While our filler bags were very effective, I knew they could be better. Want to see what we have done check out the video below:
These new bags will be shipped out starting Monday with all our packages!!!
Showing posts with label 300 workout. Show all posts
Showing posts with label 300 workout. Show all posts
Thursday, July 23, 2009
The Best Just Got Better
People generally don't understand that I take Sandbag Fitness Systems VERY seriously. It isn't a "side project" or something that I do recreationally. That is why I am constantly striving to make my program and The Ultimate Sandbag the best training tool available. I believe that goal was accomplished with our innovation of our filler bags. A great concept that other companies have tried to copy, but have made poor copies.
Monday, June 8, 2009
Fitting Everything In
Options, there almost seems like there are just too many of them. Trying to fit in strength, power, speed, stability, corrective, and endurance work altogether seems virtually impossible. This is especially true when you are not a professional athlete and get paid to train. I'll be honest, with things getting busier and busier for me there seems to be only so much in the tank.
It isn't a desire, but like many people, we only have so much in the tank for our energy and making sure we are balanced individuals and achieve all our goals isn't so easy. Yet, that isn't an excuse, it simply means we need to find better and more efficient ways to train. It isn't about doing all strength, or all conditioning. Having balance in training is just as important as life.
So, how can you do it? I think Synergy is a great example how! We can simply focus on three training implements, tools you can have in a gym, outside, or at home. Simplicity doesn't mean an inability to get great results. In fact, I have found using the special Synergy Complexes you can feel and perform better. How do I know? I have used these very complexes to maintain my maximal strength and conditioning during these busy times. See what they can do for you!
It isn't a desire, but like many people, we only have so much in the tank for our energy and making sure we are balanced individuals and achieve all our goals isn't so easy. Yet, that isn't an excuse, it simply means we need to find better and more efficient ways to train. It isn't about doing all strength, or all conditioning. Having balance in training is just as important as life.
So, how can you do it? I think Synergy is a great example how! We can simply focus on three training implements, tools you can have in a gym, outside, or at home. Simplicity doesn't mean an inability to get great results. In fact, I have found using the special Synergy Complexes you can feel and perform better. How do I know? I have used these very complexes to maintain my maximal strength and conditioning during these busy times. See what they can do for you!
Wednesday, February 25, 2009
Why Technique is King!
I'll be honest guys, I'm still down with the flu bug, but that doesn't mean I can't talk some good training! I really wanted to address a concept that sounds disturbingly simple, technique. I wanted to build off what I was discussing in my previous post without sounding redundant. I do think some people become paralyzed by this concept, but I think others don't give it enough attention.
If I were to follow the current trend in the industry I would post up some random coach's training video and rip it apart. Basically explaining why this specific coach doesn't know what he is doing, you know what though? I am going to do just that, however, I am going to do it to one of my own videos!
Seems pretty stupid, I know, but I hope you will follow me on my points of technique and that even technique and teaching has progressions that are important. If I asked 100 coaches and trainers if technique was important I bet you 100 would say, "duh! of course!" Then why is it that we all let certain things go and forgo technique at times?
Part of it is that we have the other extreme, those that will find some flaw no matter how much practice is spent with one's technique. This could definitely be paralyzing and discouraging. Treading that fine line is one of the greatest challenges in coaching.
When exercises become more complex, it becomes a huge challenge to show proficiency on every repetition. In addition, when a load gets heavy, the same can be said. I truly believe one of the main reasons that some people don't get a benefit from certain exercises is that they don't give enough attention to details. Others fail because they try to become perfect with a drill and never load. Ugh, it is tough!
So, what does one do? I have found you have to consider one very important thing before you proceed...are you performing this is lift in a competitive nature (i.e. powerlifting, strongman, GS, weightlifting, etc.)? If you are then everything really changes. You have to become dogmatic, you have to learn how to become extremely dedicated and patient because you are basically learning a sporting skill. If your goal is to increase your fitness or athletics by the drill then I have a slightly different philosophy.
1. What are the keys in performing the lift safely? Getting injured by performing a lift is always breaking a top rule. Once injury occurs then all performance and motivation is greatly hindered.
2. Don't overcoach at first, identify the three top cues for getting the most out of the lift. I once heard a trainer bark 15 commands at a client at once, man did that client have a confused look on their face! You can always add details, but there usually are some "big bang" keys that are the best to start with.
3. Have a progression of learning cues in mind. What is most important, then next, then next, then next? As a person experiences success the willingness to learn and be open to teaching increases, athletes are no exception.
So, after this simple ideas let's break down one of my own videos.
Let's take the shoulder clean first. Megan does a great job of keeping the load underneath her and not shortening the movement by extending her hip through the explosive part of the movement. My only cue would for her to be more stable at the bottom of receiving the load. A few times her tails tucks under and under a greater load would be not a good idea. Was it safe? Yes! Was it well done? Yes! Could it be slightly improved? Yep.
The hand walking drill is slightly different. Megan starts in a good position, but as she starts to fatigue her body starts to move into more flexion. Her butt starts to rise and her upper back starts to round more. In addition, I would have her tense her glutes and press inter her feet more to avoid excessive sway. Now, most would say she looks pretty good, and she does. However, to move onto more advanced progressions she would have to demonstrate better control. We may even move a step back to give her more stability. Remember too many people are overanxious to do more challenging drills before they are ready.
