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NOFFS Sandbag Series

The Sandbag Series

The Sandbag Series provides you with a training plan that develops the raw strength and power needed to meet the performance demands placed upon you in any environment.  This series progresses through three phases of training: Build Your Base, Gain Muscle, and Get Powerful.  Each phase builds upon the work completed in the previous phase and preparing you for what’s to come.

Phase 1 - Build Your Base: A strong and solid base fitness level will be built utilizing a sandbag for resistance. For individuals that have never used sandbags before, you will quickly learn the challenges of lifting a mass that shifts as they move.

Phase 2 - Gain Muscle:  Builds lean muscle mass and increases workout capacity through the use of higher sets and repetitions.

Phase 3 -  Get Powerful:  Movements will become more explosive therefore developing the power necessary for immediate bursts of energy often required in operational environments.

How to Set Up Your Schedule

  1. Each phase in this series has 2 training days, Workout A and Workout B.
  2. Complete 3 to 4 training sessions per week, alternating between Workout A and Workout B.
  3. Aim for no more than 2 consecutive training days each week. For example, if you do Workout A on Monday and Workout B on Tuesday, Wednesday should be a recovery day.
  4. Add a recovery day to break up more than 2 consecutive training days and give your body the rest it needs to perform more efficiently. Recovery days can include a combination of light activity, stretching, low-intensity cardio, and massage.

Workout Duration

Each workout has three duration options: 30 minutes, 45 minutes, 60 minutes

If the movements in these workouts are new to you, it may take longer than the duration specified to complete your workouts. As you become familiar with the movements, you will be able to complete them in the allotted time.

How the Stages Work:

Each Phase in the Sandbag Series has 3 progressive stages.  As you advance through the stages, you'll notice that repetitions, time, or number of circuits you perform may change.  Advance to the next stage of training after every 4 workouts (ABAB). Once you complete the final stage in the phase, progress to the next phase of training.


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