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0:52

you , jt . Talk to me about

0:54

the sandbag program . Yes

0:56

, indeed , the sandbag program . We're releasing

0:58

it . It is awesome because it's simple

1:01

. All you need is

1:03

one sandbag and possibly

1:05

a lighter item as well . Let

1:08

me explain . So you're looking

1:10

for a sandbag which is approximately

1:12

40 to 50% of your body weight . Now

1:15

, for some of you out there , in

1:18

terms of lifting , if you have no lifting

1:20

experience , it's always better to

1:22

err on the side of like slightly lighter

1:24

. So if it doesn't quite marry , up to 50

1:27

of your body weight , aim to go a fraction lighter

1:29

. You'll get stronger , you'll get your technique good and you can go

1:31

from there . But the other thing I would advise

1:34

, as a slight addition to that , is either

1:36

a kettlebell , which is half the

1:38

weight of the sandbag you're getting , or a

1:40

med ball or a dead ball , so you've

1:42

got something warm up with . There are some dynamic

1:44

drills which are in the program , so having a lighter weight

1:47

is good for that , and then you've got your slightly

1:49

heavier one to get you primed . Okay

1:51

, nice , now tell me who is this

1:53

for ? Can beginners do this program ? Beginners

1:56

can indeed do this program . Generally

1:58

, what I'd say is the most important

2:00

thing is to make sure that you're keeping your technique

2:03

quality . Is , the most important thing is to make sure that you're keeping

2:05

your technique quality . You know that's our rule for everything . But with sandbags