The leg curls look pretty darn good. However, I would like to see her perform them with her toes pointed towards her, I am not convinced she is using mostly glutes and hamstrings.
The around the world drill is often overlooked in our system. I see very few people actually implementing this drill. It is one of the more athletic drills and as Megan's performance demonstrates, isn't easy at all. Megan performs one of the biggest faults of the movement by slightly ducking out of the way when the bag is behind her. At this point you would ideally want to see the lifter squeeze the glutes and extend the torso so the bag as a lot of clearance, not flex forward. The time she stumbles also tells me she isn't rooting into the ground to establish a great base.
Is this to say Megan is doing anything unsafe? Nope, in fact, she does a great job, however, her performance would increase by starting to implement some of these tips. Would I stop her from training? Nope, I would have to coach better and maybe implement other drills to make sure she is in a position to perform these drills as best as possible. Megan is a great athlete, but we can all improve.
I hope this demonstrates not to rush past drills, but also not to stop training. We can all do better, take time to be your own critic so you can get the most out of your training!
In Strength,
Josh Henkin, CSCS
http://sandbagfitnesssystems.com
If I were to follow the current trend in the industry I would post up some random coach's training video and rip it apart. Basically explaining why this specific coach doesn't know what he is doing, you know what though? I am going to do just that, however, I am going to do it to one of my own videos!
Seems pretty stupid, I know, but I hope you will follow me on my points of technique and that even technique and teaching has progressions that are important. If I asked 100 coaches and trainers if technique was important I bet you 100 would say, "duh! of course!" Then why is it that we all let certain things go and forgo technique at times?
Part of it is that we have the other extreme, those that will find some flaw no matter how much practice is spent with one's technique. This could definitely be paralyzing and discouraging. Treading that fine line is one of the greatest challenges in coaching.
When exercises become more complex, it becomes a huge challenge to show proficiency on every repetition. In addition, when a load gets heavy, the same can be said. I truly believe one of the main reasons that some people don't get a benefit from certain exercises is that they don't give enough attention to details. Others fail because they try to become perfect with a drill and never load. Ugh, it is tough!
So, what does one do? I have found you have to consider one very important thing before you proceed...are you performing this is lift in a competitive nature (i.e. powerlifting, strongman, GS, weightlifting, etc.)? If you are then everything really changes. You have to become dogmatic, you have to learn how to become extremely dedicated and patient because you are basically learning a sporting skill. If your goal is to increase your fitness or athletics by the drill then I have a slightly different philosophy.
1. What are the keys in performing the lift safely? Getting injured by performing a lift is always breaking a top rule. Once injury occurs then all performance and motivation is greatly hindered.
2. Don't overcoach at first, identify the three top cues for getting the most out of the lift. I once heard a trainer bark 15 commands at a client at once, man did that client have a confused look on their face! You can always add details, but there usually are some "big bang" keys that are the best to start with.
3. Have a progression of learning cues in mind. What is most important, then next, then next, then next? As a person experiences success the willingness to learn and be open to teaching increases, athletes are no exception.
So, after this simple ideas let's break down one of my own videos.
Let's take the shoulder clean first. Megan does a great job of keeping the load underneath her and not shortening the movement by extending her hip through the explosive part of the movement. My only cue would for her to be more stable at the bottom of receiving the load. A few times her tails tucks under and under a greater load would be not a good idea. Was it safe? Yes! Was it well done? Yes! Could it be slightly improved? Yep.
The hand walking drill is slightly different. Megan starts in a good position, but as she starts to fatigue her body starts to move into more flexion. Her butt starts to rise and her upper back starts to round more. In addition, I would have her tense her glutes and press inter her feet more to avoid excessive sway. Now, most would say she looks pretty good, and she does. However, to move onto more advanced progressions she would have to demonstrate better control. We may even move a step back to give her more stability. Remember too many people are overanxious to do more challenging drills before they are ready.
The leg curls look pretty darn good. However, I would like to see her perform them with her toes pointed towards her, I am not convinced she is using mostly glutes and hamstrings.
The around the world drill is often overlooked in our system. I see very few people actually implementing this drill. It is one of the more athletic drills and as Megan's performance demonstrates, isn't easy at all. Megan performs one of the biggest faults of the movement by slightly ducking out of the way when the bag is behind her. At this point you would ideally want to see the lifter squeeze the glutes and extend the torso so the bag as a lot of clearance, not flex forward. The time she stumbles also tells me she isn't rooting into the ground to establish a great base.
Is this to say Megan is doing anything unsafe? Nope, in fact, she does a great job, however, her performance would increase by starting to implement some of these tips. Would I stop her from training? Nope, I would have to coach better and maybe implement other drills to make sure she is in a position to perform these drills as best as possible. Megan is a great athlete, but we can all improve.
I hope this demonstrates not to rush past drills, but also not to stop training. We can all do better, take time to be your own critic so you can get the most out of your training!
In Strength,
Josh Henkin, CSCS
http://sandbagfitnesssystems.com
Sunday, February 15, 2009
Crunched Time Fitness
I'd love to say that everyone has time and interest to pursue hour long workouts, but let's face it, this just isn't the case. Even those that love to train like myself, can often find themselves in a crunch for a quality workout in a short amount of time. I have to be honest though, I am just not into workouts of hundreds of repetitions of the same movement. While I know that is in vogue right now, I'd rather have a more balanced routine to train a lot of movement.
