Todays Workout - 20 Minutes to Save the World...

Sorry it's been awhile since the last post - I've been working hard on a few new projects and putting the final touches on a new Sandbag Training book! If you have an interest in being lean and strong then you will love this new book, trust me. How do I know? Because I'm currently road-testing it on myself....

10 Sandbag Push Press, 

10 Burpees, 

10 Sandbag Back Squats, 

10 Chin Ups. 

As many rounds as possible in 20 minutes.

Record your score.

Train hard!

Guest Post from Gym-Talk.com - Unconventional Training Techniques of Old-time Strongmen

This months guest post comes from Henry Croft at www.gym-talk.com. I'm a huge fan of traditional training techniques that aren't necessarily mainstream, but still work. So, I was delighted when I got this in my inbox! Check it out:

Image: Wikipedia

The exploits of the old-time strongmen are legendary.

In fact, such was their strength that many of their recorded lifts, such as Arthur Saxon�s �two hands anyhow� of 448 pounds, still remain unbroken today. To achieve this Herculean strength, these men trained using a variety of different methods, many of which you would be hard pressed to find in the air-conditioned gymnasiums of today. Which is a shame, because a lot of these �lost� exercises are extremely effective ways of building strength and explosive power.

In this article I will outline a few of the training techniques which were employed by the old-time strongmen.

A word of caution: a lot of these lifts require specialist knowledge and experience, so to avoid injury ensure you receive proper instruction before attempting them.

Lifting in water

Russian weightlifting champion Vasily Alexeev, one of the strongest men of all time, used a variety of unconventional training techniques to give himself the edge over his competition. One such technique was to wade out into the Don River in Mother Russia and practice his cleans in waist-deep water!

Pros: resistance provided by the water helps develop explosive power.

Cons: chance of drowning, wrinkled skin, Hepatitis.

Barrel Lifting

Lifting kegs and barrels was an extremely popular training method with the old-time strongmen. Louis Cyr, for example, could lift a 450 pound barrel to his chest with just the one hand! To make these barrel lifts all the more difficult, the barrels would be partially filled with liquid in order to make them unbalanced. What�s more, strongmen such as Arthur Saxon would also drink most of the contents of the keg while training, thus adding an extra dimension of difficulty!

�Supporting� Lifts

Many of the greatest old-time strongmen, such as Cyr and Saxon, incorporated a lot of �supporting� exercises into their training regimes and public performances, which involved supporting a weight rather than actually lifting it. Such exercises comprised standing supports (such as holding a heavy barbell in the back squat position), overhead supports (holding a barbell aloft), and a leg press support (supporting a weight in the leg press position).

Louis Cyr, for example, could support more than 4,000 pounds on his back!

Horseshoes and Phonebooks

Two popular tests of strength back in the day were bending horseshoes and tearing up phonebooks. In addition to building character and mental toughness, both of these feats helped create incredible grip and wrist strength.

Plus, could you think of a better party trick?

Indian Clubs

These clubs were swung around thousands of years ago by Indian warriors and wrestlers to prepare for battle (hence the name). They were used primarily to build upper body strength in addition to stronger, more flexible joints. Indian clubs were popular in England in the 19th century, especially with military cadets, however their popularity waned in the twentieth century as organised sports became more popular.

Rope climbing

Rope climbing was a staple of the strongman training regime as it helped build upper body strength and a cast iron grip. In fact, in most early gymnasiums you would find huge thick ropes suspended from the ceiling. Old-time strongmen would climb and descended these ropes, which were often up to 30 feet long, several times a day.

Wrapping it up

So, there we have it, 6 unconventional training techniques of the old-time strongmen. Ultimately, there is a lot we can learn from these old-school training techniques which can be applied to strength training today.

If you have any thoughts on this article I�d love to hear from you � just leave me a comment below!

About the author

Henry is a fitness junkie with a passion for heavy squats, distance running and Martial Arts. You can find him blogging over at GymTalk.

The Way to Results Without Spending Your Life in a Gym... by Regina H.

What an honor to receive this testimonial/review. Thank you Regina Hurley for sharing this. I hope this inspires others to add this type of life changing training in to their lives. 

"It is possible for anyone � young, old, men, women, anywhere in the world, and cancer survivors and those affected by thyroid disease like me."  --- Regina H. Connecticut

The Way to Results Without Spending Your Life in a Gym.

