In combat sports, we rely on different forms of bags all the time. For physical training, however, athletes are not as familiar with sandbags and how they can help produce increases in strength, speed, coordination, mobility and balance. For centuries, athletes have used forms of sandbags to improve size and strength. This article is to remind you that sometimes the best ideas are old ones.

Although there are a number of different forms of sandbags to use in training, each one is versatile and can be used to develop practically every area of the body. Because bags can also be designed with different shapes, weights, handles and grips, each one can function in different ways. So, choosing a bag may be best according to the results you are looking to produce. But the good news is that, due to the lower price and versatility of a sandbag, you can perform a number of different exercises almost anywhere.

As you will see in this article, most of the exercises you can perform with a barbell, dumbbell or kettlebell can also be replicated with the sandbag. Because the grip, balance and weight of the sandbag can vary, however, the stimulus can be altered and enhance progress beyond traditional equipment. A strong grip is an important asset for a Jiu-Jitsu player. The different materials and weights of a sandbag can be used to develop the hands and forearms.

In addition to strength, the sandbag can also be used by the Jiu-Jitsu player to develop endurance. By performing higher-repetition complexes like the ones contained in this month’s workout, in addition to your arms and legs, you can also develop the capacity of your heart.

Sandbag complexes
The following two complexes can be used as a warmup to a training session or as a separate workout. These complexes will develop both strength and cardiovascular condition. Each complex can be performed by itself (upper or lower) on separate days for reps, or in combination in the same workout (upper and lower). Each exercise of the complex can be performed for either 10 or 20 reps. This will result in a 50 or 100-rep complex. If you choose the 100-rep complex, be sure to use fewer total sets.

Upper body complex

1. Bent-over row
Begin standing bent at the hips and holding the grips in front of the body. Pull the elbows behind the back and hands to the chest. Lower to original position and repeat.

2. Clean pull
Begin standing with the sandbag by the feet as shown. Stand up and extend the hips while pulling the bag up to chest height. Lower under control and repeat.

3. Front raise
Begin standing with the sandbag held at waist height. With the elbows straight, raise the bag out to the front of the body, to the height of the chin. Lower under control and repeat.

4. Shoulder throw
Begin standing with the sandbag lying against one shin as shown. Swing the bag up to the opposite shoulder into a throw position. Swing the bag back and repeat.

5. Side-to-side swing
Begin standing and swing the bag up to one side. Turn the hips and toes and swing the bag back to the other side. Repeat for the total reps.

Lower body complex

6. Front squat
Hold the bag in front of the body at shoulder height. Squat down and lower the hips until the elbows touch the tops of the thighs. Extend at the hips and knees and return to the top position.

7. Front lunge
Begin standing with the bag on the shoulders. Step out to the front on one leg and lower the back knee to the ground. Press the body back up to the top position and repeat on the opposite side.

8. Side lunge
Begin standing with the bag on the shoulders. Step out to one side and lower the body as shown. Press the body back up to the top position and repeat on the opposite side.

9. Back squat
Begin standing with the bag on the shoulders. Lower the hips until the elbows touch the top of the thighs. Extend the hips and knees and return to the top position.

10. Good morning
Begin standing with the bag on the shoulders. While only bending slightly at the knees, lean forward and push the hips back. Extend the hips and return to the start position.

Martin Rooney is the author of “Training for Warriors: the Ultimate Mixed Martial Arts Workout” and “Ultimate Warrior Workouts: Fitness Secrets of the Martial Arts.” He has trained champion fighters for the UFC, Pride, ADCC and Olympics. Information about upcoming TFW seminars and certifications at trainingforwarriors.com

More Training for Warriors here.

The guard position is centered on the hips. If the hips are free, the guard can be maintained and the opponent is vulnerable. When the hips are overcome or controlled, the guard and a Jiu-Jitsu practitioner’s ability to prevent a pass has become vulnerable.

Developing powerful hip abductors, adductors and hip flexors, therefore, are critical for keeping an opponent from passing (as well as correct technique, of course). Don’t get me wrong, developing strong hips does not mean you will automatically have a great guard, but know that stronger hips in addition to a great technical guard will make your game better. This month’s article will focus on these often overlooked and undertrained muscles. Although I am not much for training “gadgets,” the three exercises this month involve a rubber band training tool called a Superband. These can be found online at many performance enhancement companies and are inexpensive. I like elastic resistance for a few of the exercises listed because they are easy to transport, can be used anywhere as either a warm up, workout or stretching tool and due to the successful personal experience I have had with them over the last number of years.

Since the guard position requires patience and endurance in addition to strength, the exercises this month will also be performed with a similar style. As I tell all of my athletes, you should never let your physical conditioning be the reason you get passed or defeated. These exercises will require muscular endurance and mental fortitude.