Complexes lend us the opportunity to do just that! Why perform hundreds of repetitions of one movement? This can lead to the same overtraining that we find so common in endurance sports. More importantly overuse injuries as well, this makes utilizing effective methods of complexes even more helpful.
In this series I demonstrate a very common use of complexes. By performing a set number of repetitions of one movement immediately followed by another, makes for a routine that allows for challenging the entire body without overemphasis on any one area or muscle group. As the leading authority of complexes, Istavan Javorek, would state, complexes make for a more balanced athlete.
Perform this routine 1-2 times a week, when you are crunched for time and see how a small planned workout can outperform a long mess of a training session.
Complexes lend us the opportunity to do just that! Why perform hundreds of repetitions of one movement? This can lead to the same overtraining that we find so common in endurance sports. More importantly overuse injuries as well, this makes utilizing effective methods of complexes even more helpful.
In this series I demonstrate a very common use of complexes. By performing a set number of repetitions of one movement immediately followed by another, makes for a routine that allows for challenging the entire body without overemphasis on any one area or muscle group. As the leading authority of complexes, Istavan Javorek, would state, complexes make for a more balanced athlete.
Perform this routine 1-2 times a week, when you are crunched for time and see how a small planned workout can outperform a long mess of a training session.
Saturday, January 17, 2009
Not Just for Carrying
I have to admit, I am surprised to how many people still think that sandbags are just for carrying. Sure, you can shoulder it maybe, but really how much can you do with them? Well to tell the truth that is why I made our Ultimate Sandbags the way they are! If I had just the typical homemade duffel bag I wouldn't be as inspired. Trust me, I had a bunch of them at one time!!
The reality is you can do a ton with a purposefully made sandbag. Used appropriately you can train different fitness qualities such as strength and endurance, you can train in all three planes of movement, you can focus on movement skills such as rotation, acceleration/deceleration drills. If all you think you can do with a sandbag is carry it you are truly missing out!
Another great benefit of my Ultimate Sandbag is you can start to combine some very cool complexes. Complexes often come in two different forms:
1. One drill followed immediately by another for a series of typically 3 to 10 drills.
2. One movement that flows immediately into another.
Today I wanted to show a few great complexes that are great for anyone looking to be fit, strong, and mobile!
The reality is you can do a ton with a purposefully made sandbag. Used appropriately you can train different fitness qualities such as strength and endurance, you can train in all three planes of movement, you can focus on movement skills such as rotation, acceleration/deceleration drills. If all you think you can do with a sandbag is carry it you are truly missing out!
Another great benefit of my Ultimate Sandbag is you can start to combine some very cool complexes. Complexes often come in two different forms:
1. One drill followed immediately by another for a series of typically 3 to 10 drills.
2. One movement that flows immediately into another.
Today I wanted to show a few great complexes that are great for anyone looking to be fit, strong, and mobile!
Thursday, January 15, 2009
Over 70 Videos and Counting
Yesterday I received an email that really struck home. With all the positive emails I receive it usually only takes one negative one to really get my attention. After all I am typically my own worst critic and really try to listen when someone has something that they believe we can improve upon.
Well, this gentleman told me that my recent release of Synergy was "aggressive marketing". Wow, I thought to myself, I have always thought of myself as a really bad marketer. I have never been one to write the long ad copy, must to the disappointment to my business coach. My efforts have always gone to try to be in your shoes, what would I want to hear?
I guess that is why I stepped back and really took a look at what we were doing and selling, the truth is I feel pretty good about things. We have never been one's to really push email after email of sales pitch after sales pitch. Our newsletters try to be content oriented and not talking about a nice walk that I had with my dogs like some.
In fact, one of my proudest things is that we have over 70 free videos for you to watch to learn new exercises or how to incorporate sandbags into numerous different training programs. My goal is to have over 100 in the next month and a half!
This doesn't mean that we couldn't do more and in the near future we will be doing just that! I hope to put up more videos and have teleconferences so you can ask the questions that you really want the answers to.
Meanwhile, check out one of the must see videos I did some time ago talking about how to start a sandbag training program and mistakes to avoid....
In Strength,
Josh Henkin, CSCS
http://sandbagfitnesssystems.com
Well, this gentleman told me that my recent release of Synergy was "aggressive marketing". Wow, I thought to myself, I have always thought of myself as a really bad marketer. I have never been one to write the long ad copy, must to the disappointment to my business coach. My efforts have always gone to try to be in your shoes, what would I want to hear?
I guess that is why I stepped back and really took a look at what we were doing and selling, the truth is I feel pretty good about things. We have never been one's to really push email after email of sales pitch after sales pitch. Our newsletters try to be content oriented and not talking about a nice walk that I had with my dogs like some.
In fact, one of my proudest things is that we have over 70 free videos for you to watch to learn new exercises or how to incorporate sandbags into numerous different training programs. My goal is to have over 100 in the next month and a half!
This doesn't mean that we couldn't do more and in the near future we will be doing just that! I hope to put up more videos and have teleconferences so you can ask the questions that you really want the answers to.
