Sand Blast
This workout is designed to give you grounding in the basic techniques involved in training with a SandBlast. Use a moderate weight SandBlast and take the time to really get a feel for the movements.
1. SandBlast Clean x 10 repetitions
2. SandBlast Floor Press x 10 repetitions
3. SandBlast High Pull x 10 repetitions
Repeat for a total of 3-5 rounds with rest as needed.
Workout 2: SandBlast Strength Session
This workout is focused on developing strength with the SandBlast. The SandBlast should be relatively heavy and offer a challenge.
1. SandBlast Deadlift x 5 repetitions
2. SandBlast Back Squat x 5 repetitions
3. SandBlast Overhead Press x 5 repetitions
Take 2-4 minutes rest between each set.
Workout 3: SandBlast Conditioning Session
1. SandBlast Get Up with a SandBlast Windmill x 5 repetitions on each side
2. 400m Run
Complete as many rounds as possible in 15 minutes.
SandBlast Strength Workouts
Developing strength with the SandBlast, as opposed to a traditional free weight like the barbell or dumbbell, requires some adaptations to your programming.SandBlast training necessitates that you get good at transitioning between positions. But the bottom line is, it is going to be very tough to hit your max back squat with a SandBlast if you can’t even get it onto your shoulders, so you need to be a little creative.
The SandBlast Strength workout below gives SandBlast substitutions for the key barbell strength exercises of deadlift, back squat, overhead press, and bench press. Like a standard strength program, you can break these up into one or two lifts per session, with accessory work if required. As with any strength work, you need to be adding small incremental increase to the weight of your SandBlast. This can happen from session-to-session, week-to-week, or month-to-month, but it needs to happen.
Workout 1: SandBlast Strength
SandBlast Bear Hug Squat 3 x 5
Grip your SandBlast in a bear hug so it rests high on the chest. The placement of this SandBlast makes this more of a front squat variation, but it does mean that you can complete the exercise without the need to have to press the bag overhead as well.
SandBlast Open Grip Deadlift 3 x 5
You may well be able to add enough sand to your bag to make a SandBlast deadlift comparable to a regular barbell deadlift. But for those who are stronger, you can maximize the benefit of using your SandBlast by adopting an open grip - using the fabric of the SandBlast itself rather than any handles. This places additional stress on the grip, as you won’t be able to fully close the hand.
You can perform a SandBlast bench press if you have access to a bench. Otherwise, the floor press is a great alternative. Start the exercise with the SandBlast across hips and then bridge to lift it up onto chest. Take a firm grip of the SandBlast from underneath, this way you’ll be able to maximize your range of motion if the bag begins to sag.
The overhead press is one of the few SandBlast lifts that can be done without too much adjustment, principally as most individuals are able to clean their overhead press weight fairly comfortably. You will have to contend with a greater degree of multi-planar stress at full arm extension. The SandBlast, much like dumbbells or a Swiss bar, also allows for a more pronated grip - excellent if you have any issues with shoulder impingement.
Rest 2-4 minutes between sets.
Workout 2: The Milo SandBlast Challenge
The aim is to continually add small daily increments of weight to your SandBlast. This requires commitment, but the results can be fantastic.
Perform 5 ground-to-overhead lifts with your SandBlast.Take as much rest as you need in between lifts. You should start with a moderately heavy SandBlast and add 1lb of sand to your bag each day. Perform daily until you can no longer complete the lifts.
www.minchu.net
Workout 3: SandBlast Medley
SandBlast Drag
Drag a heavy SandBlast 20m before lifting it onto (or over) a platform at around chest height. This could be an actual platform, a wall, a fence or even a tree branch. Rest for 2-4 minutes and repeat for a total of 5 rounds. You should be working with the heaviest SandBlast you can handle.
Multi-Planar SandBlast Workouts
The following workouts have been selected to encourage either movement or stability in all three planes of motion. You should also take a look at your current sport (or daily activities that you want to improve) and examine where you might need to develop improved movement and stability.
Workout 1
10 x SandBlast shoulder squats (sagittal movement with stress in the frontal/coronal plane)
10 x SandBlast lunge and twist (sagittal and transversal movement)
10 x SandBlast round-the-worlds (transversal movement with stress in the sagittal and frontal/coronal plane)
Rest for 1 minute and repeat for a total of 4 rounds, switching sides/direction each round.
Workout 2
5 x SandBlast get up/windmills on each side (tri-planar)
5 x SandBlast single arm/single leg overhead press on each side (sagittal movement with stress in the frontal/coronal plane)
5 x SandBlast shoulder lunges (sagittal plane movement with stress in the frontal/coronal plane)
As many rounds as possible in 15 minutes. Rest as needed.
