Sandbag Training that Burns 1000 Calories
in 30 Minutes!
Ultimate Sandbag Training, the Ultimate Fat Burner?
Why so much talk recently about “the calorie burn” during our Ultimate Sandbag Training workouts? Mostly because we live in an age where there are A LOT of options. From fitness classes to bootcamps, to tons of new training tools hitting the market daily it can be more than overwhelming about what is the fastest way to get in shape. However, fast doesn’t always mean BEST! What is best depends on many factors including your current fitness level and abilities. A program that gives you FAST results could or could not be what is best for you.
For example, you could begin a new program of any sorts and because the fact you have been stagnate on other workout programs that you see a quick spike in fat loss or re-motivation in the effort you are giving your workouts that makes you feel like you are getting stronger. Yet, without proper progression and programming those workouts too become stale quickly and you end up right back where you were looking for the next “fast way to get fit”.
I wanted something different for you and our Ultimate Sandbag Training program. I didn’t want our Ultimate Sandbag Training to be a “quick fix” or a band-aid until you found something else to jump to once someone sold you on the next thing. In order to accomplish this goal it meant we had to start quantifying the results and what happens during our Ultimate Sandbag Training workouts. If you don’t have any measures then you have to no means to judge the effectiveness of your training programs.
We are in the midst of working with local university exercise physiology departments to help quantify some pretty exciting aspects of Ultimate Sandbag Training, but one of the simplest and easiest ways to get some instant feedback is to measure things such as heart rate and caloric expenditure.
Heart rate can give us some insight into the level of intensity of the exercise and what type of results we can expect. For example, if we work at higher intensities for small work intervals (i.e. 30-60 seconds) and follow with short rest intervals (such as 15-60 seconds) we can improve our aerobic and anaerobic capacity. Yes, research has shown that this form of high intensity interval training can benefit both energy systems so you don’t have to do additional “cardio” either from a health or performance perspective. This form of training also continues to jump your metabolism and burn for 12-16 hours after training, pretty good for a shorter training session.
So, how is this unique to Ultimate Sandbag Training as you could potentially perform such a program without Ultimate Sandbag Training. There are some BIG benefits from using Ultimate Sandbag Training for your interval training program. Here are few of the highlights…
-A common mistake people make is getting stuck performing the same movements time and time again. If we do so our bodies become more efficient and it becomes increasingly more difficult and it becomes more difficult to get into those higher heart rate zones.
-This leaves most people to focus on only two training variables; speed and load. People even try to move faster or add weight. At first glance these don’t seem to be bad ideas but let’s examine them a bit closer.
Speed: Let’s say we can achieve 20 bodyweight squats in 30 seconds. If we want to see a relevant increase of 20% that means and extra 4 repetitions. That may not seem like much but in 30 seconds that means we move from performing a repetition every 1.5 seconds to 1.25 seconds! My point? At some level it becomes an issue that we can only move so fast during an exercise to improve repetitions. By the actual nature of the movement it would take exceptional training to get to the level of performing a rep per second because of the movement requirements of something like a squat, we would eventually begin to compensate the quality of the exercise technique to achieve this goal.
If we were able to achieve such a goal we would create a lot more force on the body especially on the lowering (eccentric phase) and risk a bad repetition creating a lot of damage on the body even on a bodyweight exercise. Also, a 4 repetition difference in 30 seconds is a big difference and seeing progress could be quite difficult. So, let’s look at load.
More Weight!: This seems to be logical as well. Yet, like speed may be more limited than we first assume. If we take our bodyweight squats again and perform 20 repetitions in 30 seconds we produce a total volume (amount of work done) of 2475 pounds. If we simply grab a pair of 10 pound dumbbells and perform the same repetitions in the same amount of time we jumped the volume to 2875. That is additional 400 pounds of work in just 30 seconds!
Why would that be problematic? If we relied mostly on the loading factor if we performed just three rounds of JUST this exercise we have added 1200 more pounds of work to this individual. This could greatly impact their recovery if we did not manage this carefully and we could hit that wall in training pretty soon.
How Does Ultimate Sandbag Training Become the Answer?
If both speed and load can be troublesome what might be the answer? That is what our recent work with monitoring the results of Ultimate Sandbag Training has given me. COMPLEXITY! This is often the variable either never considered or known about. It seems that Ultimate Sandbag Training offers us a training variable not often discussed which is training complexity.
While in Italy to give our DVRT™ Certification I wanted to see if complexity could really deliver on results. I had a Power Ultimate Sandbag with me approximately 30 pounds and performed 30 second work and rest intervals. In order to keep the quality of work high we performed three cycles of 3 mini-circuits containing 4 exercises each. Using a heart rate monitor I burned 498 calories and averaged a heart rate of 150 beats per minute. If we take a very rough estimate (yes, please don’t write me about how this is not 100% accurate, it is an easy gage) that my maximal heart rate is 186 then that means for almost 30 minutes I was working on average of 80% of my maximal heart rate. Well into the zone of high intensity interval training. A few really interesting things I noticed though.
- If we choose to argue that 500 calories was not 100% accurate I left the monitor running another 30 minutes after and saw that it still had me burning another 300 calories not at work. Again even using this as a rough estimate we could see that almost 1000 calories were burned in an hour with myself only training for about 30 minutes of the training.
- The majority of my repetitions per exercise were under 10 per set. That means I was able to stimulate a high heart rate while not necessarily focusing on speed or load as 30 pounds is also light for my typical training. That must mean the complexity of the exercise was able to create a large metabolic effect.
Great, so what the heck is complexity? In our Ultimate Sandbag Training program it can come in many forms depending upon the progression we choose to utilize. Yes, progression, in other words, what is complex for one person may not be for another so we have multiple levels so anyone can obtain these types of results. Complexity typically comes in manipulating our ability to resist the movement of a load and to produce force outside our standard lifting patterns. In Ultimate Sandbag Training that means we can alter body and implement position.
Turning Outdated into Modern
Today’s training video shows a workout in how complexity can vary for each individual. here my wife, Jessica, and I perform similar movements with the same weight, instead of focusing on more reps or faster movements we changed complexity offering a challenging workout for the both of us.
Watch as the industry is going to catch on how training complexity may become the new wave of conditioning and fat loss training in a safe and effective way! Now we can have more intelligent training by working through a combination of all these training variables and offer better and faster results with Ultimate Sandbag Training.
