Frequently Asked Questions (FAQ)
What size of sandbag should I start with?
There is no one- size- fits -all when doing sandbag training. Every person is unique in their strength and work capacity, so it is impossible to recommend a starter weight. Some experimentation will be required on your part. I do although recommend taking the time to fill individual ziplock bags, so your sandbag is adjustable in weight. You will quickly determine what weight is right for you. Sandbag training is much more challenging than using a conventional weight, so start light, and gradually progress to a heavier bag. Just keep in mind, that most lifts are done at low reps. You will be working on your maximal strength, not your muscle endurance. For sandbag construction, please refer to the article listed on this website.
What is the best way to time my intervals?
The GYMBOSS is excellent for this purpose. Check it out at www.gymboss.com Other interval timers can be found at www.intervaltimers.net
What do I do when it’s too hot to train outdoors?
Not every workout needs to be performed outside! GPPs, which can be extremely demanding, can be performed indoors with very little space requirement. Regular intervals can be done using a piece of cardiovascular equipment. I have found that burpee intervals is one of the most intense conditioning drills you can do. There is no excuse for missing a conditioning session! Some are only 10-12 min long!
What kinds of resistance bands are best?
I have found that bands from Iron Woody hold up well, and are pretty inexpensive www.ironwoodyfitness.com. Quality bands can also be found from Perform Better www.performbetter.com.
Many of the routines are very short. How can I perform a longer conditioning session?
Due to the intense nature of the conditioning, interval and strength and conditioning workouts, longer workouts are not necessary. If you would like to increase the amount of work performed, simply increase the work set by adding time, or sets. Although, I would suggest trying out the progressions listed for each exercise to make them harder before increasing the time worked. Quality over quantity is always best!
Should I do machine based intervals, or outside running?
When working to improve conditioning and run times, I suggest using a 400m track. Based on personal experience, I have found this to work the best. Fortunately, machine-based intervals such as biking, rowing, and the elliptical can be integrated into your routine and provide results as well. These work well when the weather is not cooperating with your training schedule.
How do I get/use a TRX?
You can check out a TRX from the front counter at the gym. You can also see your fitness coordinator to receive a TRX, as well as to get instruction on use. They would love to help!
Where can I use the TRX?
The easiest and best way is to hook it up outdoors around a pull-up bar. This gives you the space required to maximize your workout using the full principles (angles, vectors, and pendulum) of TRX training.
What if I am a beginner?
The workouts can be scaled to meet your needs and ability. A lot of the conditioning is done with your own bodyweight, and I believe every person needs to be proficient at this. Work to your level, rest as needed, and if you have any questions contact us! We’ll be glad to help!