Have you ever trained with someone who is incredibly strong, but do it in the gym and can’t squat, deadlift, or bench press any kind of decent weights? Or have you ever fought someone who is as strong as an ox in the gym but as weak as a kitten in the cage? As wrestlers, it is important that the exercises and routines you are doing in the gym are carried over into your fighting game; anything but and you’re wasting your time. This type of force is commonly known as “functional force.”
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 he’s not as useful for attacking with the kinds of techniques needed in Judo, BJJ, or MMA. These sports require you to be strong in a variety of movements including kicks, punches, grabs, movements, and stretches to defend a two-legged takedown attempt.
One of the best ways people try to build functional strength is to implement a variety of functional training tools, such as kettlebells or Indian sticks. Although these tools are good, many people cannot access them or do not have the funds to buy some of different weights. This is why sandbags are so useful. They 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 duffel bag
20-30 kg of sand
20-30 small zip lock bags
3 heavy duty garbage bags
Just put the sand filled zip lock bags in the heavy duty garbage bags and then put these garbage bags in your duffel bag. Make sure to cut the straps off the bags and you’re good to go.
Sandbags are great because they take up little space, are cheap, and just so much fun to use. When you start to use a punching bag, you will soon begin to notice that the weight is constantly changing, 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, although when you bench press your opponent, they simply shift their hips and continue to pin you against the mat. This is because a barbell is a deadlift while the punching 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 stability and strength
Cardio workout
Anabolic threshold
I typically include sandbag lifts as part of my athlete’s conditioning programs using the lifts such as strength cleanings, bench press, Turkish lifts, overhead presses, running, and punching with sandbags.
A beginner workout may include:
Running with sandbags 1 minute
Clean and press 20 reps
20 reps squat
Spread and clean 20
Repeat 2 rounds
An intermediate training includes:
Alternative slams 30
Clean and press 30
Run 30 seconds
Turkish gets ups 50
Repeat 2 rounds
Advanced training can consist of:
The wrestler walks 50 reps
Spread and clean 50 reps
Turkish gets ups 20
Alternative slams 50
The wrestler walks 25 reps
Spread and clean 25
Turkish gets ups 10
Record your best time
Alternative exercises that may include:
Burpees, box jumps, jumps, heavy bag, pad work, chin-ups or takedowns.