5 Sandbag Exercises for Tactical Athletes
A tactical athlete’s “game day” is much different than that of a traditional athlete, and, therefore, the training needs to be different.
Sandbag Training for Tactical Athletes
By Matt Cady, O2X Strength & Conditioning Specialist (CSCS, USA Weightlifting L.1 Coach, Precision Nutrition L.1 Coach)
A tactical athlete’s “game day” is much different than that of a traditional athlete, and, therefore, the training needs to be different. In hockey, soccer, or football the playing surface size doesn’t change from game-to-game, the rules of the game do not change, and the number of players doesn’t really change either. The athlete, and the human performance staff, can look at the schedule before the season, see where and when they play, and plan out a training program accordingly.
Tactical athletes, on the other hand, may know general information about their upcoming plans and/or shift-schedules, but the environment they’ll be working in and the day-to-day demands that come up are ever-changing. Another concern for tactical athletes is lack of equipment and/or lack of space.
Sandbag Training for the total body can help prepare a tactical athlete for this ever-changing environment, and it solves the problem of minimal equipment and minimal space.
5 Sandbag Exercises to Optimize your Training
- Sandbag Shouldered Carry
- PURPOSE: Strengthening entire body to perform better under gear/load
- HOW TO: To perform this exercise, lift a sandbag to ONE shoulder (not across your back) and walk/jog/sprint with it. When lifting up the sandbag to place it on one of your shoulders, make sure to lift with your legs, keeping your back flat and abs tight.
- SETS/REPS: The distance can be adjusted and will be based on the weight of your sandbag, and your personal conditioning level. I recommend starting with 10-100 yds.
- Sandbag Push-up Position Alternating Lateral Drag
- PURPOSE: Core stabilization
- HOW TO: To perform this exercise, get in the top of a push-up position, arms under your shoulders, flat back, with abs and glutes tight. Start with the sandbag on the outside of the right side of your body. Reach under your body with your left arm/hand and drag the sandbag to your left side. Repeat by pulling the sandbag back to its starting position on your right side by reaching under your body with your right arm/hand and dragging the sandbag back.
- SETS/REPS: The sets and reps will be determined by the weight of your sandbag and your personal conditioning level, but I recommend starting with 5-10 reps per side.
- Sandbag (Wo)Man Maker (burpie w/ push-up, squat to press)
- PURPOSE: Total body conditioner
- HOW TO: To perform this exercise, start in a standing position, holding your sandbag with both hands in front of your body. Drop down to the ground into a burpie/push up position by extending your legs out behind you. Perform a push up. Pull your legs back into you. Grab your sandbag. Stand back up. Lift your sandbag up to a front rack position. Perform a front squat with a press. This is one rep. Repeat by dropping back down to the ground.
- SETS/REPS: The sets and reps will be determined by the weight of your sandbag and your personal conditioning level, but I recommend starting with 5-20 reps.
- Sandbag Chop/Slam
- PURPOSE: Power, explosiveness, triple extension OR conditioning
- HOW TO: To perform this exercise, shoulder a sandbag. Extend your legs at your ankles, knees, and hips for “triple extension.” In a chopping motion, quickly and forcefully slam your sandbag to the ground. Pick up your sandbag, re-shoulder it, and repeat.
- SETS/REPS: The sets and reps will be determined by the weight of your sandbag and your personal conditioning level, but I recommend starting with 3-5 reps per side to improve your power and higher reps, 10-20 per side, if using this for conditioning.
- Sandbag Offset 1 Leg RDL/Lunge Combo
- PURPOSE: Balance, lower body strength, training under offset/uneven load
- HOW TO: To perform this exercise, hold a sandbag in your left hand, next to your body with arm extended. Perform a single leg RDL by hinging at your hips, raising your straight, right leg up behind you. As your right leg raises, your chest lowers. At the terminus of the movement, your chest and rear leg should both be parallel with the ground forming a straight line down your back from shoulders to heels. Return to the starting position and go right into a forward lunge keeping chest up, and both knees bent at 90 degrees. Push off your front leg to return to the standing position. This is one rep.
- SETS/REPS: The sets and reps will be determined by the weight of your sandbag and your personal conditioning level, but I recommend starting with 5-10 reps per side.
Tactical athletes need to be ready for whatever is thrown their way and staying in peak physical condition is one pillar to assist in this. Training with a sandbag provides an unstable implement, that does not need much storage space or training space, and that will improve overall athleticism, strength, power, and conditioning.