Sandbag Ethos
$49.00
• 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
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
This is Version 2 of the plan, Updated May 2025
Strength
Ethos deploys two types of strength methodology. First is contrast training, which combines a sandbag strength exercise with a bodyweight, explosive exercise which uses the same movements and muscle patterns.
Ethos also deploys density training, which puts the athlete on a short interval clock and demands he/she finish a certain amount of reps in a specific time period.
Work Capacity
Multi-modal events which generally combine a sandbag exercise with a run or loaded sandbag carry. 10-20 minutes long.
Endurance
3-Mile Run Assessment and follow-on, 1-mile threshold intervals. You’ll assess three times this cycle- beginning, middle, end. Also – a 3-5 mile trail run on Thursdays.
Chassis Integrity
10-20 minute grinds of circuits with 2-3 sandbag and bodyweight core exercises.
SEPA
Agility and speed drills some of which combine sandbag and explosive movements or sprints.
Weekly Schedule
- 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)
- 30-Foot Rope of some type for Pulling Sandbags
- Foam Roller
- Open space for agility drills and shuttle sprints
- Watch with repeating, countdown interval timer
Release Push Ups, Plank
COMMON QUESTIONS
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.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
More Questions?
Email: coach@mtntactical.com
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
Good Luck!
Rob Shaul
Mountain Tactical Institute
Jackson, WY
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
SESSION 1
OBJ: Strength/Endurance
Warm Up
3 Rounds
-
8x Sandbag Back Squats - 40/60#
-
8x Push Ups
-
8x Sit Ups
-
Instep Stretch
-
Lat + Pec Stretch
Training
5 Rounds
-
4x Sandbag Craig Special – increase load each round until 4x is hard, but doable, then immediately …
-
2x Explosive Squat Jumps
-
Hip Flexor Stretch
4 Rounds
-
4x Single Leg Hinge Lift With 2 Kettlebells Or Dumbbells – Increase load each round until 4x is hard, but doable
-
10/15x Hand Release Push Ups
-
Pigeon Stretch
Run Assessment
-
Run 3 Miles for Time
RECORD FINISH TIME
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
3 Rounds … from Prone:
-
5m Sprint
-
Walk back to Start
-
10m Sprint
-
Walk back to Start
-
15m Sprint
-
Walk back to Start
3 Rounds
-
TAC SEPA Tactical Pro Agility Drill
-
Rest 45 Seconds between efforts
-
15 Minute Grind
-
6x Sandbag Get Up – 40/60#. Alternate shoulders each round
-
3x Kneeling Sandbag Half Moon – 20/40#
-
6x EO’s
2 Rounds
-
Hip Flexor Stretch
-
None
SESSION 3
OBJ: Strength, Work Capacity
Warm Up
3 Rounds
-
Sandbag Complex – Start with a 20/40# sandbag and increase load as you warm up
-
10x Situps
-
Instep Stretch
-
Lat + Pec Stretch
Training
10 Rounds, Every 60 Seconds …
-
5x Sandbag Power Clean + Push Press – 40/60#
40/60# is prescribed, but if at round 3 or 4 you’re finishing the work under 35 seconds, increase to a 60/80#
5 Rounds for Time
-
6x Sandbag Getup – 40/60# – Alternate Shoulder each round
-
Run 200m with Sandbag
-
6x Sit Ups
Foam roll legs, low back
SESSION 4
OBJ: Endurance, Chassis Integrity
Warm Up
-
Trail Run
-
Trail Run 3 Miles, Moderate Pace
-
“Moderate” = comfortable but not easy
Training
4 Rounds
-
10x Sandbag Good Mornings – 40/60#
-
10x Sandbag Weighted Sit Up – 40/60#
-
20/20 Standing Founder
2 Rounds
-
Lat + Pec Stretch
-
Foam Roll Low Back
SESSION 5
OBJ: Speed/Agility, Work Capacity
Warm Up
3 Rounds
-
10x Squats
-
5x Squat Jumps
-
4x Prone to 40ft Sprint
-
Instep Stretch
-
5x Shoulder Dislocates
Training
3 Rounds … from Prone:
-
50m Down/Back Shuttle
-
Rest 45 Seconds
3 Rounds
-
TAC SEPA 4 Corner Plus Drill
-
Rest 45 Seconds
-
10 Minute AMRAP
-
3x Sandbag Clean + Press – 40/60#
-
75m Shuttle – Down 25m, Back 25m, Down 25m
-
Walk Back to Start
2 Rounds
-
Hip Flexor Stretch
-
Foam Roll Quads, Low Back
Our Stuff Works. Guaranteed.
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