Sandbag Ground to Shoulder - Farm Boy Strength Program
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- čas přidán 10. 07. 2024
- Functional Strength & Endurance - check out the other videos on program design. This one focuses on the nerd math of sandbag ground to shoulder.
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FAQ & ANSWERS:
What workout gear do you use?
- Kettlebells: kettlebellkings.com/#_l_8t
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- Steel Mace: onnit.sjv.io/SteelMace
- HydroCore Bag: onnit.sjv.io/HydroCoreBag
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#sandbag #sandbagworkout #farmworkout #quarantineworkout
Totally underestimated this...just did my first 6 minutes x 6-7 reps/minute with 28% of BW... and I can't feel my hams no more and my lungs are on fire! Now I'm off to buy a couple of pigs so we can wrestle in my new mud pool in the living room. Tnx a bunch Mark!
I used river pea-pebbles from Home Depot. A 45-lb bag for $4.50.
Functional Strength is my new mantra..almost 8wks into kettle bell after 45yrs of weight lifting..and feel like a new man..mobility is a big happy suprise ..all thanks to you...
glad to help
Agree, KBs seem to lubricate those joints and ligaments that haven't been used in a while, even if you've been relatively active. I'm addicted to the the KBs now.
I'm dutch so I've been cycling all my life, started kettlebells a couple months back and last week I noticed my hamstrings engaging while going to work, just happened without conscious input. never had the ability to do that before.
@@rafelingd I know exactly that feeling. And as your glutes and hamstrings get even stronger from the swinging the effect will only become more noticeable.
@@rafelingd nice. i love cycling so this is good to hear. do you ride with clip-in shoes? you will we able to start to cycle between pushing with quads and pulling with hamstrings on those longer rides.
Mark is on a roll. No complaints here.
For the longest time I "knew" that I was supposed to squeeze my glutes when lifting and swinging and so on, so I did that. And every now and then my lower back would get wrecked. Sometimes I felt it happen, sometimes I woke up the next day and couldn't move. All the while I had an anterior pelvic tilt, which I wasn't aware of! Now I am aware, and so I adjust my pelvis AND THEN I secure it by squeezing the hell out of my glutes. Since I've started doing this I have had next to no problems with my back, but it took this extra piece of awareness to not wreck myself.
My lower back was getting destroyed from heavy KB deadlifts and I think APT in my form is why. It must have slowly crept into my form over time and I just realized it with your comment. Thank you!!!
Having an identical problem and discovered the same solution. When you bring your pelvis under you and squeeze your glutes to keep it there, you feel so much more planted when walking and lifting, and feel like I can really engage my core more when moving stuff. I am rehabbing a back injury right now and this posture correction has been a godsend. I found it by accident when I noticed moving my pelvis in a certain way reduced my back pain in bed.
I’m learning a shit ton from you and your channel. Keep up the brilliant work. You deserve loads more subscribers, I’m 100% positive they’ll come. Thanks again for all the spot on content.
Excellent video. What makes this video so excellent is the CLEAR demonstration of how to execute this exercise properly. Thank you! Very well done sir.
Loving the sandbag exercises
Thanks so much. I was given a sand bag years ago but never knew how to use it. Thanks for this .
Hi Mark, I grew up on a farm in the uk. There is a sack exercise which I have not seen done lately. Basically the loaded hessian sack is between your leg up right and you are pulling from around lower quad height , make some ears to grip, grab it and in one movement swing heave it to your back. we would walk the sack to wherever, but the movement is great.
This is superb!! Thanks Mark!
Love this workout. So far I have worked up to one rep every 9 seconds for 10 min. I am interested in more of these functional workouts Mark. Thanks.
More to come!
I ordered a sandbag, supposed to arrive end of this week. Been looking around to figure workouts to try, now I know where to start.
Thanks for this, Mark. Gonna start this program this week. Just ordered a tshirt to support and represent! 😎👍💪
Brilliant. You’re a master, dude. for real
Wicked. Will definitely be using this. Thanks so much 🙏🏾💙
Reminds me of my pool demo and repair summer job, waayyy back in the day, cement and jackhammer! And I'm still a pencil neck 40 years later. But I carried tons of cement! And single wheel, wheelbarrow, blew my mind when I saw a two wheeler! ...glad you weren't on my jobs, that's a haul and a half....100!!!!
Man, how i love this videos
Reminds me ( a little) of the (much missed) Bryce Lane programs of yore. Same core idea, same elegant core principles, same appeal. Nicely done.
I’ve been running this program the past couple months at 2x/week. Already had a sandbag at 59lbs which is 38% of my BW (more on this later).
First observation - the workout is killer for the core, however after the first few workouts I was much more comfortable working with the sandbag. Following the technique my back feels good.
Second observation - once you start approaching 10mins conditioning becomes a big factor. I’m currently at 10mins with 9s reps.
Conclusions - this is a very good idea as Wildman says. Feeling improvements in conditioning, core strength and hip strength. Unless you’re super strong I’d recommend following his advice and start at 25-30% BW, better to build up over time. Bonus conclusion, double up on well tied contractor bags to hold the sand, I got this from Ross Enamait and it works perfectly.
Anyone else want to share their progress?
Hey man, I finished the first round last week, I did It 3x a week, always as the last excercise of RIte of Passage clean and press days. 10 min at 6 second at 25% was so rough! Im upping to 30% this week. Good luck!
Love that formula!
As a trainer I have never heard of designing programs with progressive work theory. My eyes are opened. Great to add this to my kettlebell, club, mace, Hydrocore, tetris. I need to carefully consider how to balance out the Tetris. Take out squat & TGU for heavy club training lots of intense leg work for two hand heavy club swinging. Light club on recovery days. Alternate the swing with Hydrocore for light days. The mace alternate 2H heavy club training during week. Tuesday 2H heavy club. Thursday mace? Or alternate single hand heavy club with mace on recovery days. Do sandbag alternate for cleans, but leave the press on that day? 6 days a week Tetris. Incredible Mark. Much respect. 🙌🏻👊🏻🤜🏻🤛🏻
i love these practical exercises. Sandbag is something that everyone can you
I thank you Mark. This is great!!!!
Just completed the first cycle at 25% body weight (68lbs for me). One lift every 6 seconds for ten minutes is SPICY. This workout at 50% body weight will be a sublime death.
My high school football coach was retired NFL player. His lifting routines were based on reaching certain tonnage goals. The idea was to balance lifting as much as you could while maintaining the pace of the repetitions and sets. This is why I like kettlebell swings and snatches. Again, when I was a kid I had to load and unload bales of twine from trucks to the barn, then back into trucks or trailers. There was no resting between sets! LOL!
This is awesome. Thank you.
I really like these "nerd math" videos. This one and the kettlebell nerd math videos are very interesting as I have never seen program progression done this way, as least that I am aware of. Maybe someday you could do a theory or methodology video as to why you structure things like this?
Would love this too
It’s a progressive work capacity theory. I think I’m the only guy who does it like this sadly. I’ve tried to teach it to trainers and their eyes just gloss over.
@@MarkWildman m.czcams.com/video/HVgBWSOPx0I/video.html
Similar to this idea
@@MarkWildman That's not true, for example Brett Jones under Strong first with his Iron Cardio programme talks about this.
Superb Mark 👍
I love this! Thanks!
Got 60 in 10 minutes today with 120lbs and it felt amazing. Great conditioning workout if you're pressed for time or just want to test yourself.
Bro im a farmer who lifts bags of grain for a living and even i dont think i could do that lol
@MarkWildman, very neat. Thanks! how often you suggest to move to the next stage (either adding minutes, or reduce seconds)? Assuming you do this exercise every other day in a 6 days program, would you move to the next stage every week? Or the next time you do the exercise (e.g. start Monday 3 minutes, then Wednesday 4 minutes and so on..)? or..
Even better than jeans is an inner tube. They work awesome. Just cut a section out, tie in end in a knot fill it with the desired amount of sand and tie a knot in the other end and done! Very durable and adjustable in terms of weight.
That’s a crazy workout
Gonna buy a sandbag, no doubt! Cheers!
More sandbag content !!
This guy is awsome!
Thank you Master Wildman. This is an often overlooked aspect of training/programming for a lot of us sedentary folk trying to get a little apocalypse ready.
