Todays Workout - Double Trouble

20 Sandbag Back Squats
15 Push Ups

10 rounds as fast as possible.

Record your weight and time.

Train hard!

Book Review - Zen Mind, Strong Body By Al Kavadlo

I recently got an email from fellow coach, and good friend, Al Kavadlo about his new book 'Zen Mind, Strong Body'. Long term followers of the blog probably know some of Al's work, he's typically known for bodyweight callisthenics but this new book goes deeper than that. Rather than a focus on technical coaching and specific exercises it covers the mindset, preparation and daily practice needed to be successful over the long term.

I think that technical coaching and programming has it's place in health and fitness but the ultimate goal of any coach should be to encourage people to become empowered to develop their own approach. If you're looking for a new addition to your fitness library then I recommend picking up a copy. It's also currently on sale at just $7.99!

Click here to check it out on the Dragon Door site

Guest Article from Elite Training Programs

I know that we have a number of military personnel who regularly follow the blog here so I was really pleased to hear from Wes Kennedy from Elite Training Programs. If you are in the military or have an interest in preparing for military selection then I recommend checking them out.

As always, I'd also love to hear about some of the ways that you stay fit (besides sandbag training of course!). If you've got any ideas to share then please add them to the comments below. Here's the article:

What the SOF Operator Can Gain From Sandbag Training by Wes Kennedy

I always seek to give clients what they �need� rather than what they �want�. I seek to give them simple movements and progressions, before worrying about the flashy-new-super-cool fitness trend. I ask clients to master the basics, before asking for more.

One type of client that I work with a lot is the Special Operations Force (SOF) Operator. For many of them, sandbag training is a logical fit and here�s why:

Easy To Find Implement In Austere Environments

The most obvious reason that I like to use sandbags when training SOF Operators is that sometimes it�s all they have to work with! The types of environments these men find themselves in can provide little to nothing in the way of what you would find in your typical fitness center. What they can almost always count on, however, is having a sandbag or two in their gear and plenty of dirt under their feet. If they find some rope and a rigid length of wood, they can get pretty creative in the weight training implements they devise. Improvised bench press, squat rack, and �dumbbell� set-ups are not out of the question.

Odd Object Training For Real World Physical Fitness

Another reason that I love sandbag training for the SOF Operator is that it provides them with �real world� physical conditioning. While perfectly balanced dumbbells, barbells and other implements certainly have their place, once these men have a solid base of strength I like to challenge them with odd-object training. Objects that are not necessarily easy to grip, that are slightly offset in their weight balance, and that shift when moved: these have great carry over to the SOF Operator�s job. The SOF Operator needs to be able to run around with upwards of 80lbs of gear on his shoulders, a 10-15lbs weapon in his hands, and a 5-10lbs helmet on his head. He needs to be able to throw his buddy on his back and carry him, or drag him across the ground to safety with one arm. He needs to move heavy ammunition cans quickly throughout his fighting vehicle and, at times, needs to engage in unarmed combat and detainee handling. Most importantly, he may need to dig a hole in the ground and construct a sandbag defensive position! All of these tasks make odd objects, such as the sandbag, a perfect tool to use for the SOF Operator�s strength & conditioning training.

Added Variety to Keep Training Interesting Over Time

The SOF Operator can spend upwards of twenty years in this mentally and physically demanding line of work and is required to maintain a high level of physical fitness and readiness throughout. Keeping training interesting and exciting is very important. The sandbag provides yet another tool in the SOF Operator�s strength & conditioning arsenal that allows him to train with purpose and focus as well as variety and fun. Some other implements I enjoy for these individuals is the yoke, atlas stone, continental axle, farmer�s carry handles, tires, hammers, sleds, and strongman logs.

My Favorite Sandbag Movements For SOF Operators

I will always individualize my programming when working one-on-one with an individual but here are 3 of my favorite exercises to perform with a sandbag.

1. Sandbag Drag

In this exercise, the athlete ties a rope to the sandbag and fixes the other end around his shoulder, waist, or hands. If he doesn�t present with any obvious imbalances between his hamstrings, quads, and glutes then I like to have him do equal amounts of backwards and forwards movement. An event placed at the end of a weight training session might look like this:

3 Rounds Of:

50m Sandbag DragForwards @ 97% effort HEAVY

Walk 2:30min

50m Sandbag Drag Backwards @ 97% HEAVY

Walk 2:30min

2. Sandbag Walking Lunges - Underhand Carry 

Since most SOF Operators tend to lack upper body pulling over upper body pressing and since single leg work is so important for them due to the demands of their job I like to incorporate this version of the walking lunge into their training. By placing the load in the front of the body vs. on the back and by using an underhand carry grip, it forces the individual to forcefully engage his lats and back musculature to remain in an upright position. Incorporating it into the beginning of a strength session might look like this:

A: Sandbag WL - Underhand Carry @ 21X1 x 10-12steps/leg; rest 2min x 3-4 sets 

3. Ground Over Shoulder 

Similar to the clean, this movement starts by placing both hands underneath the long sides of the sandbag, finger tips touching. With a neutral back, the athlete stands up to full triple extension before bending the arms and throwing the sandbag over either his left or right shoulder. He can either throw it for distance and take a longer rest in between reps or perform it at higher intensity for multiple repetitions in a mixed modality workout such as in the example below. Before performing this movement, the athlete should ensure that he can perform the barbell clean effectively, and that he can perform the sandbag ground to shoulder effectively in single repetitions before incorporating it into an aerobic power workout such as this one:

10min AMRAP @ 90% effort

10 Sandbag Push Press 40lbs � Alternate Shoulders each rep

10 Ground Over Shoulder 80lbs � Alternate Shoulder each rep

Run 200m

And there you have it! Some quick and dirty insight into why, how, and when I like to use sandbag training with the SOF Operator. Use your best judgment or ask your coach when incorporating new movements and training methodologies into your program and always ask yourself �why�. If these movements are in line with your goals, and you have the training background to support it, then have at it!

My Discovery While Recovering From a Car Accident

Several months ago I was in a car accident. I've kept it quiet because the line of work I'm in requires a healthy and strong able body. It's time to come out and share that I was rear ended by an SUV while accelerating in my little sports car.  With over $11,000 worth of damage to my vehicle, my body was left full of injuries. Luckily, it's the first car accident I've experienced. I came home shaking explaining to everyone what happened.  Like the tough girl I think I am at times, I thought I was just fine. Other than being a bit shaky I felt fine at the time. Those who saw my car warned me that I may not feel the after effects right away.  I didn't want to believe it. I knew I was hit with enough force to cause my body harm. I reminded myself how strong I am, so chances are I won't feel it. 

The next morning after the car accident my entire body was very sore. I was more angry than focused on being in pain. I knew that I had no business lifting or performing any sort of training with my body, especially feeling completely out of whack.  From the base of my skull down to my lower back the pain throbbed. I knew it was time to go see a Chiropractor immediately.

I've never been a person who goes to a Chiropractor regularly since I never felt the need.  When it comes to strength training I've always played it very safe and kept it balanced. Pain wasn't something my body was use to.  After visiting Dr. Sage's office I was diagnosed with a strained neck, mid back and low back. Had subluxation in both my neck and back.  I thought I was totally fine at first from the accident, yet it truly left a number on me. In fact, my chiropractor told me no exercising for at least one month.  You should've seen the look on my face. Not only did I feel sorry for myself but I felt sorry for those who had to be around me for the next month.  

After a month of on going treatment I began to feel better, so I slowly began to move again. I proceeded with great caution. However, my body immediately told me it wasn't ready when I began to suffer from major occipital head pain. This pain was so disruptive that it would wake me up in my sleep. At one point I thought maybe I had some type of brain tumor it hurt so much! I had to lay off anything that engaged my neck.  There went another month of almost no training. I felt my body getting weaker and my energy levels dropping.  My students were so supportive during this time and racked all their own weights in addition grabbing all their own kettlebells. They knew I was in pain! 

It was challenging not to feel discouraged and frustrated. Just when I thought I was ready to hit the weights again my body would tell me "oh no you don't".   By the 3rd month of taking time off I started with light body weight exercises.  Unfortunately the pain I felt began to move around in my body. Next it moved to my left leg, which pulled on my lower back. Tons of pain in the sitting or laying down position. I was beginning to feel like I was 90 years old. I lost sleep over it, I was so uncomfortable.  With continuous Chiropractic adjustments, therapeutic massages, and giving in to just resting my body, I was healing. By the 4th month I could not go another day without doing some sort of hip hinge exercise. It was time to work around the pain and activate my hamstrings and glutes.  I began to play around. Kettlebell swings were out and so were squats! If I did something slightly off or cause too much activation on my quadricep, the pain in my quad and back would haunt me for days. If I stayed away in a perfect manner by only activating my glutes and hamstrings, with a very light weight, then I would feel fine. 

Luckily this injury led me to my new favorite exercise. Not only is it one of my favorite but also many of my students are loving it as well. I'm still not 100% healed, but I'm getting darn near close. I have lost a significant amount of strength and muscle. Luckily I had a very strong base of muscle prior to the accident so I still have some left. :)  In the mean time, for those who truly enjoy honing in on their glute muscles without needing a whole lot of balance or stabilization, I highly recommend this exercise. It's knee, hip and back friendly!  Let me know what you think. Wishing you all an injury free and healthy 2015!

Modified Single Leg Deadlift 

or 

Single Leg  Deadlift with a Kickstand

(not to be confused with a Kickstand Deadlift)