Sandbag Ethos5
$59.00
• 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. Sandbag “Logos” and “Pathos” are the 2 other plans
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.
Description
This is an intense, 6 week, 5 days/week, 30x Session Training Plan, designed for fit athletes.
The plan deploys the sandbag as the primary piece of training equipment. Sandbag “Ethos” is the first in a series of three sandbag training plans. The other plans are Sandbag Logos, then Sandbag Pathos
FITNESS ATTRIBUTES AND WEEKLY SCHEDULE OVERVIEW
- Strength
- Work Capacity
- Endurance
- SEPA (Speed/Explosive Power/Agility)
- Chassis Integrity
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
COMMON QUESTIONS
How long will the Training Sessions take?
Training sessions are designed to take 60 minutes.
What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.
What Equipment is Required?
- 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
What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.
Where do I find unfamiliar exercises?
See our Exercise Library HERE.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
How do I access the plan? Pdf? Online?
Plan access is online, via username and password.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
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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