Sandbag 101

The Antifragile Movement

Functional Training, General Fitness, Functional Fitness, Strongman
Coach
Dan Spinks

No barbell? No space? NO PROBLEM!

Barbells, dumbbells, kettlebells are all great tools you can use to improve your strength and fitness, they can however prove expensive and require lots of coaching and skill work to get the most out of them.

The sandbag is quite different beast, very affordable, takes up very little space and is actually a lot more difficult to lift 'badly'. Humans have been picking up weights and objects from in between our feet for thousands of years, it is the most natural way to lift, unlike a barbell where the weights are on the outside of our bodies which we've only been using for around 150 years.

Training with a sandbag isn't just about getting stronger, it teaches us how to create tension in the right places, the sand is constantly moving so more stability is required. a 50kg sandbag feels significantly heavier than a 50kg barbell.

This 8 weeks will teach you so much more than just lifting weights for sets and reps can, if you are new to sandbag training, you are in for a wild ride!

Welcome to Sandbag 101, the best sandbag training program on the internet (probably) and your new favourite piece of equipment.

$35
Get Sandbag 101
benefit-image-0
Build 'Real' world strength
Life is not always perfectly balanced like a barbell, so choose a tool to prepare you to kick ass on a daily basis. Become a 'useful' human, the first person your friends call on if they need to carry a sofa, shift a ton of sand, move house.
benefit-image-1
Workout on your terms
Buy a bag, make a bag, and you only need enough space to be able to lay down in. Workout in your garden, garage, lounge, bathroom (not recommended). Get a crew together and throwdown in a local park. Spread the word of the bag!
benefit-image-2
Build Muscle Awareness
The bag teaches muscle tension like nothing else, a strong muscle connection equals a more capable body movement quality and in turn could help reduce injuries.
Features
feature-icon
Programming 3 days per week
4 weeks of movement prep, strength work and optional conditioning followed by 4 weeks of short/medium/long workouts to challenge your new found gainz
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Sandbag (not included with the program)
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Strength, Week 1 Session 1

A

Warm Up 4

1 x 4:00

Openers

B

Explanation of the 2 daily openers, please watch to understand why we are doing these super important and useful movements at every session. https://youtu.be/l56-syt8y_4

EMOM 8

C

Every min on the minute for 8min Mins 0-2-4-6 20-40sec of sandbag squat Mins 1-3-5-7 20-40sec of jumping lunges or reverse lunges

Optional Conditioning

D

5min AMRAP (As many reps as possible) 10 squat (with or without sandbag) 20ft leopard crawl

Tuesday
Week 1 Session 2

A

Warm up 1

1 x 4:00

Prep

B

Openers

Psoas and oblique openers: Explanation of the movements and why we are doing them: https://youtu.be/l56-syt8y_4

EMOM 8

C

EMOM (Every min on the min) for 8 min Mins 0-2-4-6 20-40 sec of sandbag floor press Mins 1-3-5-7 20-40 sec of sandbag row

Optional Core Conditioning

D

Tabata Captain Morgans 8 rounds of 20 sec of work and 10 sec of rest Alternate sides each round so: 20 sec of Captain Morgans right side 10 sec rest 20 sec of Captain Morgans left side 10 sec rest......etc If Captain Morgans are too challenging perform a solid side plank hold for each 20 sec

Thursday
Week 1 Session 3

A

Warm up 3

1 x 4:00

Prep

B

Openers

Psoas and oblique openers: Explanation of the movements and why we are doing them: https://youtu.be/l56-syt8y_4

EMOM 8

C

EMOM (Every minute on the minute) for 8 mins Mins 0-2-4-6 20-40sec of sandbag RDL Mins 1-3-5-7 20-40sec of hamstring walkouts

Circuit

D

Tabata (8 rounds of 20sec work/10sec rest) Kickouts Mountain climbers (L + R = 1 rep) So 20 secs of kickouts 10 sec rest 20 sec of mountain climbers 10 sec rest.....etc for 4 min in total.

Coach
More from The Antifragile Movement
coach-avatar Dan Spinks

Dan has been coaching for over a decade and training with sandbags for around 5 of those. He is founder of @bagwod where he posts weekly sandbag workouts and tips, founder of @theantifragilemovement and co owner of @outcastswansea gym.

closer-image-1
closer-image-2
LET'S DO THIS!

There is no better way to get stronger and fitter to be able to live life on your terms. To become a stronger, more confident and generally more useful badass human. Whether it's to be able to play with your kids for longer (maybe even out play them), buil

Get Sandbag 101
closer-image-3
FAQs
What sort of sandbag do I need?
A strongman style or 'sandball' is best, no handles
Who is this program for?
Anyone with an understanding of basic movements such as squats, deadlifts, presses and is willing to be humbled.
How heavy should my bag be?
This all depends on your strength and abilities, as a rough guide it should be a weight you could press overhead for 5-8 reps minimum.
Can I use multiple weight bags?
Absolutely, you can generally squat and deadlift a lot heavier than you can press so go for it.
The Proof
verified-athlete-avatar Teresa Phipps

Gym Goer and Historian

Verified Athlete

"These conditioning workouts are definitely hitting the mark in terms of being just the right mix of super challenging but not dying!"

verified-athlete-avatar Alex Lewis

Gym Member

Verified Athlete

"Perfect program whilst away with work"

verified-athlete-avatar Ben Wilson

Weekend Warrior

Verified Athlete

"Second iteration of SB101 Week 1 Session 1. Something is working...more reps and heavier bag than in April"

More from The Antifragile Movement

programs
Sandbag 101
Join Today!