Meanwhile, check out one of the must see videos I did some time ago talking about how to start a sandbag training program and mistakes to avoid....
In Strength,
Josh Henkin, CSCS
http://sandbagfitnesssystems.com
Tuesday, January 13, 2009
Sandbags + Kettlebells = Synergy
Many people still think of me as the "sandbag guy", hey, there are far worse things to be known for! In fact, I am very proud of the fact I have given people a fun and really powerful way to get back their athleticism and fitness. However, to say I am only the "sandbag guy" wouldn't be too accurate.I have been in the industry for almost 15 years and have tried, seen, and experienced a lot. It wasn't a journey without many challenges including trying to fix many of my own injuries that were severe and limiting. One thing I promised myself though is that I would never be married to an idea simply because I thought it was cool or different. The only way I would incorporate a training concept is if I thought it gave real results, really fast!
There are many tools that could help a training program, however, not everyone wants to build a million dollar facility and the truth is you don't have to. When I began creating Sandbag Fitness Systems my goal was to introduce new training concepts and tools that even ventured outside of sandbags, but would be related in the sense they give fast results and are immensely versatile. I believe that my new training program "Synergy" is a perfect example of this.
"Synergy" is the first time anyone has put forth a training program focused around sandbag and kettlebell training. Both of these tools have been gaining steam as the most innovative and powerful training tools available today. Everyone from elite athletes, runway models, and every day people are using kettlebells and sandbags, but no one is sure how to put it all together. After an exercise by itself isn't too powerful. However, carefully combined in a structured model can yield some pretty amazing things.
This isn't just a dvd though, I wanted to give people more. So, I added two e-books as well. The "Synergy Manual" and "Synergy Diet Lies" gives you just that, more information, more programs to follow and keeps you from falling in the typical pitfalls. Here is a bit of what you can find inside these e-books:
- Over 40 training programs to follow
- The 10 best foods to drop fat
- Three methods to guarantee results
- What supplements to take and when
- How to make sure your routines never get boring!
Click on this link to get your Synergy Training Program Today!
You didn't think I would give you a program too, did you?
Tuesday, January 6, 2009
New Year, New "300" Workout
The New Year means resolutions and the intention of making major changes. The New Year gives us a sense of starting fresh and wanting to attack our goals with excitement. This goes equally well for your fitness goals, but the obvious question is, "where do I start?"
The New Year also means that I have an opportunity to share with you new training ideas that I have been working on. So, my goal is to answer your question of, "where to start". Coming next week is a full program that will really take care of all of your training questions, but I don't want to wait a day longer to share some of the cool things we are going to be doing.
A few years ago the movie "300" not only broke some box office records, but had a profound impact on the fitness industry. Many loved the idea of functional training and the goal of getting 300 repetitions as fast as possible. However, some didn't understand the positive nature of such training.
If we look past the simple hype of looking like an ancient warrior we can see such a method can be used in our density training model. As I have discussed in the past, density training is a very effective training method to improve strength and endurance. The concept is relatively simple as well, it is about trying to perform work in less time. Used wisely one can build muscle and lose fat at the same time because the volume of work is done to achieve greater muscle, but the calories are burned and the rest intervals are short to induce better fat loss.
The 300 workout was about using compound exercises to complete the workout in a minimal amount of time. For those short on workout time and want to maximize their training time, the 300 workout is ideal. However, there is more than one way to create such workouts and that is why we are starting off the New Year by giving you a 300 workout with some of my new favorite training tools.
We have begun to compliment our sandbag training with two other tools that have a long history of producing incredible results as well; the mace and kettlebell. For those that are unfamiliar to mace training, it is a style of training that has been used by some of the greatest athletes in the world's history. Used to develop strength, endurance, core strength, shoulder flexibility, and amazing grip strength. For a long time it has lost favor just as kettlebells and sandbags suffered. Now you can get the benefits of mace training with our loadable mace! Trust me a little bit goes a long ways!
Also, we are introducing the Bulldog line by my friend Anthony Diluglio. Anthony created a line of kettlebells that are loadable which completely changes the feel of kettlebell training. Not only that, he has them in different sizes that will forever change how you approach your kettlebell training.
See how I put it all together in today's video:
In Strength,
Josh Henkin, CSCS
http://sandbagfitnesssystems.com
The New Year also means that I have an opportunity to share with you new training ideas that I have been working on. So, my goal is to answer your question of, "where to start". Coming next week is a full program that will really take care of all of your training questions, but I don't want to wait a day longer to share some of the cool things we are going to be doing.
A few years ago the movie "300" not only broke some box office records, but had a profound impact on the fitness industry. Many loved the idea of functional training and the goal of getting 300 repetitions as fast as possible. However, some didn't understand the positive nature of such training.
If we look past the simple hype of looking like an ancient warrior we can see such a method can be used in our density training model. As I have discussed in the past, density training is a very effective training method to improve strength and endurance. The concept is relatively simple as well, it is about trying to perform work in less time. Used wisely one can build muscle and lose fat at the same time because the volume of work is done to achieve greater muscle, but the calories are burned and the rest intervals are short to induce better fat loss.
The 300 workout was about using compound exercises to complete the workout in a minimal amount of time. For those short on workout time and want to maximize their training time, the 300 workout is ideal. However, there is more than one way to create such workouts and that is why we are starting off the New Year by giving you a 300 workout with some of my new favorite training tools.