Workout 3
25 x SandBlast shoulder-to-shoulder overhead press (sagittal movement with stress in the frontal/coronal and transversal planes)
25 x SandBlast bear-hug good mornings (sagittal plane movement with stress in the transversal plane)
25 x SandBlast Zercher lateral lunges (frontal/coronal movement with stress in the sagittal plane)
25 x SandBlast wood-chops (transversal movement with stress in the frontal/coronal plane)
Complete the workout as quickly as possible.
The Workouts
These workouts are tough and are designed to build from those earlier in this article series. If you haven’t yet completed the earlier workouts or are unsure about your fitness level, then please go back and attempt those first. All of the workouts below have been designed to offer a good mix of both strength and conditioning and could be used as an alternative for your existing met-con or fitness routine.
SandBlast weight targets have been given, but don’t worry if you need to start lighter until you are confident with the exercises. Conversely, as you improve you can add additional weight to your SandBlast to increase the challenge.
Workout 1
This workout is a great test of conditioning and upper- and lower-body strength. Ideally you’ll complete it with a SandBlast that is around 25% of your bodyweight. Do not underestimate this one. That hill will feel like Everest after twenty minutes.
As many rounds as possible in 20 minutes: SandBlast hill sprint (sprint up a 40-60m hill carrying a SandBlast) Jog back to the bottom of the hill, still carrying the SandBlast
10 SandBlast floor presses at the bottom of the hill
Workout 2
This workout is fast and furious and will test even the best-conditioned athletes. Aim to complete this workout with a SandBlast that is 50% of your bodyweight.
5 rounds as fast as possible, rest as needed
150 Skips with a jump rope
20 Burpees
15 SandBlast high pulls
10 SandBlast thrusters
Workout 3
An awesome mix of pulling, pushing, and squatting. Aim to complete using a SandBlast that is around 50% of your bodyweight. For the SandBlast shoulder squats you should switch sides each round.
10 rounds as fast as possible, rest as needed
5 Gorilla pull ups
10 Handstand push ups
15 SandBlast shoulder squats
Workout 4
Where possible you should try to complete each round of this SandBlast complex without putting the SandBlast down. This will help to develop your grip strength and endurance. Aim for a SandBlast that is 50% of your bodyweight. To make things even more interesting, give yourself (or your training partners/clients) a 10 push up penalty for each time the SandBlast is dropped.
5 rounds as fast as possible, rest as needed
5 SandBlast cleans
5 SandBlast push jerks
5 SandBlast Zercher squats
5 SandBlast good mornings
Workout 5
One of the best exercises for conditioning is the load carry, push or drag. This workout also adds in some agility work for balance. Aim to complete this workout with a SandBlast that is 75% of your bodyweight.
As many rounds as possible in 20 minutes, rest as needed
100m Load carry
20 T-push ups
20 Lateral lunges
Workout 6
Agility, power, and strength make this workout a great choice for any athlete interested in improving performance. Aim to complete with a SandBlast that is 50% of your bodyweight.
5 rounds as fast as possible, rest as needed:
200 Skips with jump rope
10 SandBlast shoulder-to-shoulder press
15 Toes-to-bar
20 Box jumps
Workout 7
A serious endurance challenge, this workout is perfect for long distance athletes and anyone who wants to push their conditioning and muscular endurance to new highs. Aim to complete with a SandBlast that is 25% of your bodyweight.
5 rounds as fast as possible, rest as needed:
10 L-pull ups
10 SandBlast clean and jerks
10 SandBlast overhead walking lunges
10 SandBlast bear hug squats
10 SandBlast snatch
Workout 1: SandBlast Basics
This workout is designed to give you grounding in the basic techniques involved in training with a SandBlast. Use a moderate weight SandBlast and take the time to really get a feel for the movements.
1. SandBlast Clean x 10 repetitions
2. SandBlast Floor Press x 10 repetitions
3. SandBlast High Pull x 10 repetitions
Repeat for a total of 3-5 rounds with rest as needed.
Workout 2: SandBlast Strength Session
This workout is focused on developing strength with the SandBlast. The SandBlast should be relatively heavy and offer a challenge.
1. SandBlast Deadlift x 5 repetitions
2. SandBlast Back Squat x 5 repetitions
3. SandBlast Overhead Press x 5 repetitions
Take 2-4 minutes rest between each set.
Workout 3: SandBlast Conditioning Session
1. SandBlast Get Up with a SandBlast Windmill x 5 repetitions on each side
2. 400m Run
Complete as many rounds as possible in 15 minutes.
