Tuesday, December 29, 2009
Monday, December 28, 2009
Saturday, December 26, 2009
Innovation is often a result of addressing a specific need. That is how I view everything we do at Sandbag Fitness Systems. From the creation of our Ultimate Sandbag to our newest creations, everything is done to make what I want as a coach possible.
Friday, December 25, 2009
Sunday, December 20, 2009
Friday, December 11, 2009
Ask ten coaches about training like an athlete and you are likely to get ten different responses. One thing that all the great strength coaches can agree on is that training like an athlete is the manner in which most should train. I know, you don’t compete at anything, but too often when people say they want to “be in shape”, “move better”, or have “better strength and endurance” they truly are telling me they want to be an athlete in life.
The beauty of the Ultimate Sandbag program is that it addresses all the needs of the athlete in way that no other training program can. The unique nature of sandbag training provides an element of that can’t be replicated. That is why we have been a part of elite MMA programs, NFL, Pro Sand Volleyball, top military, and many more programs.
To help show people how different the Ultimate Sandbag truly is I have posted below the Top 8 MMA sandbag movements. The drills shown aren’t only beneficial for MMA athletes, but anyone interested in maximizing their athleticism.
Sunday, December 6, 2009
Thursday, December 3, 2009
Monday, November 30, 2009
At first I actually disagreed with Alwyn's statement. There is so much you can do depending upon the implement you are using. It is hard to perform functional based training if all you have is machines. Yet, I then thought about it more and thought about the rise of kettlebells. The more they grow in the maintstream the more poor use and implementation I see. That is when I began to see Alwyn's point. It still all comes down to coaching.
Sunday, November 29, 2009
Friday, November 27, 2009
Sunday, November 22, 2009
The ideas and concepts though that are used in these workouts can be used by anyone. Some of the keys is to "fill in the holes" where most training fails. That is why the TRX and Ultimate Sandbag are so important as they allow us to train ranges of motions and patterns that are impossible with most common implements. Using our "Tough Enough" or this weeks' "Armory" workout can really not only enhance your fitness, but resilency to injury as well.
Check out our Military Sale Special
Friday, November 20, 2009
Wednesday, November 18, 2009
Friday, November 13, 2009
Wednesday, November 4, 2009
Today we have the following:
Renegade Rows with One Leg Suspended: Adding one leg suspended causes the trunk muscles have to brace harder and uses the ab muscles even more. A nice progression on the classic renegade row, plus shows which side can stabilize. The use of the Ultimate Sandbag makes it more challenging to row without simply increasing the weight of the sandbags!
Alternating Kettlebell Snatch, Squat, Swing: A great hybrid with the kettlebell that gets you flowing fast and hits just about every muscle in the body! The alternating makes it a little harder to completely groove the lift so you have to work just that much harder!
TRX One Leg Burpees: Ok, a burpee is bad enough, however, being suspended and in sand makes it that much worse! If you don't have the sand available one leg being suspended is good enough. This adds more flexibility training, lateral instability, and exposes any weaknesses to your cardio, mobility, or lower body strength.
TRX V-Flye and Biceps Curls: Hey, isolating muscles isn't a bad thing, it is only bad if it makes the bulk of your training program. Adding in some isolation movements can enhance the body's stablizers and "fill in the holes". Many great lifters have used this technique to bring up weaknesses and prevent injuries. Heck, who doesn't like good arms;)
Sandbag Hand to Hand High Pulls: No, these aren't your classic high pulls, you will want to deliberately throw them at angles to greatly challenge the core, hips, and grip! The sandbags are hard to grab and ripping them up is practical for just about anyone who wants great strength. Changing up the angles makes it impossible to groove this lift!
Sandbag Ski Jumps: No joke on this one, especially in sand!! However, if you are just using the floor it is still a powerful drill. Jumping laterally often throws people for a loop, however, adding in a rotational pull of the sandbag makes it one of the best exercises for building lateral stability of the body. Not to mention, doesn't take long to smoke the legs.
Just as with all our Inferno programs, it isn't about just making you tired. It is about making your body strong, mobile, and athletic. Take our challenge of performing these programs yourself and email me at firstname.lastname@example.org!
Sunday, November 1, 2009
Saturday, October 31, 2009
As much as I give the term “core training” a hard time, it actually is important. It is not the concept that I have a hard time with, it is the crazy marketing and hype. Having a strong core means more than abs, so having a strong low back and glutes are just as important. How you train these areas is more important than debating concepts.
My colleague Cem Eren helped me take some video of incredible core exercises with our Ultimate Sandbag that accomplish all the goals of functional core training. See if you can keep up with this workout as it leaves no muscle unturned! Don't worry even if you aren't a fighter you can still turn your core into the piece of steel that fighters are known for!
Friday, October 30, 2009
Last night I got to spend an hour and a half talking training with Senior RKC, Geoff Neupert! We really laid out some of the most powerful training information, especially using kettlebells and sandbags. Just in case you missed the call last night you can hear it for FREE!!
Geoff Neupert with Josh Henkin on mixing Kettlebells and
Sandbags - quite possibly the *perfect*
combination - don't worry - a replay is available.
All you have to do is click below.
Josh, an incredibly knowledgeable coach, gave
some great insights like -
- dispelling the myth of "roundbacked" lifting
- how to satisfy your need for variety and still
make excellent progress
- how to increase your hip mobility with sandbags
and improve your kettlebell results
- and of course, much more...
Catch it all here:
Keep Training Smart!
Thursday, October 29, 2009
Tuesday, October 27, 2009
Sunday, October 25, 2009
Friday, October 23, 2009
Thursday, October 22, 2009
The same applies with my Sandbag Fitness Systems program. I can direct and give ideas to people, but ultimately they have to apply the principles to get the reward. People often ask about motivation? I feel if you have accountability you have some level of motivation that should be growing inside. However, a great coach can bring out the best in you even if you are on the right track.
That is the route I took myself when I worked with Cem Eren yesterday. Cem is a coach with amazing enthusiasm and passion and that only makes you want to train harder. Add in his innovations and you have someone that any coach or individual is excited to train with. Cem showed me some of his contagious training ideas and emotion with his Warrior Den workout. Check out this workout, the great thing is that it is based around mixed martial arts, but anyone who performs it would only see a rise in athleticism, fat loss, and awesome strength gains. But who really wants that? See if you can keep up with Cem!!!
Monday, October 19, 2009
1. All power that a slam would develop is created in the extension (where the body goes back) not in the follow through of the body. If the lifter can extend properly they can develop a ton of power. If the lifter doesn't get the extension of the body the slam is almost rendered powerless.
See how these fighters perform power throws:
While a slam may sound loud without the extension of the torso, the only ones that hurt are those that get back into proper extension prior to the movement.
Soccer players do this every time they perform an overhead throw as well, yet, this is a motion we rarely train! That is why one of my favorite drills to show in our workshops is the back/body throw. When done properly it trains this motion and builds unreal strength in the trunk and hips.
2. There is a limit for every piece of training equipment. Most people would never think of slamming a kettlebell, barbell, dumbbell or other strength tools. A sandbag too has limits, even though the Ultimate Sandbag is made of top of the line materials it isn't invincible. The bigger the sandbag the more compressive forces that go through the bag and those forces could be HUGE!!!!
If you want to train the strength to perform impressive body throws or tosses try the Back/Body Throw and my other favorite drill below!
Sunday, October 18, 2009
Most of these companies are straight up trying to take our design and resell it. Of course, if you aren't actually a sandbag user you don't pay attention to the details. Everything is important in the creation of the Ultimate Sandbag. There is a specific reason our sandbags are the size they are, remember in sandbag training you have to concern yourself with not only weight, but the dimension of the sandbags as well. People think our power sandbags are only for light sandbag training, the truth is everyone that attends our workshops finds the power sandbags phenomenal for rotational power development. You can see some of these examples below.
The construction of a great sandbag has to be right too! These other companies are selling cheap sandbags that the threading starts to fall apart and the material is thin and weak. Sandbags are different from any other training tool, most strength training implements are made out of metal. Pretty much metal is metal and as long as you can get the right price that is all that matters. However, with sandbags you have to concern yourself with getting strong enough fabric, the right threading, and the right type of stitching. Listen from a man that knows!
"As a Sports Performance Coach and US ARMY Veteran I am very particular when I make an investment in my fitness and training equipment. One thing that I can say is first and foremost is that nothing comes close to the Ultimate Sandbag and YES that even means the military issue duffel bags. The stitching on the bags far exceeds military standards and there was a lot of thought and planning in the design, function, and durability of this bag."-Nii Wilson
Nothing is perfect, but you don't get much better than this! Being cheap doesn't pay as a well used sandbag will fall apart in days if you don't make them right. Don't worry though it is obvious who makes sandbags and who actually uses sandbags!!!
Then there are "sandbag like" products. I actually thought when a customer sent me a link that it was a joke product he was making a spoof, I was wrong!! This thing is being promoted as the Ultimate Sandbag (ok, we won't talk about the trademark violations), what a joke! Imagine that someone made a barbell that you could throw and slam, but you couldn't squat, deadlift, press, or row. That is exactly what this thing is, a somewhat glorified medicine ball. Hey just because you fill something with sand, doesn't make it good for sandbag training. You can't shoulder, clean and press, zercher squat, or perform hundreds of the sandbag drills that you should and when you only go to 50 pounds is it still strength training? Don't even get me started with the price!!!! To me, it is comparing apples and oranges.
Why do I bring this all up? Yes, I can admit, I am human and it ticks me off to see rip offs (don't worry we are taking care of it;), and I hate it when companies make products just to market and not to help people. Don't worry though, we are hard at work making exciting new DVDs and products that actually do something!! In the mean time see what our sandbags can do!!!
Thursday, October 15, 2009
BTW, don't miss out on our great sale during breast cancer awareness month at: Pink Sandbag with FREE Gymboss
Wednesday, October 14, 2009
Sunday, October 11, 2009
I’ll admit it, my last video was less than stellar. I guess sitting in a car for five hours and rushing to shoot one of my favorite complexes wasn’t the best ideas. Yet, I love how much feedback one can get from these advanced movements. I could tell you my hips were tight and some serious work needed to be done on my hips.
After a week to get back into the flow of things I wanted to share some new drills that I have been working on that do more to get your inner athlete in top shape. What is the “inner athlete”? Whether you want to compete as a weekend warrior, play with your kids without being in pain, or being able to do things that make you feel your best without being wiped, everyone is an athlete.
The unfortunate part is so many people still get in a rut, it doesn’t matter whether they are using kettelbells, bodyweight movements, or a combination of a whole bunch of great tools. That is why sandbags have become so important to me, because the versatility is virtually endless.
In this weeks video I have four drills that are powerful whether you are a weekend warrior or an elite athlete, movement is king and these drills can do wonders for your movements.
This looks very similar to a single arm shouldering movement, however, it is all predicated off of the rotation of the hip. That rotation causes enough power that the sandbag should almost “float” up to the shoulder. An amazing drill for hip, trunk, and arm power. Believe it or not this is a killer upper body drill as well even though you don’t lift with the arms.
Lateral Step Around the Worlds
Around the Worlds are one of my favorite drills as it builds great power through the hips and trunk while providing mobility to the spine and shoulder girdle. Some people have seen these similar drills with other objects, however, the Ultimate Sandbag is unique because their dimensions work better in more complex versions. To add sophistication to the Around the World drill changing the stance can make the body view this as a whole new drill for stability and strength.
I believe bent-over rows get a bad name because they are hard! That isometric strength used by the low back is so important in overall back health. Add in a unique gripping option in placing the arms in a “scoop” position really toasts the upper arms and back in a unique way.