We have begun to compliment our sandbag training with two other tools that have a long history of producing incredible results as well; the mace and kettlebell. For those that are unfamiliar to mace training, it is a style of training that has been used by some of the greatest athletes in the world's history. Used to develop strength, endurance, core strength, shoulder flexibility, and amazing grip strength. For a long time it has lost favor just as kettlebells and sandbags suffered. Now you can get the benefits of mace training with our loadable mace! Trust me a little bit goes a long ways!
Also, we are introducing the Bulldog line by my friend Anthony Diluglio. Anthony created a line of kettlebells that are loadable which completely changes the feel of kettlebell training. Not only that, he has them in different sizes that will forever change how you approach your kettlebell training.
See how I put it all together in today's video:
In Strength,
Josh Henkin, CSCS
http://sandbagfitnesssystems.com
Friday, January 2, 2009
Sandbag Training on NBC
New Year's Day started really early for me! I was asked my our NBC affiliate to do a segment on how to optimizing training at home. What could be better than a sandbag, jump rope, and kettlebell? Check out the video to the segment and see what I had to say!
Click Here for the Video
A great reason to start getting excited for the Synergy Program to be released soon!
Click Here for the Video
A great reason to start getting excited for the Synergy Program to be released soon!
Sunday, December 28, 2008
Why This Works....
People often think the more outrageous the training method the more productive it must be. Unfortunately, this is what really has drawn people to using implements such as tires, sledgehammers, kettlebells, and yes sandbags. The truth of the matter is that this form of training has regained popularity because of one thing, it works! It isn't because of it being hardcore, but because it adheres to the training science that has been established for decades.
Recently I had an awesome opportunity to work with two local police departments and take them through my system of training. It was a inspiring and saddening at the same time. The hear that all these men displayed was a testament to their will to get the positions they were training to obtain. Yet, it was also very apparent that they weren't getting the training they really needed. After speaking with Chris who wanted his guys to experience this told me that they were hampered by red tape. However, Chris (who has trained with me several times and adheres to a strict balance of kettlebell and sandbag training) continued to dominate our circuits and outperformed those even half his age! The lessons we can take are the same as every day people could take home.
When you boil down training, these implements do a few important things:
1. Develop flexibility and strength in these different ranges of motion.
2. Teach whole body integration under unpredictable situations, real functional training.
3. Enhance anaerobic endurance which is more practical for sporting and real world scenarios.
4. Improves core strength, not just abdominal strength. True core strength will involve the glutes, low back, and other stabilizer muscles.
Don't believe me? Listen to what Chris has to say the power of sandbag and kettlebell training can be to enhance the fitness of those that need it the most. Oh, btw, you must realize these guys are just like you! Long days (sometimes 24hours up or more at a time), families, and limited time to get fit, but need it to survive!
Thursday, December 25, 2008
Starting Again Right!
I hear it all the time, "I'll start right after Christmas", yep getting back on that training horse means not putting it off any longer. That doesn't mean having to join boring or intimidating health clubs. Rather, it means determining what is important to us and what gets our juices flowing. That is why I am going to start introducing two different workout regimes.
1. The Sandbag Fitness System Circuits are based around the power of training with very simple implements that can be used at home, a park, or even the most elite training centers. These circuits will cover my three favorite training implements and how to integrate them into result producing workouts.
2. My X-treme Circuits are more elaborate that will integrate a variety of training tools that continue our philosophy of movement, athleticism, and functional strength. Training needs to stay fun and exciting and these workouts do just that!
Check out this video to get a peak at these new X-treme Circuits
Monday, December 22, 2008
Another Gift
It is getting very close to the big holiday so only a couple of gifts left. Check out this next 48-hour sale offering our most versatile package, the Iron Fitness Package. Ironically named because you don't need any iron to get really fit, in fact, this package of both our medium and large sandbag with all the fillers will make you a piece of iron.
48-Hour Sale Link Here
"Josh,
I've been a subscriber to your newsletter for probably six months. I haven't bought any of your sandbags yet, but have used a friend's and I agree with you that they are a sensational tool for working out. Just brilliant.
I've gotta say, I love your style, your approach, your commitment, your explanations, your
routines - the whole shebang. It is no BS training at its finest.
I have just started using your workouts to train my clients (I do personal training part-time). They love it - blokes and chicks - and the results are fantastic.
So from me, a little old trainer in Canberra, Australia, thanks very much for everything. Please keep it up."-Phil Mayne
Don't Let the Holidays Slow You Down
It is very easy to let this crazy time of year throw you off both your training and nutrition. Let's face it, everyone is willing to give you a pass and most suspend both until after the holidays. This is a huge mistake as such layoffs make it not only hard to start back up, but not to lose much of the hard work we achieved in the previous year.
Of course brief periods of rest are not bad, however, they should be planned and not followed with complete negligence of our eating habits. This makes one feel horrible and lethargic. It is the mental side that starts to get worn down and feel flat out terrible. Plus, who wants to start the New Year feeling like they have to lose an extra 10-20 pounds when you were so close to achieving that body you wanted in the first place?
