great to be here

[Kartel]

Hey there name is Kartel,

I have been training for nearly 10 years,and I work as a personal trainer.I have just recenty been introduced to sandbag training.

I am interested in adding bodyweight training into my sandbag routine.

I am sick of trying to get bigger and bigger,while losing mobility and not seeing much gains in strength.

For most of my training I was only worried about strength but for the last few years I have been lost in this quest to be huge.

Now I am solely interested in strength and conditioning as I believe that its not how big you are it is how strong you are.

I have also just recently been looking into training MMA so the strength and conditioning are essential.

This place is like a godsend I am super stoked about this site,and i look forward to charging my way to the 20th level!!

Kartel

[koltz]

going huge and building proportions between the different muscles has it's place even among the most anti~bodybuilding trainees there are =]

and welcome to the forum , what are your lifts \ stats \ goals in more detail?

[Kartel]

Squat 375# as@ to grass

Deadlift(conventional) 435# raw(barehands no straps or wraps)

Bench 280#

BB curl 135#

I weigh 185#

But like I said I just started training with sandbags that I made myself.I have 60#,100#,and a 150# bags.

I can pick up 435# on a BB in the gym but I am having trouble picking up the 100# sandbag.lol

The routine I did last night looked like this:

Zercher squats 10 sets X 3 Reps 100# bag
superset with
Power cleans 10 X 3 100# bag

Shoulder to shoulder press 4 sets X 5 each side 50# bag
superset with
Overhead sandbag throw 4 X 10 50# bag

Zercher carries 2 x 100yards 50# bag.

It is a completely different feeling lifting like this,I don't remember ever swaeting that much in the gym.

My thoughts are to use the sandbags for my legs and GPP.Then do the customized routines for the chest, back ,and shoulders.While mixing in running and mobility with stretching.

So it would look like this:

Day 1 Lowerbody and GPP with sandbags
Day2 Stretching and mobility work and core (jog in morning&before bed)
Day3 Chest,Back,Shoulders bodyweight (jog in morning&before bed)
Day4 Lowerbody and GPP with sandbags
Day5 Stretching and mobility and core (jog in morning&before bed)
Day 6 Chest,back,Shoulders bodyweight (jog in morning&before bed)
Day7 Stretching and mobility work and core (jog in morning&before bed)
REPEAT

Kartel

[koltz]

very nice ... your stronger then me

[Kartel]

Thank you.

I really only train for strength.Although I have trained the last 2 years for size(which incorporates strength) but for the most part strength is really all that has mattered to me.

Unforunately I have been ignoring my conditioning.When you train for singles conditioning isn't really an issue.

that is why I am finding myself so interested in bodyweight/ combat/martial arts/gladiator training,because it has so much focus on strength plus conditioning and speed.

Instead of being one of those blocky bodybuilders with no useless size due to NO mobility.I feel that with these training techniques that I will not only get bigger,but I will also get stronger and more conditioned.Thus giving me a functional,strong healthy body.

What do you think about my schedule?

Kartel

[koltz]

I think it's decent I have no idea how it might work for you

Wanna try to make a resistance rope (Jumping rope fast with small dumbells for handels and bands , very good for a lot of reasons) and see how conditioned you are if you can make it to ten minutes with likr 7lb handles and a ressistance band on your back (Helps work the pecs and the anterior delts more) ... If you can do dubble unders with it even for 20 times straight youll need to be pretty strong and fast and if you can last 10 minutes or even 5(heck with 10) on it before you give up to the burn on your entire upper body youll be pretty conditioned :\

[Kartel]

I think it's decent I have no idea how it might work for you

Wanna try to make a resistance rope (Jumping rope fast with small dumbells for handels and bands , very good for a lot of reasons) and see how conditioned you are if you can make it to ten minutes with likr 7lb handles and a ressistance band on your back (Helps work the pecs and the anterior delts more) ... If you can do dubble unders with it even for 20 times straight youll need to be pretty strong and fast and if you can last 10 minutes or even 5(heck with 10) on it before you give up to the burn on your entire upper body youll be pretty conditioned :\

Thanks bro.How would I go about using the bands while I jump rope?

Care to please explain further? Thank you


Kartel

[koltz]

Okey I thought youmight pass this away but since your interested ill explain it step by step,

Well first of all you make the rope like this:

You need two equel dumbells , abjuctble dumbells of the simple kind do the best work.
a band that can strech fully when you put your hands up to the sides and straight , has noticible but not too big ressistance (a band that's too strong same goes to dumbells impar your speed and you end up spinning the rope while just holding the dumbells in place and not streching the band a lot)
you tie the jump rope handles onto the dumbells with whatever you got that's gonna hold , and tie the band on the other side , the bands width should be shorter if you want higher resistance or longer for easier duration work (the more bands strech the harder they pull back)
now when you are ready to work place all of it on the floor and get in the middle then pick it up and get in the poition where the band and the rope is behind your back so you won't need to spin it back since I found out this is anoyying to do and you just start jumping like normal jump rope but you do it with the wrong from (instead of spinning your forearms and hands use all your arms) and from there on youll get tierd pretty darn fast but after a while you might wanna go all the way and when you finish it (You can never go all the way and eb sure of it unlike lifting 10RMs your mind just doesnt tell you to stop... it stops on it's own and you must tell it to GO , youll find time will slow down a lot and every rep will be hard) but when you finish youll feel everything light and stuff and an awesome pump ,
you can also have the band infrotn of your torso instead of your back that's way it targets rear delts and lats... or just get a bunch of bands and set them right

when I tried this the first time I couldn't barelty jump but now I can for 200s of reps with 7.7lb dumbell handles and a shorter band in a matter of weeks... I also done phenominal progress on all my lifts and my posture improoved it's easier to sit straight without leaning ... on the least a motor skill learned (moving heavy stuff fast) , on the best overall progression

[Kartel]

Thank you I look forward to tryimng this out.

Question...Why did did you think I would pass this by?


Kartel

[koltz]

Dunno most people are too busy with thier routines to try new things..

[Kartel]

I am all about trying new things especially when it comes to my training.

Thanks for the input,after I get the hang of this maybe you could show me some more??


Kartel

[Kartel]

Been using the weighted jump rope and it is amazing!Thanks for the info bro


Kartel

[koltz]

heres a new GPP excersise for you , I do it instead of the DB rope recently ,

take a pillow , make some room in your living room \ a lone hallway (it looks funny so make sure noone goes around there unless he knows what your doing)
sit on your pillow with your knees tucked ( feet & knees should be off the pillow)
and basicly " walk" with your arms( one arm at a time ) till the end of your "track" and get back , it might get too easy or too hard depending on various factors like your position , technique and the floor\pillow ,

but it's very awesome , get ready for big size and strength\wegiht gains + cardiovascualr endurance.

if you can't understnad it yet , try to thjink of sled dragging , the pillow is the sled and your body are the weights.