Have you ever trained with someone who is very strong but you take them to the gym and they can’t squat, deadlift or bench press any kind of decent weight? Or have you ever fought someone who is as strong as an ox in the gym but weak as a kitten in the cage? As fighters, it’s important that the exercises and routines you do in the gym carry over into your fighting game; anything less and you are wasting your time. This type of strength is commonly known as “functional strength.”
Functional strength simply means being strong in a useful way. For example, a guy who can bench press 400 pounds is functionally strong for weightlifting, but not as useful for attacking with the kind of techniques needed in Judo, BJJ, or MMA. These sports require you to be strong in a variety of movements including kicks, punches, grapples, swings, and slouch movements to defend a two-legged takedown attempt.
One of the best ways that people try to build functional strength is to implement a variety of functional training tools, such as kettlebells or Indian mallets. Although these tools are good, many people can’t access them or don’t have the funds to buy some in different weights. That’s why sandbags are so useful. Weight can easily be added to make your workout harder or easier and can be done at home for as little as $30. All you need is:
1 heavy duty canvas bag
20-30kg of sand
20-30 small ziplock bags
3 heavy-duty garbage bags
Simply place the sand-filled zip lock bags into the heavy-duty trash bags, and then place these trash bags in your duffel bag. Be sure to cut the straps on the bag and you are ready to go.
Sandbags are great because they take up little space, are cheap, and just so much fun to use. When you start using a punching bag, you will soon start to notice that the weight is constantly shifting, just like your opponent who is constantly on the move. I always use the example of the fact that many believe that a bench press is the best exercise you need to escape lateral control, even though when you bench your opponent, he simply shifts his hips and continues to hold onto the mat. This is because a barbell is a dead weight while the heavy bag is constantly moving. This makes it a great way to train to adapt to a moving opponent. Other benefits of sandbag training include an increase in:
grip strength
explosive power
Core strength and stability.
Cardio workout
anabolic threshold
I typically include sandbag lifts as part of my athlete’s conditioning programs using lifts like power cleans, bench presses, Turkish raises, overhead presses, runs, and sandbag strikes.
A beginner’s training may include:
Sandbag race 1 minute
Clean and press 20 repetitions
Squats 20 repetitions
Expansion and cleaning 20
repeat 2 rounds
An intermediate workout includes:
Alternate Strikes 30
Clean and press 30
run 30 seconds
Turkish uprisings 50
repeat 2 rounds
Advanced training may consist of:
The wrestler walks 50 repetitions
Sprawl and clean 50 reps
Turkish uprisings 20
Alternate Strikes 50
The wrestler walks 25 repetitions
Expansion and cleaning 25
Turkish uprisings 10
record your best time
Alternate exercise that may include:
Burpees, box jumps, skipping, heavy bag, pad work, kipping chin-ups or takedowns.