I see it all the time with my clients, keeping them motivated and focused is tough because those closest to them are sabotaging them left and right. I try to remind them of the year's worth of work they had put forth, the sweat, discomfort, and time they had committed. Guess what? If you have been working hard all year you will find this time of gluttony isn't as much fun as you once thought. Hopefully at this point you are addicted to feeling GOOD, and don't want that feeling of bloat, sluggishness, fatigue, aches/pains, and so forth. If we remember why we started exercising and taking care of ourselves, how could we ever go back?
For those that want to make sure I am practicing what I am preaching, check this workout from the past weekend. Some new cool toys and methods we are going to be sharing in the New Year are displayed. Keeping it fun and motivating is critical!
Of course brief periods of rest are not bad, however, they should be planned and not followed with complete negligence of our eating habits. This makes one feel horrible and lethargic. It is the mental side that starts to get worn down and feel flat out terrible. Plus, who wants to start the New Year feeling like they have to lose an extra 10-20 pounds when you were so close to achieving that body you wanted in the first place?
I see it all the time with my clients, keeping them motivated and focused is tough because those closest to them are sabotaging them left and right. I try to remind them of the year's worth of work they had put forth, the sweat, discomfort, and time they had committed. Guess what? If you have been working hard all year you will find this time of gluttony isn't as much fun as you once thought. Hopefully at this point you are addicted to feeling GOOD, and don't want that feeling of bloat, sluggishness, fatigue, aches/pains, and so forth. If we remember why we started exercising and taking care of ourselves, how could we ever go back?
For those that want to make sure I am practicing what I am preaching, check this workout from the past weekend. Some new cool toys and methods we are going to be sharing in the New Year are displayed. Keeping it fun and motivating is critical!
Monday, December 15, 2008
Tiki Barber Gets the Benefits of Sandbags
Tiki Barber was one of the great running backs for the New York Giants. Many argued that he retired before his time was really up, and in fact he may of! However, one thing Tiki Barber was definetely known for was being in fanastic shape and a extremely powerful runner. What made him so? Well, Tiki has just come out with his book on his training methods called, "Pure Hard Workout". This is one of the few honest workout books that a professional athlete has ever put out. Tiki's workout involved a lot of heavier lifting with lower repetitions, he credits this with much of his strength and stopped his fumbling problems.
That wasn't it though, Tiki's workout also involved sled pulling, strongman implements, and yes, sandbags were an integral part of his program. Sandbags were so much a part of his program that they named his bag the "Tiki bag". In fact, Tiki states very well the benefits of sandbag training, even saying that it simply works muscles that dumbells, barbells, and machines just can't! Well said Tiki!
What are some of Tiki's favorite sandbag exercises? How about these....
Get-ups
Clean and Press
Bear Hugs
Shouldering
Curls
Various Presses
Front Raises
and many more!
If sandbag training is good enough for one of the NFL's best running backs then maybe you should see what it can do for your own fitness program.
Want to get started? Right now is the perfect time as we have our Christmas sale going right now!!
Christmas Sale
What are some of Tiki's favorite sandbag exercises? How about these....
Get-ups
Clean and Press
Bear Hugs
Shouldering
Curls
Various Presses
Front Raises
and many more!
If sandbag training is good enough for one of the NFL's best running backs then maybe you should see what it can do for your own fitness program.
Want to get started? Right now is the perfect time as we have our Christmas sale going right now!!
Christmas Sale
Sunday, November 23, 2008
Basic But Not Simple
When I describe some of the fundamental exercises of sandbag training people start to fade out mentally. It always interests me that if I spoke about the details of deadlifting a barbell, snatching a kettlebell, people would listen intently with open ears. Same simplicity as far as the the exercises not appearing to be overly complicated, yet, it is the subtle details of these movements that make the effective as well as makes performing them safe.
Shouldering may look simple, but has far more complexity in the performance than some of its cousins, deadlifting or kettlebell snatching. Why? The most obvious is that the implement itself makes shouldering more complicated as both shape and weight shifts from right from the very gripping of the bag. Learning how to properly absorbe the weight lifted to the shoulder is another key element of performing the lift correctly.
To provide more detail I worked on a new video for getting the most out of shouldeirng:
In Strength,
Josh Henkin, CSCS
http://sandbagfitnesssystems.com
Shouldering may look simple, but has far more complexity in the performance than some of its cousins, deadlifting or kettlebell snatching. Why? The most obvious is that the implement itself makes shouldering more complicated as both shape and weight shifts from right from the very gripping of the bag. Learning how to properly absorbe the weight lifted to the shoulder is another key element of performing the lift correctly.
To provide more detail I worked on a new video for getting the most out of shouldeirng:
In Strength,
Josh Henkin, CSCS
http://sandbagfitnesssystems.com
Wednesday, November 12, 2008
This Ain't No Dumbbell
Sandbag training is definitely one of those perplexing concepts. Everyone seems to think it is so simple, but they keep screwing it up! In fact, one of my good friends asked me to show some things with the sandbags. You see, being a physical therapist her idea is that it is just like a dumbbell so once I show her a couple of exercises it would be no problem. This simply couldn't be further from the truth.