Squat Thrusts to Split Chops
Squat thrusts are nothing new, but people cheat them all the time. Taking the time to perform them right makes them not only a great conditioning drill, but powerful for hip flexibility and power. The split chop is another example how the Ultimate Sandbag just puts other sand tools to shame. Our overhead chops sure got a lot of popularity, but again, we need to think outside the box. Making this a split chop make sure that we can build some single leg power and amazing athleticism for anyone!
Try these drills in a circuit manner, either set some reps or simply use the Gymboss to count off intervals. You will find that you hit muscles you didn’t have and doing any extra “cardio” is not necessary. Best of all you will feel like you are regaining your right to being an athlete and enjoying the most important things in your life!
Friday, October 9, 2009
The truth is when I began my sandbag training program almost five years ago, no, I liked sandbags, but thought they were a nice simple tool. However, in the last five years, teaching, working, and developing the Ultimate Sandbag I have new perspective. I have found the Ultimate Sandbag has made sandbag training definitely a primary method of training.
Recently I found this to be very true as I became motivated to try to hit a maximal barbell squat attempt. Truly not a very well planned attempt, I felt motivated after a good workout using the Ultimate Sandbag and some TRX drills. To be honest, I hadn't used barbells for some time, probably about four months. Why? A few reasons to tell the truth....
1. My schedule has been very hectic, traveling, running the facility, shooting a lot of new sandbag projects! Busy has been an understatement!
2. No one has ever really devoted serious time to sandbag training and tested the results on barbell training. The history of sandbags has really been on wrestlers who traditionally do not use barbells. So this is hopefully the first of many stories of people getting great results in their maximal strength using sandbags.
3. I had spent so many years training heavy I wanted to see if using other patterns of motion could hit weak spots that would make me stronger without loading my back so much.
So, the result? I hit a personal best and with no weight belt! The explanation? I can only hypothesize, but these types of results can only be an indication that there are some major differences with sandbag training.
One of the biggest differences was the stability of my trunk, with all the talk of "core training" I found my ability to stay upright and stabilize was so much improved on the back squat. I also believe the different ranges of motion allowed for me to hit some of the weak points that are hard to hit with barbells, dumbbells, or even kettlebells.
So, what would I recommend others do? Yes, definitely start with the foundational drills: shouldering, squatting, pressing, carrying, and lunging. However, once you are strong in these drills you can attempt complexes like the "Demon". What is the Demon? It was a complex I designed to hit on a lot of the weak points of most lifters and athletes. Very few people ever train the heavy rotation pull in the Demon or the unstable pressing position of being in a lunge. This is not simply a complex to get in great shape, but to get scary strong too! The Demon is just another reason why sandbag training is breaking new innovations in strength training. Try it out!
Wednesday, October 7, 2009
Monday, October 5, 2009
Monday, September 28, 2009
Tuesday, September 22, 2009
Monday, September 21, 2009
For the past four years I have been trying my very best to teach people the benefits of sandbag training. No, not just they are hard, but the science that really does exist behind this form of training.
Every time I run a workshop or certification the light bulb goes off! It is as though once people see and feel the power of the type of training we are talking about, sandbags quickly become a staple of their training programs.
Here is what one attendee thought of my recent L.I.F.T. certification:
"The L.I.F.T. seminar is easily the best I've attended. I'm an aspiring personal trainer, with some experiance from lots of different things, Kettlebells, sledgehammers, bodyweight and so on. I'm a huge fan of functional training, and that's what I like about Josh's methods. It's not overly complicated, it is highly effective and usefull, and it is actually fun. Also I like the emphasize on the corrective and rehabilitating aspect. Even though that is not the main purpose of the training, it is a very nice b-effect. I have several bio-mechanical issues I've been struggling with for years, and several of them improved heavily during the seminar, leaving me better not worse after workout. There's no doubt in my mind that couch Henkin is on to something really great here. And yes, you can build some serious strength with this;) This is going to be a major staple in my regime, both for myself and clients." Henrik Eberhardt, Norway.
I am happy to announce that we have a one day workshop in Irvine, California coming up October 17th for a crazy low price.