Sandbag Ethos

$29.00

• 6 week, 5 day/week, 30 training session plan
• Trains Strength, Speed/Explosive Power/Agility, Endurance, Work Capacity and Chassis Integrity
• Deploys sandbags as the primary training tool
• First in a series of 3 sandbag training plans. Coming plans will be Sandbag “Logos” and “Pathos”
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Description

Sandbag Ethos Overview

Intense, 6 week, 5 day/week, 30x Session Training Plan which deploys sandbags as the primary piece of training equipment. This is an intense training plan, designed for fit athletes.

Sandbag “Ethos” is the first in a series of three sandbag training plans. Coming next will be Sandbag Logos, then Sandbag Pathos.

Sandbag Ethos deploys our most recent evolution of Fluid Periodization. Ethos is a balanced plan which trains the following fitness attributes equally:
  • Strength
  • Work Capacity
  • Endurance
  • SEPA (Speed/Explosive Power/Agility)
  • Chassis Integrity
Here is a typical training week:
  • Monday: Strength, Endurance (Intervals @ threshold pace)
  • Tuesday: SEPA, Chassis Integrity (Rotation, Total, Anti-Rotation)
  • Wednesday: Strength, Work Capacity
  • Thursday: Endurance (Long @moderate pace), Chassis Integrity (Low Back)
  • Friday: SEPA, Work Capacity

Required Equipment

  • 3x Sandbags (40/60/80# – Men; 20/40/60# – Women)
  • Foam Roller
  • Open space for agility drills and shuttle sprints
  • Watch with repeating, countdown interval timer
  • 30-Foot rope for pulling
Questions?

Required Equipment

Required Equipment

  • 3x Sandbags (40/60/80# - Men; 20/40/60# - Women)

  • Foam Roller

  • Open space for agility drills and shuttle sprints

  • Watch with repeating, countdown interval timer

  • 30-Foot rope for pulling


Sample Training

 

MONDAY
SESSION 1
Obj: Strength/Endurance
Warm Up:


3 Rounds




  • 8x Sandbag Back Squats @ 40/60#

  • 8x Push Ups

  • 8x Sit Ups

  • Instep Stretch


Training:


(1) 6 Rounds




  • 4x Sandbag Craig Special - increase load each round until 4x is hard, but doable, then immediately ….

  • 2x Explosive Squat Jumps

  • Hip Flexor Stretch


(2) 6 Rounds




  • 5x Sandbag Walking Lunge - increase load each round until 5x is hard, but doable

  • 10/15x Hand Release Push Ups

  • Pigeon Stretch


(3) Run 3 Miles for Time


RECORD FINISH TIME


*****************


TUESDAY
SESSION 2
Obj: Speed/Agility, Chassis Integrity


Warm Up:


3 Rounds




  • 10x Squats

  • 5x Squat Jumps

  • 10x Push Ups

  • 4x 40-foot Shuttle

  • Instep Stretch


Training:


(1) 6 Rounds …. from Prone:




  • 5m Sprint

  • Walk back to Start

  • 10m Sprint

  • Walk back to Start

  • 15m Sprint

  • Walk back to Start


(2) 6 Rounds




  • TAC SEPA Tactical Pro Agility Drill

  • Rest 45-60 Seconds


(3) 15 Minute Grind




  • 6x Sandbag Get Up @ 40/60#

  • 3x Kneeling Sandbag Half Moon @ 20/40#

  • 6x EO’s


(4) 3 Rounds

  • Hip Flexor Stretch

  • Instep Stretch

  • Pigeon Stretch

  • Foam Roll Quads/Low Back


**************


WEDNESDAY
SESSION 3
Obj: Strength, Work Capacity
Warm Up:


3 Rounds using 20/40# Sandbag …




  • 3x Sandbag Clean

  • 3x Sandbag Hang Squat Clean

  • 3x Sandbag Push Press

  • 3x Sandbag Back Squat

  • 12x Situps

  • Instep Stretch

  • Lat + Pec Stretch


Training:

(1) 10 Rounds, Every 60 Seconds …




  • 5x Sandbag Power Clean + Push Press @ 60/80#


(2) 10 Rounds for Time




  • 6x Sandbag Getup @ 40/60#

  • Run 200m with Sandbag

  • 6x Sit Ups


RECORD FINISH TIME


(3) 2 Rounds




  • 15 Second Jane Fonda

  • Foam Roll Quads/Low Back


*****************


THURSDAY
SESSION 4
Obj: Endurance, Chassis Integrity


Training:


(1) 5 Mile Trail Run using SESSION 1 3-Mile Run assessment time and “Moderate per mile Pace for Longer Runs” from the Run Interval Calculator


[RunIntervalCalculator]


(2) 7 Rounds




  • 20 Sec Sandbag Hinge @ 40/60#

  • 10 Sec Rest/Rotate

  • 10/10 Standing Founder

  • 10 Sec Rest/Rotate

  • 20 Sec Sandbag Good Morning @ 40/60#

  • 10 Sec Rest/Rotate


(3) 2 Rounds




  • 35x Shoulder Hand Job

  • Foam Roll Quads/Low Back


***************


FRIDAY
SESSION 5
Obj: Speed/Agility, Work Capacity


Warm Up:


3 Rounds




  • 10x Squats

  • 5x Squat Jumps

  • 10x Push Ups

  • 4x 40-foot Shuttle

  • Instep Stretch


Training:


(1) 6 Rounds …. from Prone:




  • 50m Down/Back Shuttle

  • Rest 45 Seconds


(2) 6 Rounds




  • TAC SEPA 4 Corner Plus Drill

  • Rest 45 Seconds


(3) 10 Minutes ….




  • 3x Sandbag Hang Squat Clean @ 40/60#

  • 75m Shuttle

  • Walk back to start


(3) 3 Rounds




  • Hip Flexor Stretch

  • Instep Stretch

  • Pigeon Stretch

  • Foam Roll Quads/Low Back

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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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