Yes, even though she believes in, dare I say, "functional training", the concepts behind sandbag training are quite different. Yeah, yeah, I have seen those nauseating videos of companies showing that you can curl with a sandbag. Really? That is why you want a sandbag, so you can do curls? Well, it got me thinking. Even though my system of sandbag training is unique, you could actually use it for many of the same exercises that you would with a dumbbell. In fact, it would add a new dimension to many of these classic drills.
Ok, I realize this isn't rocket science concept, but I want you to look outside of the box. Recently I have spent a lot more time looking at the great versatility of our small sandbags. Because of their dimension and ability to be really light or a decent load, you could perform a whole lot of cool drills that you would use with dumbbells. Yet, because of the instability of the sandbags, these drills all of a sudden become much more challenging.
In the video below I demonstrate one way you can make our small sandbags become more evil than any dumbbell exercise could ever dream of!
In Strength,
Josh Henkin, CSCS
p.s.-pretty soon I will be announcing a really cool new DVD that couldn't come at a more perfect time!
Yes, even though she believes in, dare I say, "functional training", the concepts behind sandbag training are quite different. Yeah, yeah, I have seen those nauseating videos of companies showing that you can curl with a sandbag. Really? That is why you want a sandbag, so you can do curls? Well, it got me thinking. Even though my system of sandbag training is unique, you could actually use it for many of the same exercises that you would with a dumbbell. In fact, it would add a new dimension to many of these classic drills.
Ok, I realize this isn't rocket science concept, but I want you to look outside of the box. Recently I have spent a lot more time looking at the great versatility of our small sandbags. Because of their dimension and ability to be really light or a decent load, you could perform a whole lot of cool drills that you would use with dumbbells. Yet, because of the instability of the sandbags, these drills all of a sudden become much more challenging.
In the video below I demonstrate one way you can make our small sandbags become more evil than any dumbbell exercise could ever dream of!
In Strength,
Josh Henkin, CSCS
p.s.-pretty soon I will be announcing a really cool new DVD that couldn't come at a more perfect time!
Monday, November 10, 2008
Harder Than Kettlebells
I never understood cynicism or close mindeness, both seem very deterimental to innovation and creativity. Sure, I do understand there is A LOT of hype, but sometimes the excitement is warranted. Yep, even I have been in the role of the cynic, but that ended up being about a tool that would become part of my everday arsenal and one of my favorite training tools...kettlebells.
It took me quite some time to decide to take a leap of faith and try something that seemed so unnecessary. Seriously, why did I need to use a kettlebell? It wasn't as though I didn't have access to enough dumbbells and barbells to make great gains. Ok, it wasn't any great insight that led me to jumping in feet first, rather, the insistence of strength coach John Davies. Yes, simply the recommendation of someone I respected, no sales pitch or ad copy. This was 2002, if I hadn't listened I may have been behind the industry and being like so many trying to fault with a training tool that has obviously revolutionalized the way so many people and coaches train.
Why this story? I feel as sandbags will take a similar path, I don't want to speak anything but the truth. They are the most demanding and result producing tool there is. They are completely unique in nature from the exercises to the feel. This may sound like hype and a commercial, but it is the very reason I began to implement them for myself and my clients.
I can talk about sandbags all I want, but let's face it, I will look bias. That is why I was really excited when Bill Fox contacted me. Bill is a gentleman that I have heard about for many years. In fact, he was one of the first people I read about implementing kettlebells before most of the big names were even known. No, Bill isn't a strength coach, he is an attorney that is serious about fitness. At 48 Bill appears more fit that most 21 year olds! He has tried it all and is very much the classic minimalist. Only using what works I was very excited when Bill wrote to me and told me about his experiences with sandbags. Can I even say he found them more challenging than kettlebells;
External Force - the sandbag revelation
"
I've always loved body weight training. Coming from 30 years of martial arts, body weight training will always be my roots. There will be lots of body weight training on this blog - mostly of the Steve Maxwell and Crossfit variety. It's just cool not using any equipment. Well, you need something to do pullups on, but you know, it's still cool.
But how simple is too simple?
My friend Pavel Tsatsouline has a great body weight book called "The Naked Warrior". Read it, (you might want to read everything else he's written too while you're at it), it's about way more then just body weight training, it's about how to get strong. But even in that book Pavel wisely recommends doing a heavy pull to keep the posterior chain strong. Kettlebells work great, as does a barbell. Pull something heavy off the ground to your shoulder, or overhead if you want, and the posterior chain gets worked. Look up Dan John's stuff. I was feeling the absence of this kind of work so I busted out the KBs a few nights ago. It worked and it felt great, but...
Is the sandbag the greatest implement going for simply getting strong? Who knows. Of course barbells can go way heavier, kettlebells are great for high rep work, and so on ad infinitum. I'm just saying I never feel as worked as I do after a sandbag session. I've neglected this tool, but a good friend of mine, a fellow desk jockey who now has forearms like a stevador, has been sharing his revalation with me. After today I think he migh be right. Look for more sandbag work going forward - much more.
Today:
10 rounds w/ a 50lb bag of:
10x shoulder the bag from the floor alternating shoulders each rep
5x ass to heel squats with the bag on whatever shoulder it wound up on
15:03
then
10 turkish getups alternating sides each rep (untimed)
here's a clip from Josh Henkin with some of the movements, and check out Josh's site, he makes nice bags
http://www.youtube.com/watch?v=io1UK6gxrxw&feature=related"
You can read more of Bill's blog at http://elitefitnesspushingfifty.blogspot.com/
I truly believe the results of thousands and the testimonials of such people speaks far more about a training system than anything marketing can do!
