Sand Training: Enjoyed getting to Santa Monica beach to train Brendan Schaub this week for The Fighter & The Kid YouTube channel.
I love doing speed training and explosive work in the sand because of the low impact on the joints, the additional balance, coordination and stability required w/ a non-even surface like sand + the added test of your stamina & endurance levels having to constantly operate at a higher heart rate than on a hard surface. It's a great addition to the gym, adds variety to your training, especially if you're dealing with lower body joint & tendon issues or impact training.
This week w/ Brendan, I focused on his endurance, by pushing him to maintain his hand speed & power output with 10mins of high intensity boxing mittwork & movement w/ no rest. Then I added some explosive speed & agility drills to the session, including a 15yrd sprint w/ change of direction @ 5 yards, finished w/ some kettlebell & battle ropes resistance training.
Look for the video next Mon on The Fighter & The Kid YouTube channel.
Here is the entire workout, find some sand and do it, then get it done in the gym to compare results / progress:
Warm up: x10 mins steady pace sand run & plyometrics
Boxing (mittwork): x10mins no rest •
Explosive Speed & Power work:
Explosive Power: x2 sets:
x10 knees to standing jump w/ 10lb med ball jump slam (30s rest between sets) •
Speed | Agility: x4 sets:
max effort tuck jump to timed 15 yard cone sprint test w/ change of direction (20s rest between sets, aim for 3-5s sprints) •
Circuit: x3 sets
16kg kettlebell snatch x10 (left)
30s battle ropes: alt wave
16kg kettlebell snatch x10 (right)
30s battle ropes: dbl wave
Onnit steel mace offset push ups x10ea side •
Floor work: x3 sets
12lb medicine ball plank roll out x10
opposite elbow to knee climber x10 •
Cool down & stretch