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    Sandbag LOGOS - OVERVIEW

    Uploaded by

    John Rohrer
    This document provides an overview of the Sandbag Logos training plan, which is a 7-week program using sandbags as the primary training equipment. It is designed for fit athletes and focuses on strength, work capacity, endurance, and chassis integrity. Training sessions are 5 days per week for 60 minutes each and involve exercises like sandbag lifts, bodyweight movements, running, and agility drills. Equipment required includes various weighted sandbags, a foam roller, timing device, and pull-up bar. Frequently asked questions are addressed regarding the schedule, substitutions, nutrition guidance, and plan access.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Sandbag LOGOS - OVERVIEW

    Uploaded by

    John Rohrer
    195 views2 pages
    This document provides an overview of the Sandbag Logos training plan, which is a 7-week program using sandbags as the primary training equipment. It is designed for fit athletes and focuses on strength, work capacity, endurance, and chassis integrity. Training sessions are 5 days per week for 60 minutes each and involve exercises like sandbag lifts, bodyweight movements, running, and agility drills. Equipment required includes various weighted sandbags, a foam roller, timing device, and pull-up bar. Frequently asked questions are addressed regarding the schedule, substitutions, nutrition guidance, and plan access.

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    This document provides an overview of the Sandbag Logos training plan, which is a 7-week program using sandbags as the primary training equipment. It is designed for fit athletes and focuses on strength, work capacity, endurance, and chassis integrity. Training sessions are 5 days per week for 60 minutes each and involve exercises like sandbag lifts, bodyweight movements, running, and agility drills. Equipment required includes various weighted sandbags, a foam roller, timing device, and pull-up bar. Frequently asked questions are addressed regarding the schedule, substitutions, nutrition guidance, and plan access.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    195 views2 pages

    Sandbag LOGOS - OVERVIEW

    Uploaded by

    John Rohrer
    This document provides an overview of the Sandbag Logos training plan, which is a 7-week program using sandbags as the primary training equipment. It is designed for fit athletes and focuses on strength, work capacity, endurance, and chassis integrity. Training sessions are 5 days per week for 60 minutes each and involve exercises like sandbag lifts, bodyweight movements, running, and agility drills. Equipment required includes various weighted sandbags, a foam roller, timing device, and pull-up bar. Frequently asked questions are addressed regarding the schedule, substitutions, nutrition guidance, and plan access.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Sandbag LOGOS - OVERVIEW

    This is an intense, 7 week, 5 day/week, 35x Session Training Plan which deploys sandbags as the primary piece of training equipment, designed for fit athletes.

    Sandbag “Logos” is the second in a series of three sandbag training plans. Sandbag Ethos and Sandbag Pathos are the other two plans.

    Sandbag Logos was built in March 2018.

    Sandbag Logos deploys our most recent evolution of Fluid Periodization. Logus is has a slight strength emphasis and trains the following fitness attributes:

    Strength
    Work Capacity
    Endurance
    Chassis Integrity

    WeeKlY SCHeDUlE
    Monday: Strength (sandbag), Chassis Integrity
    Tuesday: Endurance - 6-Mile Running Assessment or 2-Mile Repeats
    Wednesday: Strength (bodyweight), Work Capacity
    Thursday: Work Capacity, Chassis Integrity
    Friday: Strength, Endurance (2-3 mile run)

    REQUiReD EQUiPMeNT
    3x Sandbags (40/60/80# - Men; 20/40/60# - Women)
    Foam Roller
    Open space for agility drills and shuttle sprints
    Watch with repeating, countdown interval timer
    30-Foot rope for pulling
    15-18" Bench, box or sep for steps
    Pull Up Bar

    COMMON QUesTiONS
    How long with the Training Sessions take?
    Training sessions are designed to take 60 minutes.

    What does “4/8x” mean? How about “15/25#”?


    First number is for women, second is for men, both for reps, and loading. Examples:
    4/8x Chin Ups = Women do 4x, Men do 8x
    15/25# = Women us 15#, Men us 25#.

    What Equipment is Required?

    • 3x Sandbags (40/60/80# - Men; 20/40/60# - Women)

    • Foam Roller

    • Open space for agility drills and shuttle sprints

    • Watch with repeating, countdown interval timer

    • 30-Foot rope for pulling

    What if I miss a training day?


    Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and complete the
    sessions in order throughout the plan.
    Where do I find unfamiliar exercises?
    See our Exercise Library HERE.

    What about nutrition?


    See our Nutritional Guidelines HERE.

    Can I see sample training?


    Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

    What if I can’t do the whole session?


    If you don’t have enough time to complete the whole session, you can split the session into two.

    How do I access the plan? Pdf? Online?


    Plan access is online, via username and password.

    Can I print out sessions to take to the gym?


    Yes - you can print a week of programming at a time.

    What if I have more questions?


    Email coach@mtntactical.com

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