Sandbag Ground to Shoulder - Farm Boy Strength Program 

glad to help

Agree, KBs seem to lubricate those joints and ligaments that haven't been used in a while, even if you've been relatively active. I'm addicted to the the KBs now.

I'm dutch so I've been cycling all my life, started kettlebells a couple months back and last week I noticed my hamstrings engaging while going to work, just happened without conscious input. never had the ability to do that before.

@@rafelingd I know exactly that feeling. And as your glutes and hamstrings get even stronger from the swinging the effect will only become more noticeable.

@@rafelingd nice. i love cycling so this is good to hear. do you ride with clip-in shoes? you will we able to start to cycle between pushing with quads and pulling with hamstrings on those longer rides.

My lower back was getting destroyed from heavy KB deadlifts and I think APT in my form is why. It must have slowly crept into my form over time and I just realized it with your comment. Thank you!!!

Having an identical problem and discovered the same solution. When you bring your pelvis under you and squeeze your glutes to keep it there, you feel so much more planted when walking and lifting, and feel like I can really engage my core more when moving stuff. I am rehabbing a back injury right now and this posture correction has been a godsend. I found it by accident when I noticed moving my pelvis in a certain way reduced my back pain in bed.

More to come!

Would love this too

It’s a progressive work capacity theory. I think I’m the only guy who does it like this sadly. I’ve tried to teach it to trainers and their eyes just gloss over.

@@MarkWildman m.ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-HVgBWSOPx0I.html Similar to this idea

​@@MarkWildman That's not true, for example Brett Jones under Strong first with his Iron Cardio programme talks about this.

Hey man, I finished the first round last week, I did It 3x a week, always as the last excercise of RIte of Passage clean and press days. 10 min at 6 second at 25% was so rough! Im upping to 30% this week. Good luck!

Bro im a farmer who lifts bags of grain for a living and even i dont think i could do that lol

This will do it. Start at 15% or 20% if your concerned about your core strength

These shoes are fantastic.

1 year later. How far did you make it?

Very good question. I had to drop the 6, 7 second rounds at about 90 or 95 pounds. I added a volume workout where I used a lighter bag and kept the faster rounds. And I dropped the number of workouts I do a week. Two heavy, usually. One faster, plus slamball. I also kept tearing sandbags up so I went with a round bag. These take additional setup. For my heavy bag (now at 110-pounds and just under half body weight) I need about a 14 second round to get a good rep in. I couldn’t keep scaling these up the way Mark spells it out. I think Mark’s Nerd Math approach - volume cycles into a density cycle - work very well up to a certain point (heavy weight) and then you will need to try something different. On my kettlebell clean and press ladders, for example, I ran into trouble at 36kg. For the cost of equipment, the simplicity of the exercise, and benefit per minute of workout- I don’t think you can do better than sandbag ground to shoulders.

@@KurtStein81 thanks. Awesome work. I started at the beginning of 2021 with KB fundamentals and SH clubs. I wanted to add more cardio on Club days as I am gassing out on my Snatch density cycles. I started doing sandbag last night. I think it will help me solve my issue. I think I heard Mark say his programming works well up to 32KB and if you go heavier then the math changes. That maybe what's going on with your Clean and Press.

different kind of training

Players choice. It’s written as every workout but you can always repeat steps

Definitely

3 min

2 to 3

nice

Future projects

Michael Gonzalez stop moaning so loud...sand is pretty quiet.

build a bed of foam to drop the sandbag on maybe??? depends on the building. something like this might shake a building apart

How much weight did you get with the pea gravel in what bag?

@@MarkWildman I got a basic duffel bag from amazon and I made two filler bag to go inside. Each filler bag is a double lined heavy duty construction style trash bag (4 mil each) filled with just over 30 lbs of gravel and shaped/taped to fit in the duffel bag. At some point I will get some webbing to sew on some more handles but for now I will just be picking up and slamming down. Overall it is around 65 lbs, which is just over 25% of my weight. Though the bag may not allow too much more in it.

I like the solution. Good stuff

@@MarkWildman Thanks, will use it for the first time tonight. I'll let you know if I have a catastrophic failure. Another reason the gravel is better then the sand, easier to clean up.

@@MarkWildman Tried it out. Ground to shoulder every 6 seconds for 5 minutes. Good cardio.

No, just one line(stage) at the end of each workout of other exercises. Move down the list for the next workout. Mark says only twice per week.