This will do it. Start at 15% or 20% if your concerned about your core strength
Great video mark. Just adding clubbells to my kettlebell Tetris! Now for this too. Question: could this be a replacement for some/all the conditioning I currently do with HIIT training? Can it completely replace HIIT or are there benefits of HIIT that you don't get with sandbags. The HIIT training is great for my heart rate and recovery time as a sportsman but can be hard on my joints as I use lots of jumping movements for parts of the session (some martial arts and sports training in the mix too during the week). Thanks in advance and I look forward to you releasing some programmes for us to follow - I will gladly pay for this quality of instruction! Have a great day and stay safe!
I use those same Feiyue shoes. Different heavy bag though. Thanks for the video.
These shoes are fantastic.
I made a 50kg bag, been throwing it over my shoulder and every 10 I do 5 pull ups. Absolutely awesome.
Can't remember the guy the I saw it from though
I love its called farm boy xD
As a texas rancher, i load and unload bags of feed 50lb each upstairs and down.
200 bags when stocking.
10,000lb of light work, county work be a whole other vibe
Nice video! Thanks
Do you have any mobility suggestions for the people who can’t grab the sand bag from the floor ?
Love to watch you anytime... 💯👍
Buckeye state farm boy power right there. 😀
I have been following this program since September. Started at 60 pounds and went through the progression. Get it up to 10 min / 100 reps. Add five pounds. Back to three minutes.
I am doing OK except for the higher rep counts. I am at 85 pounds now and, boy, these can make my heart rate fly.
At some point, I am worried that I just won't be able to do it and I run into some physical limitation. But I don't think that I am there yet. The five pound step for me is about 2% - so a pretty small relative jump in weight. It will extend the program and that is OK.
I have considered dropping the 7 sec and 6 sec rounds. Like Mark says - these are a workout. And these shouldn't get dropped just because they are hard. And these are hard.
I love these.
1 year later. How far did you make it?
Very good question.
I had to drop the 6, 7 second rounds at about 90 or 95 pounds. I added a volume workout where I used a lighter bag and kept the faster rounds. And I dropped the number of workouts I do a week. Two heavy, usually. One faster, plus slamball.
I also kept tearing sandbags up so I went with a round bag. These take additional setup. For my heavy bag (now at 110-pounds and just under half body weight) I need about a 14 second round to get a good rep in.
I couldn’t keep scaling these up the way Mark spells it out. I think Mark’s Nerd Math approach - volume cycles into a density cycle - work very well up to a certain point (heavy weight) and then you will need to try something different.
On my kettlebell clean and press ladders, for example, I ran into trouble at 36kg.
For the cost of equipment, the simplicity of the exercise, and benefit per minute of workout- I don’t think you can do better than sandbag ground to shoulders.
@@KurtStein81 thanks. Awesome work. I started at the beginning of 2021 with KB fundamentals and SH clubs. I wanted to add more cardio on Club days as I am gassing out on my Snatch density cycles. I started doing sandbag last night. I think it will help me solve my issue.
I think I heard Mark say his programming works well up to 32KB and if you go heavier then the math changes. That maybe what's going on with your Clean and Press.
Hi Mark, Ive already completed the 25%, I am now at 30%. However I bought a strongman round sandbag and was wondering If there are any technique changes I should consider. Thanks a lot.
I have altered the program. When I used to go from 10 seccond reps for ten minutes to 9 second and then 8 second reps for 10 minutes it was fine. However I usually fail at 7 or 6 second reps for 10 minutes. Now when I reduce the rep time ro 9 seconds I go back to 3 minutes and build back up to 10 minutes. Reduce your 8 second reps.....go back to 3 minutes and build to 10 minutes,, and so on
Is there any sandbag work expected in the future or has HydroCore/Slamball taken it's place?
The SANDMAN cometh. YEE HAW !
I don’t have a sandbag but I do have a 70lb heavy punching bag. Can I use that for this exercise instead? Also, thanks so much for your videos. Incredible content. I think I’ve watched almost all of them in the past 2 months and I’ve lost 20 lbs since doing so just from the kettlebell exercises.
Hi @MarkWildman,what do you call "off season"?Is this a different kind of training or no training at all?
different kind of training
I enjoy power sand bag training videos do more
Hey Mark! Am I supposed to program multiple minute rounds in a workout or is 1 workout going to be a 3 min burner, and the next workout a 4 min, increasing each session? thanks!
