Medicine ball/sandbag/body weight conditioning ideas?

JoeHall · 12-31-2007, 02:14 PM

I checked the FAQ, and couldn't find anything useful concerning medicine ball or sandbag training. (Hell I don't know if there are any documented sandbag exercises but we have em in the wrestling room, why not use em somehow?) I am looking to put together a good half hour to 45 minutes of conditioning after my lift, which will coincidentally come after wrestling practice.

Basically my day is gonna look like this

415-500-Running, sprint work and stair work.
5-715-Wrestling practice (I am a coach, but am rolling with our heavyweight because there isn't anyone else in the room near his size, so I am going through the entire practice with the guys)
715-800-Lift (havent decided if I want to use a 5x5 program, complexes, or circuit here)
8-30/845-Conditioning.

I know about push-ups, mountain climbers et al. What MMA specific conditioning type of things could I throw in utilizing medicine balls and/or sandbags?

Centaur · 12-31-2007, 02:28 PM

Med Ball Drills

There was a a couple good threads on them, but I can't seem to find them

Stupid search.

Google might help.

Post any good ones if you find them.

finnegan · 12-31-2007, 04:20 PM

*pulls out favorite record, dusts it off, plays*

Sandbag Complex:
push up
Sandbag BOR
Sandbag Shoulder
Sandbag Squat
Sandbag Lay Down
Sandbag Get Up
Slam
Repeat.

Use a sandbag approx. 1/2 your bodyweight.
The sandbag get up, in particular, is the closest and most useful thing to live grappling I've ever had, and has really improved my ground game as far as core strength from odd angles, scrambles, etc.

I highly suggest them.

bfdtuck · 12-31-2007, 05:54 PM

ross has some different workouts with sandbags involved. rosstraining.com and click on articles at the bottom

JoeHall · 12-31-2007, 05:58 PM

Thing is the sandbags in our wrestling room arent CLOSE to half my body weight lol. They might be 25-30 pounds, perhaps a little more.

finnegan · 12-31-2007, 06:37 PM

Its pretty easy to make your own. Get a military duffle bag, fill some pillowcases with sand, duct tape them shut, zip-tie the duffle bag shut, and viola.

**mschatz** · 12-31-2007, 08:07 PM

I used mine for the first time tonight. I cant believe 120 lbs of ANYTHING can feel so heavy. Did some cleans and sandbag shouldering. It was too heavy for much else. Think I need to take a couple bags out of it...

finnegan · 01-01-2008, 12:15 AM

Quote:

Originally Posted by mschatz

I used mine for the first time tonight. I cant believe 120 lbs of ANYTHING can feel so heavy. Did some cleans and sandbag shouldering. It was too heavy for much else. Think I need to take a couple bags out of it...

What is your current BW? Again, roughly 50^% BW is ideal for complexes for athletes, 75-100% BW ideal for maximal strength.

Wild Dan Hibiki · 01-01-2008, 12:33 AM

you crazy mofo, 4.5 hours of straight training?

**mschatz** · 01-01-2008, 02:00 AM

Finn- im around 175-180