EQUIPMENT: Rubber tire sandbags

Above is a very recent photo taken of some new sandbags (SBs). One is a 60# and one is a 40#. The 53# KB is shown for scale. These SBs are made out of sand and truck tire tubes. They seem to be very durable. The 40# has a nylon strap running through the section of tube to create handles. Surprisingly, these SBs are extremely ergonomic....well, as ergonomic as a 60# bag of sand on your shoulders can be. The curvature of the SB creates a yoke-type fit on the traps and neck. These are absolutely ideal for running or trekking under load during workouts.

These are Nate's. He says he's got more tire tubing for those of us who want to make some at home.

SWAT shuttle run

This photo is of not only the 40# and 80# sandbags, but also of some of the heavier punching bags. The following shuttle run was the most recent SWAT fitness exercise:

• 40yd sprint
• 40yd with 80#SB
• 10x 80#SB Zercher squats
• 40yd sprint
• 40yd with 40#SB
• 10x 40#SB getups
• 40yd sprint
• 40yd with 35#KB
• 10x 35#KB two-handed ground-to-overhead snatches
• 40yd sprint

Here are the results as promised:

• "788" 2:19
• "45" 2:26
• "200" 2:29
• "8" 2:30
• "65" 2:40
• "146" 2:45
• SH 2:45
• "111" 2:46
• Tree 2:46
• Jew 2:56
• "787" 3:09
• "474" 3:10
• "315" 3:10
• "736" 3:25

Great effort by everyone. This was a really intense exercise. It was go-go-go from the start without letting up!

Exercise of the Week: Sandbag Get-Ups

Sandbag Getups (SB GUs) are similar to Kettlebell Turkish Getups (KB TGUs). All "get-up"-style exercises are multi-joint, multi-planar, and hence...very functional. They have been deemed some of the best core movements.

A lot of our guys are using SBs these days. They are really easy to construct and affordable ($25). Check out this video by Rob Shaul of Military Athlete to see how he makes his SBs.

For now, try a few SB GUs with a bag of dog food, laundry, or water softener salt you might have lying around the house. Most of our guys can manage a 40# bag, building up to an 80#er. Women should start lighter.

GYM: Nick's garage gym equipment

I asked Nick to send some photos of his growing garage set up. As you can see, there isn't much there...or is there actually a whole lot?

The heavy bag on the left is a seabag filled with 83# of wood pellets (I call most every heavy bag a "sandbag" whether it contains sand or not, and abbreviate it "SB"). The ruck on the right holds another SB, this one 40# for hikes, stairs, hills, and step-ups. The tire is for flips and jumps. The sledgehammer is for striking the tire (awesome core plyometric). And of course no functional home gym is complete without a kettlebell and a pair of hex dumbbells. Not pictured is the pullup bar contraption mounted to the ceiling.

So his gym consists of:

• truck tire
• sledgehammer
• pair of dumbbells
• 35# kettlebell
• 83# SB
• 40# SB, and pack
• pullup bar

Nick's actually got enough equipment to stress each of the seven primary movement patterns and more. Anyone who participates in a functional fitness program will look at the above photo and tell themselves, "Man, that's a pretty sweet setup. It's got everything I need." Anyone who attends the local health club argues, "What about an elliptical trainer, a leg press sled, or a curl bar? This dude must be crazy." How different the mindsets are....

There is group of our SWAT guys who have been doing a lot of SB training lately (Nick included). They are still learning a lot of new movements with their 40# and 80# SBs. They're big into SB get-ups, Zercher Squats, and clean-and-presses. I'm on their informal email list, so I get updated on their workouts and performances. As I get more photos and testimony from them, I will post.

Thanks Nick for sharing your gym with us.

Tower climbing update

The above photo captures some of the equipment used in my stairclimbing training. They are:

• weight vest (adjustable in 2.5# increments up to 50#)
• 35# sandbags (abbreviated SB)
• high-rise hose pack
• fire hose rolls

These "implements of destruction" are used during my training sessions at the fire department's hose tower. The tower has an interior metal grate staircase rising 35ft from basement to the top. The basement has adequate space for gymnastics and kettlebelling, and the ground-floor door leads to the outside. With those characteristics, literally most any variation of stairs, weights, running, dummy dragging, tire flipping, or whatever else can be combined. It is a real treat to have such a facility!

While I do design combination workouts for general physical preparation (GPP), lately I have been adding sport-specific preparation (SSP). Have no fear. My GPP needs are still being met through the Prison Workout #3. My SSP workouts are stair climbing (no kettlebells, no pullups, or anything else). So what do my stair-only workouts look like? Here are some examples of recent WOs:

• 10 climbs wearing 50# vest
• Carry up a 35#SB or KB on even numbered climbs

• 10 climbs wearing 50# vest
• climbs 4,5, and 6 added carrying a 35#SB to the top
• recover for ~5 minutes
• 10 climbs with no vest

• 15 climbs wearing 50# vest
• hit only every other stair on every climb

As you can see there is a trend. I call it "working under load." That 50# vest gets damn heavy. But recall this is in preparation for Fight for Air CLIMB, where I'm wearing and carrying full police tactical gear for 31 floors. The training MUST replicate the event...in not only body mechanics, but also duration, intensity, and load. The longest duration of the above workouts was the third one, and that was barely over 15 minutes. The middle WO had two components. The first phase (vest) took 9:46 and the second (bodyweight) took 6:43. The top WO took 10:28, but I finished feeling like I dogged it a bit. Look for me to kill that time soon.

I haven't used the high-rise pack or the rolls recently. Simply, I have been training solo. I don't run out of heavy things to carry up when I am by myself.

So in summary...I am doing the PWO#3 some days. Other days I do stair climbing for SSP. Other days I rest. The mix of GPP and SSP (AKA: Event Prep) right now is keeping me very focused. Anticipated changes include getting back to the 18-story building for training. I will continue with this plan through the event in 4 weeks.

Exercise of the Week: Sandbag Zercher Squats

The SANDBAG ZERCHER SQUAT is a relatively simple movement. It requires very little discussion. Basically, cradle a sandbag in your hands (much like a husband would carry his new bride over their new front door threshold). And do squats.

I like the Zercher Squat because it can be "loaded" with most anything: sandbags, barbell, kettlebell (goblet squat), people, tree limbs, pipes, heavy bags. Be adventurous when you workout.

This is named after a StrongMan named Ed Zercher. He was competing in the 1930s. He trained using odd objects, such as anvils. Awesome!! He did the Zercher squats with a barbell resting inside the creases of his elbows.