Superbands come in a number of different levels of resistance. I would suggest starting with one of the two lowest levels of resistance. During the performance of the exercises below, know the resistance is able to be adjusted. Depending on the stretch you place on the band, you can increase or decrease the pull. Make sure you are using the strongest tension possible that you can still complete the exercises.

1. Hip abductor work: side band walks
Step both feet inside and onto the Superband. Pull the band up with the hands and turn the band so that it forms a “X.” Get into a half squat position with your shoulder blades pulled back and the hands pulled high to create more tension. From here, step out to the side with the left foot. Then bring the right foot back to meet the left. The right foot should be brought back slowly, under control and the foot should not drag on the floor. During this exercise you should stay on the balls of the feet and maintain the original half squat position. Perform the exercise for 10 meters to the left and 10 meters to the right and repeat for 3 sets.

2. Hip adductor work: band stretch and squeeze
Begin sitting on floor with two Superbands. Place one over each shoulder and pull the band around your back across to the opposite hip. Bring up each foot and place the band around the instep. Lie back on the floor and extend the legs. Then slowly open the legs to a full stretched position. Hold for two seconds and then close the legs and hold for two seconds. Repeat for 3 sets of 10 reps.

3. Hip flexor work: band guard pulls
This is another very demanding exercise, but also very specific to the guard position. Begin lying on your back and hook a Superband around the top of the ankles. From here, pull your feet up toward your hips as if your were assuming the open guard position. Hold for two to three seconds and then slowly let the knees return to the straight extended position. Repeat this for 3 sets of 10 reps.

* Martin Rooney is the author of Training for Warriors, Ultimate Warrior Workouts and Warrior Cardio.  He has trained champion fighters for the UFC, Pride, ADCC and Olympics.  Information about upcoming TFW certifications at trainingforwarriors.com

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Having trained high level Jiu-Jitsu players for years, I know that if you are focusing your attention on the mats, you will not always have a lot of time (or energy) for outside training in the gym. This, however, is still not an excuse to let your strength levels plummet while you work more on technique. Even though Jiu-Jitsu will probably create a slight drop off from your lifting personal bests, you can still maintain (and gain) strength while focused on “the gentle art.” The goal of this article is to remind you that a little extra time spent during warm ups and strength training can go a long way over time.

Many people may believe that you need fancy equipment to get superior results. I believe, on the other hand, that the power is not in the tool, but how the tool is used that produces the degree of effect. Not every gym has every new piece of equipment, but the good news is that most gyms are sure to have a bench. And why should the bench get much use? In this day and age when every new training tool seems to have a thousand uses, I want to remind you that the simple bench not only has opportunity for variety, but you also get to use your most important piece of equipment: your body.

Full Body Bench Workout
The following workout uses only two pieces of equipment: a bench and your body. This workout addresses the upper body, lower body and core and can be done multiple times per week as a quick, yet powerful circuit training workout to maintain strength and conditioning for the mats. The goal is to perform each exercise in a circuit for the number of repetitions listed below, rest for 1 minute in between circuits and repeat for 5 total sets.

1. Bench Pike Press
Begin with the feet on the bench and the hands on the floor in a pushup position. Walk your hands back so that your chest is vertical and hips form a 90 degree angle. Lower your head and chest to the floor. Pause for 1 second and press back to the original position. Repeat for 8 reps.

2. Bench One Legged Pushup
Begin with the feet on the bench and the hands on the floor in a pushup position. Raise one leg in the air while keeping the core tight. Lower the chest to the floor and hold for 1 second. Press back to the original position and repeat for 10 reps.

3. Seated Crunch
Begin seated on the edge of the bench with the hands at the sides and the knees and feet pulled up toward the chest. Extend the knees and feet out straight while keeping the core tight. Return to the original position and repeat for 25 reps.

4. Bench Reverse Hyper
Begin lying with the chest on the bench and the hips and legs hanging off the bench as shown. Extend at the hips and knees so that the body is completely horizontal. Hold for 1 second and return to the original position. Repeat for 10 reps.

5. Bench Mountain Climber
Begin lying with the chest on the bench and the hips and legs hanging off the bench as shown. Extend one leg at the hip and knee while the other stays hanging from the edge of the bench. Alternate the position of the legs to simulate a mountain climber exercise. Repeat for 20 total reps.

* Martin Rooney is the author of Training for Warriors, Ultimate Warrior Workouts and Warrior Cardio.  He has trained champion fighters for the UFC, Pride, ADCC and Olympics.  Information about upcoming TFW certifications at trainingforwarriors.com

* Martin Rooney is the author of Training for Warriors: the Ultimate Mixed Martial
Arts Workout and Ultimate Warrior Workouts: Fitness Secrets of the Martial Arts.
He has trained champion fighters for the UFC, Pride, ADCC and Olympics.
Information about upcoming TFW certifications at trainingforwarriors.com.