B
bc88
Guest
For late spring/early summer, I want to start doing sandbag and strongman type of training for GPP, with a bit of bodyweight and free weight exercises worked in. My reasoning is that it is cheap (being a student I'm on a low budget), I can do it at my house and not put up with the people at the YMCA who gather around when they see me deadlifting 225 (funny because that is probaly a warmup for some of you guys), and it effective and a breath of fresh air from pure weight training. I found the following at T-Nation, and would like to find a way to add in bodyweight stuff (pushups,pullups,jump squats --- maybe for warmup), and a little bit of weight exercises (only have 40lbs of free weights and adjustable dumbells --- not olympic. I could pick up another 20-30 for $15, not sure how much I will need to start) like dumbell snatches or others that I don't know of. So here;s the article:
http://www.t-nation.com/findArticle.do?article=05-184-training
1) Warm up with calisthenics and joint mobility, 5-10 minutes
2) Sled training for 10-12 minutes, nonstop:
Forward drag for 100 ft.
Chest press x 8 reps
Row to chest x 8 reps
Backward drag x 50 ft.
High pulls x 5 reps
Repeat the above sled cycle until 10-12 minutes has ended.
3) Sandbag clean and press, 3 x 6-8 reps
4) Sandbag shoulder and squat, 3 x 5 each shoulder (10 reps per set)
5) Truck push, 6 x 20 seconds each or 1 all-out set of 150 ft. nonstop
6) Sledgehammer circuit (start with one set and then progress to 3 sets total):
Overhead swing x 8
Across left shoulder x 8
Across right shoulder x 8
Left side swing x 8
Right side swing x 8
Overhead swing x 8
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tl/dr --- I'm 18 years old, 5'9, 150lbs, looking to make a GPP program based around sandbag/strongman training styles to gain strength/explosive power.
(max lifts, deadlift 315, squat 235, bench pull 170, never maxed bench [weak])
http://www.t-nation.com/findArticle.do?article=05-184-training
1) Warm up with calisthenics and joint mobility, 5-10 minutes
2) Sled training for 10-12 minutes, nonstop:
Forward drag for 100 ft.
Chest press x 8 reps
Row to chest x 8 reps
Backward drag x 50 ft.
High pulls x 5 reps
Repeat the above sled cycle until 10-12 minutes has ended.
3) Sandbag clean and press, 3 x 6-8 reps
4) Sandbag shoulder and squat, 3 x 5 each shoulder (10 reps per set)
5) Truck push, 6 x 20 seconds each or 1 all-out set of 150 ft. nonstop
6) Sledgehammer circuit (start with one set and then progress to 3 sets total):
Overhead swing x 8
Across left shoulder x 8
Across right shoulder x 8
Left side swing x 8
Right side swing x 8
Overhead swing x 8
---------------
tl/dr --- I'm 18 years old, 5'9, 150lbs, looking to make a GPP program based around sandbag/strongman training styles to gain strength/explosive power.
(max lifts, deadlift 315, squat 235, bench pull 170, never maxed bench [weak])
