Sandbag Savage: Compound Sandbag Training

The Hard Way Fitness

Strength & Conditioning

Coach

Stephen Mooney

Our Promise

Every programme we publish is tested under pressure by our coaches and clients before it’s released. Born out of real training, not theory. These are the sessions we do ourselves. No shortcuts, no gimmicks, no marketing, or rubbish to sell you. All we ask is your honesty of effort and a review if you complete the programme.

Who is this Programme for

Sandbag Savage is a 12-week programme designed for those who want to build uncompromising strength, endurance, and resilience using raw sandbag training. This programme is ideal for athletes who thrive on tough, functional workouts and want to push beyond conventional gym routines.

About this Programme

This programme delivers progressive sandbag training built around clusters of compound lifts and carries that increase in intensity week by week. After week 6, sled training is introduced to elevate the challenge and push your limits even further.

Sessions are designed to build muscle, enhance cardiovascular capacity, and include structured recovery to keep you performing at your best. Two dedicated test weeks are built into the plan so you can measure progress and sharpen your edge under pressure.

What you Will Get Out of the Programme

By the end of 12 weeks, you’ll have developed greater raw strength, resilience, and endurance through sandbag compounds and sled work, built a stronger and more durable physique, and gained the mental toughness that comes with completing one of Hard Way Fitness’ most demanding programmes.

$49

Get Sandbag Savage: Compound Sandbag Training

Builds Raw Strength

Using heavy sandbags trains your body to handle and adapt to various weights, significantly increasing overall strength. This type of training engages multiple muscle groups, enhancing functional strength

Boosts Endurance

The program's progressive nature with compound movements and sled training will elevate your cardiovascular and muscular endurance. Each session is designed to push your limits, helping you sustain effort longer

Enhances Mobility

Regularly executing a range of compound sandbag movements improves joint mobility and flexibility. This is crucial for maintaining good posture and reducing the risk of injuries during physical activities

Improves Mental Grit

Sandbag Savage isn’t just about physical strength; it also challenges and builds your mental toughness. Facing and overcoming the escalating challenges of each workout can significantly boost your mental resilience

Structured Recovery

Structured recovery times are integrated into the program to ensure optimal muscle recovery and growth. This helps prevent overtraining and injuries, making your training sustainable and effective in the long run.

Features

Access to your coaches

Contact your coach via the app as needed, we're here to help.

Programming 5 days per week

The programme is designed over a 5-day split but can be adjusted if needed.

Mental Exercises

The programme has certain workouts are all about mental fortitude.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

There is clear, concise instruction in both text and video format to keep you on track.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best. Ask to join our Discord and follow us on social media.

Delivered through TrainHeroic

Excels and PDFs are a thing of the past. Your coaches and team will push you harder, know you better, and keep you going longer, all via the app.

Equipment

Required

A heavy sandbage // Access to a sled/prowler

Sample Week

Week 1 of 12-week program

Sunday

Week 1 Day 1

Cardio

Heroic Warm-up

For Completion

Sandbag Over Shoulder

10 x 6 @ 80 %

Sandbag Crush- Grip Squat

10 x 5 @ 80 %

Sandbag Bear Hug Carry

10 x 10 @ 80 %

Monday

Week 1 Day 2

Walk

1 x 0:45

Tuesday

Week 1 Day 3

Cardio

Heroic Warm-up

For Completion

Sandbag Clean and Press

10 x 5 @ 80 %

Sandbag Crush- Grip Squat

5 x 5 @ 80 %

Strongman Sandbag Row

5 x 10 @ 80 %

Wednesday

Week 1 Day 4

Walk

1 x 0:45

Thursday

Week 1 Day 5

Cardio

Heroic Warm-up

For Completion

Sandbag Lunges

10 x 5 @ 80 %

Sandbag Floor Press

5 x 5 @ 80 %

Sandbag Floor To Shoulder Alternate Sides

5 x 5 @ 80 %

Coach

More from The Hard Way Fitness

Stephen Mooney

Founder & Head Coach at Hard Way Fitness, Army Reservist, Muay Thai Fighter, and father of two. With a background in financial services and military training. I blend elite strength & conditioning, tactical fitness, and mental resilience to push members beyond their limits. Passionate about discipline, challenge, and building an unbreakable mindset.

Do it the Hard Way

Every Hard Way programme is tested under pressure by our coaches and clients before it’s released. This one is no different. If you bring the commitment, it will deliver the results.

Get Sandbag Savage: Compound Sandbag Training

FAQs

What equipment do I need for Sandbag Savage?

You'll need a sandbag, adjustable for varying weights, and a sled for training. Ensure your sandbag can withstand heavy use

Is Sandbag Savage suitable for beginners?

This program is intense and best suited for individuals with some strength training experience. Beginners should start with lighter weights and consider local training guidance.

How often will I train each week?

The program includes 4-5 training sessions per week, each lasting about 60 minutes. It's structured to balance intense workouts with adequate recovery time.

How do I know if I’m making progress

You'll have test weeks at the program's midpoint and end to measure your improvements in strength and endurance. Regular training will also make daily activities feel easier over time.

What if I miss a workout?

If you miss a workout, try to complete it the next day. Consistency is key, but ensure you're also allowing your body time to recover properly.

Can I continue using the program after 12 weeks?

Absolutely! After completing the 12 weeks, you can repeat the program. You might increase the sandbag weight or integrate new exercises to keep challenging your body.

Why only train with sandbags?

In our experience, training with a single method, using compound movements, in lower rep ranges can have a profound effect on your overall strength and conditioning. The sandbag is the perfect tool to methodically improve your fitness in this regard.

The Proof

Susan

Rugby Player

Verified Athlete

"Hardway Fitness has changed my training style to a much more efficient and better method. Using the TrainHeroic app made sessions very easy to follow and kept me accountable. I Would highly recommend Hardway Fitness for all levels of experience."

Dublin City Exiles

Rugby League Team

Verified Athlete

"Stephen at the Hard Way Fitness trained the senior exiles team for a couple of sessions as part of warm-up preparation for training mid-season, feedback was always positive and there was a particular lunging, squatting and push-up sequence the lads won't forget anytime soon."

Eric

Founder, Velacor

Verified Athlete

"Maintaining fitness was difficult considering my desk job. The discipline and routine of this programme ensured I was fit and ready. Staying disciplined over the programme through me resilience and there is real accountability. it made showing up for training so much easier."

Liam

Retired Engineer Power Generation

Verified Athlete

"Hard Way Fitness took a difficult set of requirements that limited a lot of common training methods, and founds ways means to still get the job done. Everything I needed was in the palm of my hand with the TrainHeroic app, and coaches were on hand for feedback and support."