2:07

, because of the unorthodox nature of it

2:09

, you are more inclined to round

2:11

your back , you are more inclined to like breathe

2:14

incorrectly , and that's why I always

2:16

say you know err on the side of caution . So

2:19

it's great because it has no-gi

2:22

applicable grips . I don't

2:24

want you guys to buy a sandbag that has handles

2:26

. The idea is that you can't grip it properly

2:29

, so you have to grip your own hands S-grip

2:31

, gable grip , palm grip , which

2:33

is very applicable to no-gi , but it's also

2:36

great for all-round strength if you're training in the gi as well

2:38

. Yeah , so in that way . Yeah , there

2:40

are those like tactical sandbags with the handles

2:42

and chips , sure , which , if that's what

2:44

you got , it's fine , that's okay . But that's not what

2:46

which ? That's not the benefit we're seeking

2:48

. So our preference is the more kind of

2:50

cylindrical , cylinder shape sandbag

2:53

. Yes , and you know there's a lot of different

2:55

brands that do them . Ideally , you want

2:57

to get the ones with the zip and the Velcro . They

2:59

didn't used to have those . Those . They're usually a dual

3:01

ply , so they have an inner bag

3:03

and an outer bag . That just means it's not going

3:05

to burst on you and sand's going to go everywhere

3:07

. Yeah , nice . Now correct me if I'm

3:09

wrong , but this program is great if you

3:11

don't train at a gym , like if you just want to work

3:14

out in your garage or your living room , yeah , it's perfect

3:16

for that . Like . It's one of those things

3:18

where most gyms don't

3:20

have sandbags . Yeah , fair play . Andbags

3:22

also , in the same way kettlebells are

3:24

. You buy them they're actually not that expensive

3:27

and then you set you don't have to Got

3:29

it for life . Pretty good . Yeah , obviously you don't want

3:31

to leave it outside to get in the rain

3:33

or anything like that , but you could just have it on your

3:35

balcony at

3:41

your foot . So in that

3:43

way it's actually a really home

3:46

gym friendly tool . That's mad . Now

3:48

, specifically for people on

3:50

the app , you

3:52

would couple this with , like a mobility program

3:54

, definitely Time permitting . There

3:57

is warm-up drills in there specifically

3:59

for it . But I would definitely say

4:01

anyone who's doing any lifting , you want to be doing

4:03

some additional stretching and flexibility

4:06

work . Do not underestimate how much

4:08

this will make you tired . It

4:10

won't necessarily make you sore , maybe , but it

4:12

will fatigue you . That's why it's only

4:14

two days a week . It

4:17

looks simple , but simple doesn't

4:19

equal easy . It's simple but it's hard

4:21

. So I always encourage people take

4:23

it slow for the first cycle , gauge

4:25

how it feels , and you're going to get stronger real

4:27

quick , matt . So in that regard , if someone's

4:30

like look , I normally train like four

4:32

days a week , would you suggest

4:34

if they wanted to add extra workouts let's say

4:36

that they were recovering adequately could

4:38

they double up on the sandbag work , or would you suggest

4:40

they did something else ? I Sure Could they double up on the

4:42

sandbag work , or would you suggest they did something else ? I would

4:45

actually suggest they do something different . Yeah , I would say

4:47

that you would do maybe a third

4:49

day of kettlebells or you know , the mario , like something which is

4:51

just unrelated to these movements . Yeah

4:53

, just because the way they do load you up in

4:56

the shoulders and the back Okay , makes sense , I

5:03

guess . Last thing is there anything kind of specific to the sandbag that

5:05

you think people should know as they're starting out ? Definitely , uh , the the major

5:07

thing is that the sandbag , while

5:09

solid , is a fairly dynamic

5:11

tool because it kind of moves around on

5:13

you and that means that you're going to

5:15

have to adjust while you're lifting

5:18

. Breathing is absolutely key

5:20

, the thing which makes sandbag training hard

5:22

. You have to squeeze very hard

5:24

to keep control of the damn thing

5:26

. That makes it even

5:28

harder for you to control your breathing , because usually

5:30

you breathe , your brace and then you lift

5:32

and you can breathe in and out , and it's okay . What

5:35

I've found with sandbag training there's a huge

5:37

anaerobic component where

5:39

you've got to take your deep breath

5:41

, taking as much oxygen as you can brace

5:44

, and then your breasts are only partial

5:46

, because if you've got all

5:48

this load and you collapse around your spine

5:51

, yeah , you could injure yourself . You've

5:53

got to be really aware of that , yeah , so

5:55

it's really important that people

5:57

are , you know , following the instructions

6:00

in the program and if it feels

6:02

like it's too heavy , don't do more . And

6:04

also , the other thing which people tend to do is

6:07

try to do more reps . The mode

6:09

of progression is more sets

6:11

, not more reps , right , and

6:13

you will find that you get strong quick . That's

6:16

what's so awesome about sandbag training . And

6:18

then you're probably going to need to get a heavier sandbag

6:20

, yeah , which is the way . So

6:30

typically they go up in kind of 20 kilo or like 50 pound increments , depending on how

6:32

you're coming at it , I guess . Last thing to mention what

6:34

are the cycles ? Six weeks , yep , six-week

6:36

cycles Cool , so they'll be following the same

6:38

workouts for six weeks . You can complete

6:40

the first cycle

6:43

with one sandbag , but , like I said

6:45

you would , it would be good to have a dumbbell

6:47

or a kettlebell to do some lighter prep

6:49

work with . Yeah , um , but as

6:51

you do progress , there is accessory

6:54

work with a lighter bag , and then you main work

6:56

with a heavier bag , and , and I

6:58

think anyone who gets

7:00

the benefit from this program will see the huge value

7:02

in it because you do get strong quick , and

7:05

then there's going to be more conditioning later

7:07

on down the track , and that's where

7:09

having a lighter bag is a huge advantage

7:11

. So you only

7:13

need one bag and all you need

7:16

is just a couple square meters of space , whether it's

7:18

in your garage , your living room , wherever and

7:20

you're going to get freaking strong and

7:22

there's going to be more

7:24

detail , but it's simple . You've got to make it work

7:27

for you . So find the grip that suits

7:29

you best , depending on how long your arms are , and

7:32

basically give

7:34

yourself time to recover . Don't rush it

7:36

and also don't do the workout

7:38

if you're really tired . Make

7:41

sure you're fresh when you hit it to get the maximum

7:43

benefit . Awesome . So

7:45

if you are new to the app , the

7:48

app will navigate you through the weeks and

7:50

through the cycles , like . You don't need

7:52

to do that yourself . So you just hit train now , do

7:55

the next workout and then , once you've done six weeks like you've completed

7:57

six , four weeks you move to the next cycle . So that's

7:59

all good . If you've got any questions , you can contact

8:01

us through the community group . And

8:03

, yeah , enjoy your training , it's going to be good

8:05

.