added our 9-foot dragging leashes last year and are presently re-designing our big bags. The 75 and 100 pound bags are being overhauled to increase the safety and versatility of our heaviest hitters.

Also coming soon are our own signature series hip belts. Designed for heavy use (like all of our stuff), the Sandragger hip belts are set to drop in early June. Sandragger hip belts and leashes are intended to to create a versatile and comfortable system for dragging exercises. Compatible with all of our sandbags, our belts and leashes are designed for safety, comfort, and durability.  Our athletes and trainers deserve nothing less than the best materials and craftsmanship available on the market.

Stay tuned......



SS

Leashes!

One of the most important pieces of equipment for performing dragging exercises is the leash. A good leash should be long enough to allow for uninhibited movement during the sprint. A leash that is too short will alter running mechanics and cause potential injury. They also need to be strong!

Our new dragging leashes are made out of top quality materials and feature heavy duty chrome hardware that will not wear out or break.....no matter how many times you drag. They are also 9-feet long, ample room to safely drag our sandbag products on the field or in the gym.

These leashes are designed to run easily through our dragging loops and are compatible with any harness or hip belt with a d-ring mount. Priced at 19.99$, these leashes provide excellent value, durability, and safety for dragging exercises. 

For more info regarding our sandbag training products please check out:

www.sportsandbags.com 

Or phone us directly at: 

(403) 619 8061

Sincerely,

SS

Resisted sprints

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

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!

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

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

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