I did what I was told for 21 days, cardio and weights in a circuit on machines. I did lose 5 lbs but I didn�t feel any stronger, or better. The trainer was quick to say � to make the cardio harder walk up hill and put the weights on the lightest possible and said � �you don�t want to get bulky.� then was somehow disappointed with me that I didn�t achieve in 21 days � lower fat percentage, inches off my waist and hips. The trainer repeated that I need to make the cardio harder, work longer, spend more than an hour in the gym. I didn�t have that kind of time and even if I did, physically I don�t have it in me to spend hours at a gym.  I began to feel discouraged.  

However, while sitting at my desk. I saw Lauren�s book Kettlebells for Women. 

I opened up Kettlebells for Women and reread the first line �Have you been discouraged from lifting weights or resistance training due to the fear of becoming big and bulky?�  It was like a light bulb had been turned on.  That was definitely what had just happened.  Right then and there, I decided to reread her book. I had read the book back in 2012 when it first came out. Yet the last 7 years I have battled serious health issues.  

In 2007, after a bout with pneumonia, I was diagnosed with hypothyroidism and was put on generic thyroid meds but I did not improve. From 2007 to 2013, I had gained 70 lbs about 12 lbs a year. In 2010 after a routine mammogram, I was diagnosed with breast cancer. It was caught early enough and I am cancer free. 

In 2013, I finally found the right doctor for my thyroid condition.  It was his diagnosis that I most likely had Hashimoto's disease, which went untreated from 2007, and so I progressed to hypothyroidism.  My endocrinologist explained that I have been in a constant state of stress for the last 7 years and I needed a break from workouts. In March 2014, I was finally cleared to start workouts again. 

I already know Lauren to be a bad ass when it came to Kettlebells.  She is not in any way bulky or big, and has maintained a level of strength that most men don�t even have, while raising her own children, and running her own business, kettlebell classes, working with her clients, making videos, DVDs etc.  I also know her to be one of the strongest, most affective, intelligent, efficient, caring, compassionate strength coach, kettlebell instructor and fitness professional. Lauren Brooks truly wants results for her clients and works tirelessly to see to it that it happens and this book clearly shows this. 

Her book reminded me to work smarter not harder that results were achievable without spending hours in the gym. Most importantly this book helped me realize that getting strong and lean isn�t some big secret or complicated workout program.  It is possible for anyone � young, old, men, women, anywhere in the world, and cancer survivors and those affected by thyroid disease like me.   Lauren has provided simple straightforward exercises that are very effective in an easy to follow format. Kettlebells for Women also gives valuable nutrition information. Kettlebells for Women provides detailed instructions and photos about various exercises and how they benefit you.  Lastly, the book provides you with workouts for any level of fitness to help you get started and achieve results. 

More importantly, she never asked me to write this review. I contacted her and told her this was the least I could do to show my gratitude. This book changed my life for the better as it brought me from feeling discouraged, tired, out of shape to empower me with optimism and what is possible when I commit to the work. I would recommend Lauren Brooks's Kettlebells for Women to anyone looking to get strong, lean, sculpted and sexy.  Lauren Brooks truly believes that anyone can get those results and now so do I.  

Featuring Todd... a Dad... Almost 40 yrs old!

Pic on the right is  Todd 3 months after starting unconventional training.

I'm very proud to feature one of my newer students, Todd Graham. Todd is almost 40 years old and is a hard working father. Like most stories of why someone put on extra weight, "life" got in the way. Todd was an incredible high school athlete and continued to keep his conventional training regimen even through his stressful demanding career. Todd, being a motivated person and sometimes an over achiever, continued to "workout" 3-4 times a week. His workouts consisted of conventional barbell training and lots of running.  However, the weight continued to creep on.  He did what he thought was the right thing to do regarding his pre/post workouts. He'd down MuscleMilks in a pinch and head to the gym.

When Todd began training with me at On The Edge Fitness, his glutes weren't firing properly and he could hardly swing a 25lb kettlebell.  It was not a surprise that with no glute activation that he suffered from chronic back pain and extremely tight hamstrings. His core was also dysfunctional which added to his continuous back pain.

Todd was very skeptical about interfering with his training regimen he had been doing at his local gym. His first words to me when he walked in to my outdoor gym were "I'm here to try you out." After attending a combination of private sessions, semi-privates and group classes with me, he dropped 20 pounds and he longer has back pain. Todd trains less now than he use to and no longer runs.