I’m thinking about how to add carries with the sandbag. I’m thinking time under tension, 30s on/off per side up to 10mins, then adding on time for a full 10mins under load (5mins per side). As for positions, front (bear hug), fireman carry, single shoulder, and single hip, maybe add one arm front (parent carry lol).
Curious if this would work and if it could be done simultaneously with the power clean, or better after?
For context: I train Krav about 3hrs a week, and would be doing sandbag alone or adding in starter kettle bell and 2h club depending on time throughout the week.
Gnarly.
I like it...
Dude I fucken love U thanks for all the information you're putting out can I use this program 4 kettlebell techniques like snatches and cleans presses, Turkish get-ups or will I tear up my body try to do it that way,is it only for sandbags is what I'm asking hope to hear from you take it easy
How frequently do you add this to your programming to keep the progression moving, i.e. how many times per week would you do this?
2 to 3
Assuming you are doing this 2 to 3 times a week, when do you go to the next minute progression? Every week or every workout go up?
Players choice. It’s written as every workout but you can always repeat steps
Could this be worked in with a 3 day per week barbell program along with weight carries of various forms the help keep up/build endurance and work capacity?
Definitely
So with a weight increase is it back to 3mins or carrying on at 10mins?
3 min
Thanks!!!!!!!! This helps me load the fucking bag onto my damn shoulder. The unloading part works really well as well.
I've worked out on traditional heavy bags czcams.com/users/postUgkxp9-sf95nqfjey-uyzxUzQ7m9MXRPK1BE a spherical stuffed "wrecking ball" bag, and now this thing. What I like about it is that it has the heft to stay largely in place so I'm not chasing it around. It's tall enough to allow for headshots and body shots, but it's short enough to give an uppercut somewhere to land. I'm very happy so far. Filling it was a bit of a cluster. For top-offs, I've learned that you can screw the supplied nozzle onto any basic plastic water bottle. I can't speak to durability as I've only had it a week.
Just built my "sandbag" (pea gravel). Going to start adding this to my workout plan.
How much weight did you get with the pea gravel in what bag?
@@MarkWildman I got a basic duffel bag from amazon and I made two filler bag to go inside. Each filler bag is a double lined heavy duty construction style trash bag (4 mil each) filled with just over 30 lbs of gravel and shaped/taped to fit in the duffel bag. At some point I will get some webbing to sew on some more handles but for now I will just be picking up and slamming down. Overall it is around 65 lbs, which is just over 25% of my weight. Though the bag may not allow too much more in it.
I like the solution. Good stuff
@@MarkWildman Thanks, will use it for the first time tonight. I'll let you know if I have a catastrophic failure. Another reason the gravel is better then the sand, easier to clean up.
@@MarkWildman Tried it out. Ground to shoulder every 6 seconds for 5 minutes. Good cardio.
I like the thorough breakdown of this. If I'm understanding this correctly, that's 89 mins worth of this sandbag exercise, to be completed after an already previous workout. Seems like this should just be a workout of its own, no?
No, just one line(stage) at the end of each workout of other exercises. Move down the list for the next workout. Mark says only twice per week.
Any tips on soundproofing sandbag work in an apartment? I've been trying to figure this out for a few weeks.
Michael Gonzalez stop moaning so loud...sand is pretty quiet.
build a bed of foam to drop the sandbag on maybe??? depends on the building. something like this might shake a building apart
Mark
What’s ur thoughts on strongman sandbag training?
Awesome. Monstrous. Badass. Real s%^t.
SANd is cheap. Hard work is cheap. But hard work is also priceless.
probable dumb question but is 1 rep 1 bag to shoulder or 1 to left and 1 to right?
Update! I am at 43% right now. Godspeed!
nice
Brutal @120
Inspiring series, this program ultra
simple and ultra smart. Numbers questions, first number is I’m 60...any quick notes on how I adjust this math? Next question: am I to understand that for 18 rounds in 3 mins the rest time is what is left after time needed for the rep? Rep seems to be about 4 sec, so rest is six...? and ought to adjust the other numbers accordingly...
you can lighten your percentage load to 15 to 20% if you want.
you rest is the left over time in the 10 sec so for now its 6 sec
Mark Wildman thanks brother.