Awesome. Monstrous. Badass. Real s%^t.

you can lighten your percentage load to 15 to 20% if you want. you rest is the left over time in the 10 sec so for now its 6 sec

Mark Wildman thanks brother.

start lighter. You could drop it to 15-20 % for a few workouts and build up your core First. Can you get your hands on a kb

Edit... dumbell

@@MarkWildman i'm saving for a kb, so i thought it would be better than buying a dumbell first. Thanks for the answer, i'll start lighter than 🇧🇷

Depends on how big the jump in weight is

2 days a week. Move up when you are sure it won’t kill you

@@MarkWildman LOL I will do it. I'm pretty healthy and strong I can do 50+ strict push-ups at once. But I have been neglecting legs and I think the sand bag will be perfect. Thanks 👍

@@brianlee6849 Ive done those 10 min every 6 seconds at 25% and it is some instense shit. Im 22 and near my peak physichal shape.

@@ElDuardo01 Good to know I will have a challenge I still pretty strong my son is 23 in the army and I can still beat him and his buddies in most things. Thanks 👍

@@brianlee6849 Then you must be in excelent shape! Im looking forward to be able to say that in my fifties. Cheers!

Which app ?

@@CarlosSantiago-td9eh Hybrid Stopwatch or Stopwatch Timer by Javier Salmona on Android. It's not perfect, sometimes skips seconds. I bought a cheap workout programmable stopwatch thing since I posted this comment over a year ago.

@@TheDimskiy Thank you!

Damn straight you can

Cerberus? I have a Cerberus I got over there which has lasted. It’s a round one.

2 times

@@MarkWildman perfect thanks for your response. Cant wait to give it a try. How quickly should you attempt to move the time of the sets? Do one time for a week then the next week jump up one minute?

Different total weight for heavy light. Heavy adds up to less total weight. Light adds up to more total weight.

Kinda... not really. Snatches are all about the grip. This helps with workload. But the grip, pacing and shoulder position are very different

Add min = add volume 3 x 6 = 18 4x 6= 24 ....... 9x6;= 54 10x6 = 60 @ 9 sec = 66 @8 sec = 75 @7 = 85 @6 = 100 reps In 10 min Go up in weight repeat. Build to 50% Go crazy... build to 100%

@@MarkWildman thank you Mark. So as I read it looks like if I'm do farm boy workouts per week, each workout goes up on minutes starting at 3 minutes. And in a 6 weeks I should be at 10 mins with 6 second sets.. And then add weight and reset to 3 mins. And do it all over again. Thank you. 🙏

I am working my second way through the workput 31%. After I do 60 rep every 10 sec. I have been doing 70 reps 9 sec, 80 reps 8 sec, 90 repa, 7 sec. The real difference is that at 9, 8, 7 sec reps the rounds are 10:30. Love doing this though. Thanks Mark.

@@MarkWildman I always have a mental block at setting timers for rep and load in these progressive programs. Makes me feel retarded. Thank you for the breakdowns. For some reason I need the break down on paper or to be told slowly with the assumption I’m an idiot…

Maybe down the road. It’s low on the priority list

@@MarkWildman A maybe is good enough for me. Thank you.

@@MarkWildman Some great arguments for why making our training fighting-centric should be top priority. It is truly the greatest function our fitness could serve--to protect ourselves and our loved ones.

I’m doing each step only once. That should put each weight with 12 workouts. And 5 weights from 25% to 50% would be 60 workouts. At twice a week that’s 30 weeks. At 3 times a week that’s 20 weeks

@@MarkWildman thank you sir, love this. Been looking for sandbag shoulder routine of some sort, this fits the bill. Do you have a program or programs that uou offer digitally or book? Thanks again

Yes. The slam ball just needs to be heavy

Yes

I did. I think it was about 10 years ago. I hated my 35# kb so much after that. I have it away. Never got to 36:36.

I did and I didn’t do it much after that. Save that type of training for when you actually have a mountain climb on the schedule, or an elk hunt

I forgot to add that on that workout you absolutely cannot jackrabbit at the start. If you do, you run out of gas halfway through. Let the natural rise and fall of the bell dictate-if you try to go hardstyle at first it will be difficult. I used 35# for 10 reps per 15 second on-block, total 800 reps. I heard from a coach of mine the recommended min. had been lowered to 5 reps per 15 second on-block. The VWC scheme is pretty good. I have used it for speed rope and swings, but not to 80 rounds anymore. Too many bad aches and pains at 65+.

stephen king 36:36.....I wonder how many people actually got to that...? 80 reps, 5x 15:15 with a 20kg or maybe a 24kg is about the max I think I’d ever need. Well I’m 58, KJ is like 35 so that’s something ....this Mark w/o with sand bag reminds me a bit of that but I think this is way more realistic.

Hug squat

im gonna make that a program goal

@@MarkWildman Let's ignore that the song says: "sixteen tons - what do you get - another day older and deeper in debt."

That will do it

Same basic program