SandBlast Strength Workouts
Developing strength with the SandBlast, as opposed to a traditional free weight like the barbell or dumbbell, requires some adaptations to your programming.SandBlast training necessitates that you get good at transitioning between positions. But the bottom line is, it is going to be very tough to hit your max back squat with a SandBlast if you can’t even get it onto your shoulders, so you need to be a little creative.
The SandBlast Strength workout below gives SandBlast substitutions for the key barbell strength exercises of deadlift, back squat, overhead press, and bench press. Like a standard strength program, you can break these up into one or two lifts per session, with accessory work if required. As with any strength work, you need to be adding small incremental increase to the weight of your SandBlast. This can happen from session-to-session, week-to-week, or month-to-month, but it needs to happen.
Workout 1: SandBlast Strength
SandBlast Bear Hug Squat 3 x 5
Grip your SandBlast in a bear hug so it rests high on the chest. The placement of this SandBlast makes this more of a front squat variation, but it does mean that you can complete the exercise without the need to have to press the bag overhead as well.
SandBlast Open Grip Deadlift 3 x 5You may well be able to add enough sand to your bag to make a SandBlast deadlift comparable to a regular barbell deadlift. But for those who are stronger, you can maximize the benefit of using your SandBlast by adopting an open grip - using the fabric of the SandBlast itself rather than any handles. This places additional stress on the grip, as you won’t be able to fully close the hand.
SandBlast Floor Press 3 x 5
You can perform a SandBlast bench press if you have access to a bench. Otherwise, the floor press is a great alternative. Start the exercise with the SandBlast across hips and then bridge to lift it up onto chest. Take a firm grip of the SandBlast from underneath, this way you’ll be able to maximize your range of motion if the bag begins to sag.
SandBlast Overhead Press 3 x 5
The overhead press is one of the few SandBlast lifts that can be done without too much adjustment, principally as most individuals are able to clean their overhead press weight fairly comfortably. You will have to contend with a greater degree of multi-planar stress at full arm extension. The SandBlast, much like dumbbells or a Swiss bar, also allows for a more pronated grip - excellent if you have any issues with shoulder impingement.
Rest 2-4 minutes between sets.
Workout 2: The Milo SandBlast Challenge
The aim is to continually add small daily increments of weight to your SandBlast. This requires commitment, but the results can be fantastic.
Perform 5 ground-to-overhead lifts with your SandBlast.Take as much rest as you need in between lifts. You should start with a moderately heavy SandBlast and add 1lb of sand to your bag each day. Perform daily until you can no longer complete the lifts.
www.minchu.net
Buy Arm Blaster , AMAZ Abs &
Workout 3: SandBlast Medley
SandBlast Drag
Multi-Planar SandBlast Workouts
The following workouts have been selected to encourage either movement or stability in all three planes of motion. You should also take a look at your current sport (or daily activities that you want to improve) and examine where you might need to develop improved movement and stability.
Workout 1
10 x SandBlast shoulder squats (sagittal movement with stress in the frontal/coronal plane)
10 x SandBlast lunge and twist (sagittal and transversal movement)
10 x SandBlast round-the-worlds (transversal movement with stress in the sagittal and frontal/coronal plane)
Rest for 1 minute and repeat for a total of 4 rounds, switching sides/direction each round.
Workout 2
5 x SandBlast get up/windmills on each side (tri-planar)
5 x SandBlast single arm/single leg overhead press on each side (sagittal movement with stress in the frontal/coronal plane)
5 x SandBlast shoulder lunges (sagittal plane movement with stress in the frontal/coronal plane)
As many rounds as possible in 15 minutes. Rest as needed.
Workout 3
25 x SandBlast shoulder-to-shoulder overhead press (sagittal movement with stress in the frontal/coronal and transversal planes)
25 x SandBlast bear-hug good mornings (sagittal plane movement with stress in the transversal plane)
25 x SandBlast Zercher lateral lunges (frontal/coronal movement with stress in the sagittal plane)
25 x SandBlast wood-chops (transversal movement with stress in the frontal/coronal plane)
Complete the workout as quickly as possible.
The Workouts
These workouts are tough and are designed to build from those earlier in this article series. If you haven’t yet completed the earlier workouts or are unsure about your fitness level, then please go back and attempt those first. All of the workouts below have been designed to offer a good mix of both strength and conditioning and could be used as an alternative for your existing met-con or fitness routine.
SandBlast weight targets have been given, but don’t worry if you need to start lighter until you are confident with the exercises. Conversely, as you improve you can add additional weight to your SandBlast to increase the challenge.
Workout 1
This workout is a great test of conditioning and upper- and lower-body strength. Ideally you’ll complete it with a SandBlast that is around 25% of your bodyweight. Do not underestimate this one. That hill will feel like Everest after twenty minutes.