So I hit the 100 reps and want to go up in weight. Do I start over at 3 min with the new weight? Or do I just keep jamming out the 100 reps with the new weigjt?
Depends on how big the jump in weight is
I use a phone app for the timer. There are a few to pick from. Mine lets me program intervals and runs a continuos timer for the e tire work out, so I know how much over all time has passed.
Which app ?
@@CarlosSantiago-td9eh Hybrid Stopwatch or Stopwatch Timer by Javier Salmona on Android. It's not perfect, sometimes skips seconds. I bought a cheap workout programmable stopwatch thing since I posted this comment over a year ago.
@@TheDimskiy Thank you!
It’s a game changer if you add a squat to each rep..
You mentioned was going to be part of a program for sale. Do you have programs for sale? Or is that a future project?
Future projects
How do you do the math for heavy, light days? Vary the weight so same total weight moved per session? Do you ever do calculations of work done by the movement or is that level of detail to nerdy to be useful?
Different total weight for heavy light. Heavy adds up to less total weight. Light adds up to more total weight.
You wouldn't recommend this exercise for someone who has never done swings? i can't get a KB right now, but i could make a sandbag and use it. Loved the exercise and the math!
start lighter. You could drop it to 15-20 % for a few workouts and build up your core First. Can you get your hands on a kb
Edit... dumbell
@@MarkWildman i'm saving for a kb, so i thought it would be better than buying a dumbell first. Thanks for the answer, i'll start lighter than 🇧🇷
This looks like a awesome workout. I'm sure this redefines high intensity. I'm 52 in good shape and strong but about 20% body fat and I've been told high intensity is the best way to burn fat at my age. How many days a week do you suggest and how quickly should I move up to the next stage? I was thinking 3 days a week and move up every time I complete a stage? Thanks for the advice 👍
2 days a week. Move up when you are sure it won’t kill you
@@MarkWildman LOL I will do it. I'm pretty healthy and strong I can do 50+ strict push-ups at once. But I have been neglecting legs and I think the sand bag will be perfect. Thanks 👍
@@brianlee6849 Ive done those 10 min every 6 seconds at 25% and it is some instense shit. Im 22 and near my peak physichal shape.
@@ElDuardo01 Good to know I will have a challenge I still pretty strong my son is 23 in the army and I can still beat him and his buddies in most things. Thanks 👍
@@brianlee6849 Then you must be in excelent shape! Im looking forward to be able to say that in my fifties. Cheers!
How many times a week should i be doing this? Im about to start a month long cycle of armor building with heavy weights. Is two times a week enough or aim for 3 times a week?
2 times
@@MarkWildman perfect thanks for your response. Cant wait to give it a try. How quickly should you attempt to move the time of the sets? Do one time for a week then the next week jump up one minute?
Can you use a 100lb slam ball for this methodology
Damn straight you can
I'm sorry and this might be a very stupid question.. but how are we progressing? So I start at 25% of bodyweight at 10 seconds per pickup? so at the end of 1 minute I've done on my left shoulder and 3 on my right shoulder? And at the end of 3 minutes I've done 9 on each shoulder? And that's IT for that day? Next day try 4 minutes? The next (training day I mean) do 5 and that way over a few weeks build up to 10 mins at 6 second intervals per pick up?
Add min = add volume
3 x 6 = 18
4x 6= 24
.......
9x6;= 54
10x6 = 60
@ 9 sec = 66
@8 sec = 75
@7 = 85
@6 = 100 reps In 10 min
Go up in weight repeat. Build to 50%
Go crazy... build to 100%
@@MarkWildman thank you Mark. So as I read it looks like if I'm do farm boy workouts per week, each workout goes up on minutes starting at 3 minutes. And in a 6 weeks I should be at 10 mins with 6 second sets.. And then add weight and reset to 3 mins. And do it all over again. Thank you. 🙏
I am working my second way through the workput 31%. After I do 60 rep every 10 sec. I have been doing 70 reps 9 sec, 80 reps 8 sec, 90 repa, 7 sec. The real difference is that at 9, 8, 7 sec reps the rounds are 10:30. Love doing this though. Thanks Mark.
