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64 | MF | december
complex 1: sandbagInstructions: Complete as many reps of each
exercise as possible in 20 seconds, then move directly to the next
one. After completing one set of each of the five exercises (that’s
one round), rest for 20 seconds before repeating the process.
Beginner: Four rounds. Intermediate: Five rounds. Advanced: Six
rounds.
1 Bent-over rowReps: As many as you can in 20 seconds, rest for
10 seconds, move on to Single-leg Deadlift.
l With feet hip-width apart, grasp the bag by the vertical
handles and stand up tall. Bend at the hips and, keeping your back
straight, lower the sandbag until it’s resting just below your
knees (the start position) [A]. Locking your body into position,
pull up through your elbow, drawing the sandbag towards your chest.
Squeeze the bag hard against your ribs for a second [B] before
lowering it to the start position.
3 Power cleAn Reps: As many as you can in 20 seconds, rest for
10 seconds, move on to Thrusters.l Standing straight up with feet
hip-width apart [A], slowly lower yourself into a half squat until
the sandbag is resting on your shins [B]. Now, explosively drive up
the sandbag — as it reaches chin level, roll it back towards you so
you catch it on top of your fists, letting it rest against your
collarbone (the “rack” position) [C]. Drop the bag back to waist
level before repeating.
Bent-over Row
PowerClean
2 SIngle-leg DeADlIft Reps: As many as you can in 20 seconds,
rest for 10 seconds, move on to Power Clean.
l Stand tall, keeping the same grip on the sandbag [A].
Balancing on your left leg, raise your right leg behind you [B]. As
your leg gets higher, your body will pivot on your supporting leg,
causing your chest to lower. Keep your arms straight and let the
sandbag hang straight down. Once you’ve lifted your right leg as
high as possible (without the sandbag touching the ground), return
to the standing position. Switch legs.
A
A
Single-legDeadlift
A
B
B
B
C
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5 SquAt thruStS Reps: As many as you can in 20 seconds, rest for
60 seconds, then return to the Bent-over Row for next round.l At
the end of the thrusters, drop the sandbag on the ground in front
of you. From standing, drop into a deep squat, allowing yourself to
roll up onto your toes [A]. Place your hands on the sandbag and,
supporting your weight on your arms, kick out into a push-up
position [C]. jump your feet back up between your elbows, then roll
back into the deep squat. Press down hard through your heels and
drive up to the standing position.
Squat Thrusts
4 thruSterSReps: As many as you can in 20 seconds, rest for 10
seconds, move on to Squat Thrusts.
l Finish the Power Cleans in the rack position with the sandbag
on top of your knuckles and resting against your collarbone [A].
Drop into a deep squat (butt in line with knees), making sure to
push your elbows forward to keep your back flat [B]. Push down hard
through your heels and drive up under the sandbag until you’re
standing tall with the sandbag above your head [C].
A
A
B
B
C
C
For information about Alpha Strong’s versatile sandbags,
sandballs or certified trainers, go to alphastrong.com.au
Thrusters
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66 | MF | december
complex 2: battling ropes ™Instructions: This complex builds
cardiovascular conditioning and power. Do each exercise for 30
seconds, then move to the next one without rest. Once you’ve
completed a full set of each of the five exercises (that’s one
round), rest for 60 seconds, then repeat. Beginner: Three rounds.
Intermediate: Four rounds. Advanced: Five rounds.
2 SIDewInDerS Time: 30 secondsl Bring your hands together at
waist level. Now separate your hands like opening a big pair of
scissors and then drive them back towards each other again as if
you’re closing the scissors. If you’re doing it correctly, you
should see sideways waves running all the way down the rope.
1 corkScrewSTime: 30 secondsl Stand with your feet
shoulder-width apart. Pick up the ends of the rope so that your
thumbs point directly along the rope. grip the ends of the rope
tightly, lift them to level with your collarbone, then rotate them
outwards. your hands should move in a circular motion, which will
create a tunnel pattern in the rope.
Sidewinders
Corkscrews
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3 AlternAtorSTime: 30 secondsl Starting with your hands at waist
level, drive your left hand upas you drive your right hand down.
Now switch directions with each hand, driving back up with the
right and down with the left. If you’re performing the movement
correctly, you should see alternating waves running away from you
down the rope.
4 DuAl wAveS Time: 30 seconds l Bring your hands to waist level.
Drive up both hands at the same time so both ends of the rope are
moving in unison. Now drive both ends of the rope back down
together. If you have your rhythm right, you should see a single
wave running down the rope.
Alternators
Single-rope Sprint
Dual Waves
5 SIngle-roPe SPrIntTime: 30 secondsl Drop one end of the rope
to the ground and stand on it. gripping the other end with both
hands, drive the rope upwards to collarbone level. Now drive it
back down below your hips. this exercise is a flat-out sprint (no
coordination is required), so pick up the pace, as you will have 60
seconds’ rest once you’ve earned it.
For more information about the Battling Ropes™ training system,
check out
battlingropes.com.au
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68 | MF | december
complex 3: sandballsInstructions: This complex is a great
combination of strength, power and cardio. Do as many reps of each
exercise as you can in 30 seconds before moving directly to the
next one. Once you’ve completed a full set of each of the three
exercises (that’s one round), rest for 30 seconds and repeat.
Beginner: Four rounds. Intermediate: Five rounds. Advanced: Six
rounds.
1 SIngle-Arm SwIng Reps: As many as you can in 30 seconds with
one arm, then move to the Swing Clean and Press.
l grasp the handle of the sandball in your right hand. With your
back straight, swing the ball between your legs as far as possible
without curving your spine [A], then drive up into a standing
position. the ball will swing up in front of you [B]. Once it
reaches chin level, swing it back between your legs and repeat.
After you’ve done 30 seconds with your right arm, go straight to
the next exercise — you’ll use your left arm in the next round.
2 SwIng cleAn AnD PreSSReps: As many as you can in 30 seconds
with one arm, then move to the Snatch and Slam.
l transition from the Single-arm Swing by continuing with the
same back swing [A], but as the ball swings up in front of you,
punch up underneath it so it lands on the back of your wrist and
close to your body in the rack position [B]. Drive it straight up
above your shoulder [C]. Return the ball to the rack position, then
swing it back between your legs. After 30 seconds with your right
arm, go straight to the next exercise.
3 SnAtch AnD SlAm Reps: As many as you can in 30 seconds with
one arm, rest for 30 seconds, then move back to the Single-arm
Swing. l Swing the ball between your legs [A], then stand up
straight, swinging the ball to eye-level and punching under it so
the ball rolls over onto the back of your hand [B]. Lock your elbow
at the top of the movement. then, dropping from the hips, slam the
ball to the ground in front of you [C]. Repeat.
Single-arm Swing
Snatch and Slam
A
A
A
BB C
B C
Swing Cleanand Press