Depending on the program utilized, the sandbag can be used to develop strength, power, conditioning, endurance, and even mobility.
Strength? Load it as heavy as you see fit and lift it.
Power? Throw it, clean it.
Conditioning? Use it for a MetCon or any variation of high intensity training.
Endurance? Use a lighter weight for a longer period of time, more repetitions, or even carry it around like a rucksack.
Mobility? Try the Sandbag Get Up! Also… Train through full range of motion with load and your mobility is bound to improve.
There are not many training tools available that can become the “all in one” like the sandbag can. It mimic movements of a barbell, dumbbells, kettlebells, weight vest, etc., all while adding the factor of instability which is crucial to the LEO.
What is Concurrent Training and why is it required for LE and other first responders?
It has been a big hype in the fitness world that you should NOT train those two things at the same time due to utilizing the energy systems required to train each individually would hinder gains for the other one. This is known as the Interference Effect. The Interference Effect is the negative impact aerobic endurance training can have on gains in strength, power/speed, and hypertrophy.
The current data suggests 3 major things: