thats something I’ve been thinkin myself.
what’s your sport?
I just have time for 2 day split thou.
I train NHB for 5-6 days per week.
I’ve tought to split it further as a Barbell day and a Sandbag day.
trying to mix the best “bang for the buck”
barbell exercises and some that I just want to do w/ sandbag.
first phase 2 months accumulation
overhead squats, power snatch’s & chins or pull ups
clean pull to ribcage height 3x4
(work to 6x6 in few months and take a 1RM test every fourth week before the work set)
squats 3x6 (progres gradually to 5x8)
this day is hard and fun. Do a “clean”, a press, a squat and a pull. rotate the lifts by feel.
General warm up: anything goes but this is a good time to do some extra sprawls or shadow boxing or both but you’ll get warm with push ups, bodyweight squats, sprawls, burbees etc.
the work, an example:
“body curls” (grap the bag while its on the floor and “reverse clean” it up)
“press from the floor” (this is a bench press lying on the floor using a sandbag as a resistance. try it with a "heavy weight and you’l see it’s a bitch. play around with different grip variations.
“rowing deads” Deadlift the bag and do a
bent over row. Try it and find your way, could be a romanian deadlift or a regular one. do it with some effor, dont stop between dead and the row, more like dead it to a bent over row… confusing?
“bearhug squats” hug the bag like you would lift a barrel and squat with it. youll notice you have to use a semi-wide stance.
the reps for you might vary. if you do a complex then it depends on the weight of the bag, for an example you might do 6 reps for body curl and 12 for the huggy squats, its ok for a complex. but as a general rule think of this as a dynamic repetition effort day… just dont over do it.
after two months
the intensification for a month or so only switch the clean high pull as a power shrug and the squat as a deadlift.
the reps start to revers as the weight goes up. notice that you DON’T have to 1RM at this poin. more like up the weight and lower the reps.
you could go for an almost 3rm, the next week work a 3x3 with the same weight.
next week shoot for a 3rep max and take the following week as a deload week.
there’s some ideas. if your wrist’s can take it do the clean or power clean for the high pull but my wrists are done for
after grappling and punching that I dont need any extra torque for them…
happy new year, every one.
p.s. got a bit carried away and a bit off topic… sorry.