If you haven’t got some boxes to jump on or a long patch of grass to sprint along at your bootcamp, it can be difficult to train your clients ballistically once they start getting strong.
Lucky for you, Garry from Kaizen Fitness is sharing with us a very ballistic workout that just uses sandbags (although, in a pinch kettlebells would also serve for this workout). Read more about Garry in the author box below.
Bootcamp Ballistics – Low Rep Workout
Category: High Intensity Training
Method: Ballistic / Plyometrics
Purpose: Anaerobic Energy Pathway (Phosphate)
Equipment: Stopwatch, Heavy Sandbags + Some Markers or Cones
Are you ready for some BALLISTIC training?
Today we are training the most commonly overlooked energy system in bootcamp-style outdoor group training programs: the phosphate energy system.
Hit the phosphate energy pathway using very short time intervals (typically < 10s) and by prescribing explosive, plyometric exercises. This is an awesome way to develop strength power and speed.
Set out two lines of cones or markers approximately 5m to7m apart.
Set a timer to go off every 40s for 12 minutes. Participants work to complete a quick, powerful superset of tasks as fast as possible – ideally in under 10s.
They can then rest for the remaining time – up to 40s – before repeating the task. As the round goes on and fatigue sets in, it will take slightly longer each time. This will really push the limits of the phosphate energy system and invoke the training effect.
The harder and faster you complete the task, the more rest you earn – and every second counts!
Workout Time
2 x 12min rounds (with a total of 19 sets per round). Allow 5 mins rest in between rounds.
Total Workout Time = 29mins
Levels
Beginners: 10kg Sandbag or Powerbag
Intermediates: 20kg Sandbag
Advanced: 30kg-40kg Sandbag
Warm-up
Wake up the nervous system with an agility drill that includes some plyometrics. Try my agility ladder drill.
Workout (29mins)
| Round 1 | Beginners | Intermediates | Advanced |
|---|---|---|---|
| Every 40s for 12 mins: | |||
| Sandbag Deadlift High Pulls | 3-5 reps | 3-5 reps | 3-5 reps |
| + | |||
| Lateral Jumps over the sandbag | 5 jumps | 7 jumps | 9 jumps |
| Round 2 | Beginners | Intermediates | Advanced |
|---|---|---|---|
| Every 40s for 12 mins: | |||
| Sandbag Thrusters | 3 reps | 3 reps | 3 reps |
| + | |||
| Sprints between cones* | 1 sprint | 2 sprint | 3 sprint |
* With such short sprints, focus only on the first 2 or 3 steps to accelerate quickly. Stop completely before starting the next one.
Cool-down
Stretch the Chest, Shoulders, Hamstring, Calf, Quads & Neck
Exercises
Sandbag Deadlift High Pulls
Lateral Jumps
Sandbag Thrusters
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Garry Robinson is a Group Outdoor Personal Training Expert and the creator of Bootcamp Workout Ideas, a field manual for personal trainers who love training outdoor fitness groups.
Originally from England, he now lives in Sydney, Australia, where he has developed his own unique brand of group outdoor fitness. He is a massive fan of outdoor exercise and continues to research ways to make fitness camps fun and effective for participants and profitable for their owners.
You can receive free weekly workouts and business building advice by subscribing to his newsletter and blog over at www.kaizen-fitness.com
Wow! I ran this one this morning for an early morning Bootcamp…participants loved it! I put in about 4 min. of cardio in between the 12 min. This class was perfect for our class size which is approaching 30 people!