As many rounds as possible in 20 minutes: SandBlast hill sprint (sprint up a 40-60m hill carrying a SandBlast) Jog back to the bottom of the hill, still carrying the SandBlast
10 SandBlast floor presses at the bottom of the hill
Workout 2
This workout is fast and furious and will test even the best-conditioned athletes. Aim to complete this workout with a SandBlast that is 50% of your bodyweight.
5 rounds as fast as possible, rest as needed
150 Skips with a jump rope
20 Burpees
15 SandBlast high pulls
10 SandBlast thrusters
Workout 3
An awesome mix of pulling, pushing, and squatting. Aim to complete using a SandBlast that is around 50% of your bodyweight. For the SandBlast shoulder squats you should switch sides each round.
10 rounds as fast as possible, rest as needed
5 Gorilla pull ups
10 Handstand push ups
15 SandBlast shoulder squats
Workout 4
Where possible you should try to complete each round of this SandBlast complex without putting the SandBlast down. This will help to develop your grip strength and endurance. Aim for a SandBlast that is 50% of your bodyweight. To make things even more interesting, give yourself (or your training partners/clients) a 10 push up penalty for each time the SandBlast is dropped.
5 rounds as fast as possible, rest as needed
5 SandBlast cleans
5 SandBlast push jerks
5 SandBlast Zercher squats
5 SandBlast good mornings
Workout 5
One of the best exercises for conditioning is the load carry, push or drag. This workout also adds in some agility work for balance. Aim to complete this workout with a SandBlast that is 75% of your bodyweight.
As many rounds as possible in 20 minutes, rest as needed
100m Load carry
20 T-push ups
20 Lateral lunges
Workout 6
Agility, power, and strength make this workout a great choice for any athlete interested in improving performance. Aim to complete with a SandBlast that is 50% of your bodyweight.
5 rounds as fast as possible, rest as needed:
200 Skips with jump rope
10 SandBlast shoulder-to-shoulder press
15 Toes-to-bar
20 Box jumps
Workout 7
A serious endurance challenge, this workout is perfect for long distance athletes and anyone who wants to push their conditioning and muscular endurance to new highs. Aim to complete with a SandBlast that is 25% of your bodyweight.
5 rounds as fast as possible, rest as needed:
10 L-pull ups
10 SandBlast clean and jerks
10 SandBlast overhead walking lunges
10 SandBlast bear hug squats
10 SandBlast snatch
Workout 8
This workout is about as simple as it gets, but sometimes simple is the best thing. Aim to complete this one with a SandBlast that is at least 100% of your bodyweight, and ideally without handles.
10 rounds as fast as possible, rest as needed:
5 Pull ups
10 SandBlast deadlifts
15 Push ups
Workout 9
Another brutal strength and conditioning workout that will challenge everyone who tries it. Aim to complete the workout with a SandBlast that is 50% of your bodyweight.
As many rounds as possible in 20 minutes, rest as needed:
10 SandBlast push press
10 Sit ups
10 SandBlast back squats
10 Pull ups
Workout 10
The real secret to getting through ladders is to persevere through the high repetition rounds, and this workout is no different. Where possible you should aim to complete this with a SandBlast that is 50% of your bodyweight.
15 - 1 of push ups, box jumps, and SandBlast Zercher squats
Complete 15 repetitions of each exercise, then 14, then 13, etc. Do this fast as possible. Rest as needed.
**Images are used from Google (Different sites)
www.minchu.net
This workout is about as simple as it gets, but sometimes simple is the best thing. Aim to complete this one with a SandBlast that is at least 100% of your bodyweight, and ideally without handles.
10 rounds as fast as possible, rest as needed:
5 Pull ups
10 SandBlast deadlifts
15 Push ups
Workout 9
Another brutal strength and conditioning workout that will challenge everyone who tries it. Aim to complete the workout with a SandBlast that is 50% of your bodyweight.
As many rounds as possible in 20 minutes, rest as needed:
10 SandBlast push press
10 Sit ups
10 SandBlast back squats
10 Pull ups
Workout 10
The real secret to getting through ladders is to persevere through the high repetition rounds, and this workout is no different. Where possible you should aim to complete this with a SandBlast that is 50% of your bodyweight.
 |
| Sand Blast |
15 - 1 of push ups, box jumps, and SandBlast Zercher squats
Complete 15 repetitions of each exercise, then 14, then 13, etc. Do this fast as possible. Rest as needed.
**Images are used from Google (Different sites)
www.minchu.net
Buy Arm Blaster , AMAZ Abs &