It took me quite some time to decide to take a leap of faith and try something that seemed so unnecessary. Seriously, why did I need to use a kettlebell? It wasn't as though I didn't have access to enough dumbbells and barbells to make great gains. Ok, it wasn't any great insight that led me to jumping in feet first, rather, the insistence of strength coach John Davies. Yes, simply the recommendation of someone I respected, no sales pitch or ad copy. This was 2002, if I hadn't listened I may have been behind the industry and being like so many trying to fault with a training tool that has obviously revolutionalized the way so many people and coaches train.
Why this story? I feel as sandbags will take a similar path, I don't want to speak anything but the truth. They are the most demanding and result producing tool there is. They are completely unique in nature from the exercises to the feel. This may sound like hype and a commercial, but it is the very reason I began to implement them for myself and my clients.
I can talk about sandbags all I want, but let's face it, I will look bias. That is why I was really excited when Bill Fox contacted me. Bill is a gentleman that I have heard about for many years. In fact, he was one of the first people I read about implementing kettlebells before most of the big names were even known. No, Bill isn't a strength coach, he is an attorney that is serious about fitness. At 48 Bill appears more fit that most 21 year olds! He has tried it all and is very much the classic minimalist. Only using what works I was very excited when Bill wrote to me and told me about his experiences with sandbags. Can I even say he found them more challenging than kettlebells;
External Force - the sandbag revelation
"
I've always loved body weight training. Coming from 30 years of martial arts, body weight training will always be my roots. There will be lots of body weight training on this blog - mostly of the Steve Maxwell and Crossfit variety. It's just cool not using any equipment. Well, you need something to do pullups on, but you know, it's still cool.
But how simple is too simple?
My friend Pavel Tsatsouline has a great body weight book called "The Naked Warrior". Read it, (you might want to read everything else he's written too while you're at it), it's about way more then just body weight training, it's about how to get strong. But even in that book Pavel wisely recommends doing a heavy pull to keep the posterior chain strong. Kettlebells work great, as does a barbell. Pull something heavy off the ground to your shoulder, or overhead if you want, and the posterior chain gets worked. Look up Dan John's stuff. I was feeling the absence of this kind of work so I busted out the KBs a few nights ago. It worked and it felt great, but...
Is the sandbag the greatest implement going for simply getting strong? Who knows. Of course barbells can go way heavier, kettlebells are great for high rep work, and so on ad infinitum. I'm just saying I never feel as worked as I do after a sandbag session. I've neglected this tool, but a good friend of mine, a fellow desk jockey who now has forearms like a stevador, has been sharing his revalation with me. After today I think he migh be right. Look for more sandbag work going forward - much more.
Today:
10 rounds w/ a 50lb bag of:
10x shoulder the bag from the floor alternating shoulders each rep
5x ass to heel squats with the bag on whatever shoulder it wound up on
15:03
then
10 turkish getups alternating sides each rep (untimed)
here's a clip from Josh Henkin with some of the movements, and check out Josh's site, he makes nice bags
http://www.youtube.com/watch?v=io1UK6gxrxw&feature=related"
You can read more of Bill's blog at http://elitefitnesspushingfifty.blogspot.com/
I truly believe the results of thousands and the testimonials of such people speaks far more about a training system than anything marketing can do!
Saturday, November 1, 2008
Sandbag Versatility
What makes sandbags such an attractive training tool? Accomplishing a lot with mimimal equipment is one of the aspects that makes a lot of people use sandbags. From athletes to those interested in fitness, everyone has to be very particular with how they utilize their training time.
I have for the past few years been promoting Power Circuit Training as a great way to accomplish a lot of different fitness goals within a short amount of time. As we all know circuit training itself is not a new concept. However, placing a greater emphasis on quality of work, low repetition work, and movement is something very new. If you wish to read about this concept in detail click on the link below.
Power Circuit Training Article
Let's face it though, many of us like to see things in action. So I have one of my favorite Power Circuits in the video below.
I have for the past few years been promoting Power Circuit Training as a great way to accomplish a lot of different fitness goals within a short amount of time. As we all know circuit training itself is not a new concept. However, placing a greater emphasis on quality of work, low repetition work, and movement is something very new. If you wish to read about this concept in detail click on the link below.
Power Circuit Training Article
Let's face it though, many of us like to see things in action. So I have one of my favorite Power Circuits in the video below.
Sunday, October 12, 2008
Getting the Most Out of Your Training
A few weeks ago kettlebell expert, Mike Mahler, asked me to join him in an online interview to discuss how to optimize training in this very busy world! Not only did we discuss the topics of fat loss and strength building, but performance for young and elite athletes as well. Check out the interview on the link below....
Mike Mahler and Josh Henkin interview
Make sure to sign-up for our new special reports and interviews at www.sandbagfitnesssystems.com. You will get the latest news and special deals on our DVDs and Ultimate Sandbags!
Mike Mahler and Josh Henkin interview
Make sure to sign-up for our new special reports and interviews at www.sandbagfitnesssystems.com. You will get the latest news and special deals on our DVDs and Ultimate Sandbags!
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