Let's find out how Todd did it. I asked him a few questions. 

Todd 3 months after training

Lauren:  I asked you to stop running due to your back pain. Do you miss it?
Todd: I now get to enjoy sprinting so that helps and back pain is completely gone. Between kettlebell swings and battling ropes it takes care of all I need.

L: What's your proudest moment since adding this type training to your lifestyle?
T: Achieving an 88lb Turkish Get Up and of course the body composition changes! :)

L: What changes other than the new training did you implement to achieve these incredible results?
T: Nutrition has been such a big part of it. With the nutrition advice you've given me it's made it an easy lifestyle change. I don't even feel like I'm on a diet. 

L: Now that we had to toss Muscle Milk in the trash, what kind of protein shakes do you consume?
T: I use two different protein shakes and my kids love them. I interchange the Grass Fed Whey Protein FIT 365 and the Organic Raw Pea Protein. 

L: Didn't you just learn a very hard sport that most soon to be 40 year olds would give up after one day? You must be a very determined guy.
T: Yes I learned how to snowboard.  Thanks to the training that got me ready for it and having a really good snowboard instructor was the ticket.  ;)
Lauren: What a lucky guy. To have both a great coach and a snowboard instructor. :) Would love to meet this person. Thanks for providing us with some photos. 

Todd snowboarding at Canyons Resort near Park City, Utah

Todd and his snowboard instructor

L: What would you say to other men in your position or dads about getting started with this  type of training and nutrition lifestyle?
T: "It's never too late. Get out there and do it. Make the first step. Results will be there. I'm hooked."

L: What about to those that don't live near On The Edge Fitness or anywhere local?

T: "My 65 year old mom that lives all the way in Texas is now hooked on all the DVD's and read your book cover to cover. She is feeling better than ever and looking great. I'd recommend everyone check out your DVD's and videos for guidance and get some distant coaching from, especially if there is no local certified instructors in their area. 

A few more words from Todd

"I workout less than I did before, my back pain is GONE, more flexible, mobility improved and I'm STRONGER!. Maintaining this lifestyle is easy with the amazing group and camaraderie that On The Edge Fitness provides. 

Thanks a bunch to Todd for sharing his story and being such an amazing role model for men. I look forward to seeing more strength gains and athletic endeavors to come. I'm glad he decided to "try me out" (his words). Who knows.... maybe he will even be in the next DVD!  ;)

Left Photo: Todd with his gorgeous sister, taken right before he began his unconventional training.
Right Photo: Todd several months in to his training/nutrition changes, with his snowboard instructor ;)



UPDATE ON TODD

Now 6 months after this BLOG post check out how far Todd has come.  He even made it to the new DVD!

Todays Workout - Your Call, Meatball

10 Sandbag Ground-to-Overhead (any technique allowed as long as bag touches the ground and goes overhead with straight legs and arms per rep),
10 Sandbag Walking Lunges (Front, Back, Zercher, Shoulder or Overhead sandbag hold)
200m Run.

Repeat 5 rounds as fast as possible.

Record your time.

Train hard!

Product review - Icelandic Glacial Water

The nice folks at Icelandic Glacial Water recently sent me a whole case of their product to try out. While I don't often review things on the blog here at Sandbag Fitness, I make an exception for products that I like and I'm happy to recommend to you guys.

Firstly, this is really nice water. I mean really nice. If you're used to drinking regular tap water (which is what I normally have) then you'll notice a difference straight away. This tastes very clean and pure.

After checking out their site in a little more detail I read a number of other cool things about this stuff, including:

• It comes from the 5000 year old �lfus Spring in Iceland.
• The area in which it comes from is protected and there are no buildings or farming within the 128,000 acre region. 
• The water is bottled in a clean room environment, so it isn't exposed to the air until you take the cap off. 
• It's a Carbon-Neutral product.

Besides, drinking water from Iceland makes me feel like a Viking...and that's no bad thing. 

If you see this in your local store then I can highly recommend trying it. You can find out more about the product by clicking here.

Todays Workout - No Easy Way Out

Complete 100 Sandbag Ground-to-Overheads.

Each time you drop the sandbag (you can rest while holding it) there's a 20 Press Up penalty.

Complete the workout as fast as you can and record your time.

Train hard!