@@MarkWildman I always have a mental block at setting timers for rep and load in these progressive programs. Makes me feel retarded. Thank you for the breakdowns. For some reason I need the break down on paper or to be told slowly with the assumption I’m an idiot…
I broke my sandbag from eleiko after 6 months running this programme. Any suggestions for a stronger one in Europe? Cheers
Cerberus? I have a Cerberus I got over there which has lasted. It’s a round one.
Wiil 100 reps in 10 minutes of these sandbag lifts help achieve the "Enter The Kettlebell" standard of 200 snatches in 10 minutes with a 24kg bell?
Kinda... not really. Snatches are all about the grip. This helps with workload. But the grip, pacing and shoulder position are very different
How long should you stay at each minute mark? 3 minutes first week, 4 mins next week etc.. etc..?
I’m doing each step only once. That should put each weight with 12 workouts. And 5 weights from 25% to 50% would be 60 workouts. At twice a week that’s 30 weeks. At 3 times a week that’s 20 weeks
@@MarkWildman thank you sir, love this. Been looking for sandbag shoulder routine of some sort, this fits the bill. Do you have a program or programs that uou offer digitally or book? Thanks again
Will you ever do programs that involve martial arts based workouts like bagwork or padwork?
Maybe down the road. It’s low on the priority list
@@MarkWildman A maybe is good enough for me. Thank you.
@@MarkWildman Some great arguments for why making our training fighting-centric should be top priority. It is truly the greatest function our fitness could serve--to protect ourselves and our loved ones.
Mark can you apply the nerd maths program to a slam ball ground to shoulder?
Yes. The slam ball just needs to be heavy
So you build up to 10 mins over time (days or weeks), yes?
Yes
I used to lift and throw a 60kg bag around before I had a gym membership. My back was bigger than it is now. I think I should go and get some sand...
The original pop, lock, and drop it
What's the best squat for a 60kg sandbag?
Hug squat
This is excellent...fits with Kenneth Jay’s Kettlebell Viking Snatch workout 15:15 x80.....(anyone actually got there yet?...nearly died by 40 sets...)
I did. I think it was about 10 years ago. I hated my 35# kb so much after that. I have it away. Never got to 36:36.
I did and I didn’t do it much after that. Save that type of training for when you actually have a mountain climb on the schedule, or an elk hunt
I forgot to add that on that workout you absolutely cannot jackrabbit at the start. If you do, you run out of gas halfway through. Let the natural rise and fall of the bell dictate-if you try to go hardstyle at first it will be difficult. I used 35# for 10 reps per 15 second on-block, total 800 reps. I heard from a coach of mine the recommended min. had been lowered to 5 reps per 15 second on-block. The VWC scheme is pretty good. I have used it for speed rope and swings, but not to 80 rounds anymore. Too many bad aches and pains at 65+.
stephen king 36:36.....I wonder how many people actually got to that...? 80 reps, 5x 15:15 with a 20kg or maybe a 24kg is about the max I think I’d ever need. Well I’m 58, KJ is like 35 so that’s something ....this Mark w/o with sand bag reminds me a bit of that but I think this is way more realistic.
Great plan...I'm glad I only weigh 165lbs.
In the uk you could always buy an army kit bag off ebay
I will just use the water softener salt bags.
basicKbProgram.createElement("additional-kb-exercises");
I got an unopened 40lb bag of kitty litter-- I think that's a starter weight😀
That will do it
Just a quick Nerd-Math comment inspired by my workout earlier: you talk about Farm Boy strength - what about Coal Miner strength? - somehow the old Tennessee Ernie Ford song "16 Tons" (czcams.com/video/BSvORvIjZiU/video.html) popped into my head - the quota for a coal miner was to load 16 tons of coal every shit from the mine face into the little rail cars - 32,000 pounds - that would be 640 reps using your 50# KB. Coal Minor Strong!!
im gonna make that a program goal
@@MarkWildman Let's ignore that the song says: "sixteen tons - what do you get - another day older and deeper in debt."
Do you have Farmboy Strength for women???
Please send me the link!!! Thank you so much!!!
Same basic program
I am exactly 100kg so it means i should start with a 25kg sandbag