FUNK ROBERTS ULTIMATE SANDBAG SPARTACUS WORKOUT #1
You will perform the Ultimate Sandbag Spartacus Workout #1 as a circuit, doing one set of each exercise in succession. Each exercise is timed for 45 seconds. You will do as many reps as you can, in that duration (with perfect form), then move on to the next station in the circuit. You get 15 seconds to transition between stations, and then move onto the next exercise.
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. Then repeat 2 more times. That is what is called a 45-15 Interval workout (45 seconds of work followed by 15 seconds of rest). Total workout takes 40 minutes.
2. SANDBAG ZERCHER CLEANS
3. ROTATIONAL DEADLIFT
4. BENT OVER ROWS
5. ROTATIONAL BACK LUNGE (LEFT)
6. SANDBAG OVERHEAD PRESS
7. ROTATIONAL BACK LUNGE (RIGHT)
8. SANDBAG SNATCH
9. ROTAIONAL HIGH PULLS
ULTIMATE SANDBAG TRAINING FOR MMA
Sandbag Training is awesome! I am so excited that I have added this element to my training and even more pumped to bring more workouts to you. After this workout the other day I asked myself, what took me so long to use this incredible piece of equipment?
My entire body is sore, which can only mean one thing.
Sandbag training offers many benefits that traditional gym lifting and traditional strength training may not offer. This is especially true for MMA and Combat Athletes.
In martial arts training, fighting, and competitive sports – rarely is the strength you are using “linear”. You are fighting an opponent who is constantly changing, moving and adapting. So when you are training with traditional barbells and dumbbells, they can only give you movements in straight angles.
Using the sandbag offers you a much more realistic or functional approach to your MMA strength and conditioning. This is due to both the size of the sandbags and their shifting weight.
Training with Sandbags offers the fighter so many benefits. Extensive training will give you gorilla-like grip strength, which means you’ll crush your opponents. Because of the shape and make-up of the bag, the sandbag lets you train functionally, which compares to what you will experience in the ring. You will work a lot of stabilizing muscles while engaging your core in sandbag training. Finally sandbags are awkward to lift, just like an opponent; therefore it produces ‘real-world’ strength.
As you can see, adding the Ultimate Sandbag to your strength and conditioning training is another vital element you need to ensure you will become the best MMA, Martial Arts or Combat Athlete you can be.