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Sandbag Training: A Sample 4-Week Training Program

Sell, Katie PhD, CSCS1; Taveras, Kurt BS2; Ghigiarelli, Jamie PhD, CSCS1

Strength & Conditioning Journal: August 2011 - Volume 33 - Issue 4 - pp 88-96
doi: 10.1519/SSC.0b013e318216b587
Article

A VARIETY OF TRADITIONAL AND NONTRADITIONAL RESISTANCE TRAINING APPROACHES ARE USED TO ENHANCE MUSCULOSKELETAL ADAPTATIONS IN ATHLETES. SANDBAG TRAINING IS AN EFFECTIVE AND POPULAR TRAINING MODALITY ADOPTED BY MANY STRENGTH AND CONDITIONING COACHES AND PERSONAL TRAINERS. THE PURPOSE OF THIS ARTICLE IS TO (A) BRIEFLY REVIEW THE BENEFITS AND APPLICATION OF SANDBAG TRAINING AS A PRIMARY AND SUPPLEMENTAL RESISTANCE TRAINING MODALITY AND (B) PRESENT A SAMPLE PROGRAM INCORPORATING SANDBAG EXERCISES THAT MAY SERVE AS A TEMPLATE FOR FUTURE PROGRAM DEVELOPMENT.

1Department of Health Professions and Kinesiology, and 2Gridiron, Inc, Flushing, New York

Katie Sell is an assistant professor in the Department of Physical Education and Sport Sciences at the Hofstra University.

Kurt Taveras is a strength and conditioning specialist in the Gridiron, Inc, at the Hofstra University.

Jamie Ghigiarelli is an assistant professor in the Department of Physical Education and Sport Sciences at the Hofstra University.

© 2011 National Strength and Conditioning Association