5 Week Sandbag Workout Program: Week 3 – Planes of Motion

5 Week Sandbag Workout Program: Week 3 – Planes of Motion

The following program is designed to get your body ready for the upcoming competition season. You will start off with the basic strength training which includes squats, deadlifts, bench press and rows. After that you move on to the explosive movements like pushups, pull ups and dips. Finally you finish up with some cardio work such as running or swimming.

For each week you have to complete all the activities listed above. If you don’t do it within one month, then you need to change the exercise selection or even the order of them. For example if you miss a day, then you have to wait until next week to perform those exercises again.

You might think that this program is too complicated but remember, this is just a template. You are free to customize it according to your own needs. I am sure you will enjoy the results!

WEEK 1 (strength)

Exercise Sets/Reps Rest Squats 5/5 1 min Deadlifts 5/5 1 min Bench Press 5/5 1 min Barbell Rows 5/5 1 min

WEEK 2 (explosive)

Exercise Sets/Reps Rest Pushups 5 sets to failure Rest 60 sec Pull Ups 5 sets to failure Rest 60 sec Parallel Bar Dips 5 sets to failure Rest 60 sec

WEEK 3 (strength)

5 Week Sandbag Workout Program: Week 3 - Planes of Motion - from our website

Exercise Sets/Reps Rest Squats 5/5 2 min Deadlifts 5/5 2 min Bench Press 5/5 2 min Barbell Rows 5/5 2 min

WEEK 4 (explosive)

Exercise Sets/Reps Rest Pushups 5 sets to failure Rest 60 sec Pull Ups 5 sets to failure Rest 60 sec Parallel Bar Dips 5 sets to failure Rest 60 sec

WEEK 5 (cardio)

Exercise Sets/Reps Rest Run (indoor) 10/5 1 min Swim 500m/300yds 1 min

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Sources & references used in this article:

Effects of muscle strengthening and physical conditioning training on temporal, kinematic and kinetic variables during gait in chronic stroke survivors by LF Teixeira-Salmela, S Nadeau… – Journal of …, 2001 – researchgate.net

Effects of resistive and balance exercises on isokinetic strength in older persons by JO Judge, RH Whipple… – Journal of the American …, 1994 – Wiley Online Library

Balance and strength training in older adults: intervention gains and Tai Chi maintenance by L Wolfson, R Whipple, C Derby, J Judge… – Journal of the …, 1996 – Wiley Online Library