Thanks for putting this out Brian. Sandbag cleans came up in a comp that I did a few weeks ago; if I hadn't watched your sandbag videos in preparation I likely would've gotten hurt due to poor technique. Thank you again for pumping out so much good content!
Solid conditioning workout man. 2 or 3 of these a week would get most people into the best shape of their life in all honesty. Imagine filling those minutes with 6 count burpees after your reps. That would be ghastly
Sometimes I will add some Burpee’s to the end of each exercise, which makes it exponentially hard harder, but I’ve never tried the six count! I bet that would be absolutely brutal
Hep. Short but inspirational 👍👍👍 I am contemplating, which 3 exercises, I would like to try this with. Not because I often only have half an hour available for training, but because I sometimes like to get it over with...... I think, this could be brutal👍🙈👍.
You are ridiculously strong pound for pound. Repping your own bodyweight for three different compound movements with that much explosiveness is insane. Also puts a high energy demand on the body, maybe you could talk about how you keep such high energy levels.
Hi Brian! I’ve been struggling to put together a 3x per week strength program that works with my combat sports schedule. Before this, I ran an upper/lower split I made after watching one of your videos, and I loved how simple and effective it was. Do you have any tips for setting up a 3x per week program that still lets me hit all the major movements twice a week? Thank you for all the awesome content by the way!
Honestly no man, if you hit all 4 big lifts 2x a week on a 3 day schedule, you would be asking a lot of your CNS which is going to substantially degrade your combat sports training. I would focus more on building the weights around the combat sports training and utilizing the most transferable exercise exercises in the gym
I think those are great choices. I think thrusters would be even better than a strict OHP though because you would get the added front squat and could use substantially more weight
Love this, thanks for the upload - I must get myself some heavier sand bags. Quick question, at 2:45, is that an Irish or an Ivory Coast flag hanging from the ceiling?! Thanks again
The colors are nearly the same, but the way it hangs, ivory coast it is. On the flag of ireland, green comes first, then white and orange on the right.
For someone not training for strongman but who likes the idea of farmers walks (and suitcase carries) is marching in a place a semi-valid modification in your opinion? I have a fairly small home gym so doing them correctly and walking doesn’t really work.
Yeah, man, absolutely! And I think they are superior to just holding in place because the Jostling around of the weight definitely works you in a different kind of way. If you don’t have the real estate, marching in place is a great option.
I utilize this style of workout at least once a week due to my schedule. I make sure to use exercises that i love to make it a really fun session. My go-too is: dips, Sandbag squats, farmer carry.
I love how people will always find something to complain about - in this case, lack of warmup :D If you feel rusty, start with 50% of your "max" for the day, then bump the intensity. There's your first 10min warmup (over 3 sets of increasing difficulty). Brian, good stuff! I love me a good old EMOM with 3-4 rotating exercises and ~15-20sec rest. I recall Matt Fraser swears by these as well and would usually do 4 movements spread over 40min. I've done it a few times and it's always a hit.
@ I have my job, school, and I am a coach. So I don’t have much time on my hands, & sometimes I’m just mentally fried or physically exhausted. Powerbuilding, & Cardio tips. I love the big 3, Hypertrophy work, & I like to jog as well. Besides the stamina, and endurance part. I fear of inputting too much volume, and wondering how much I should push myself on weightlifting days & cardio day, since I’m very active throughout my week. Also how would somebody transition down to a minimalist phase after a full 12 week program cycle? Something I was always curious about.
Just go a little bit later on the weights and it won’t spike your heart rate as much. This will allow you to build your work, pass me and eventually work up to heavier weight.
Ummm if you’re asking if it will get your heart rate up, yes. But I don’t think carrying your body weight in each hand or picking it up from the floor and throwing it on your shoulder could be considered cardio in the traditional sense. It builds both strength and work capacity
It literally took me 2 rounds? which was less than 5 minutes. You should be using a weight that is challenging but not terrible. It shouldn't take you a ton of time to reach a level of intensity such as that.
I've never really warmed up when working out. At most I might just walk around and do a few stretches. I find that warm up sets actually take away from my heavy sets. But maybe that's just me. I think if you are doing the same exercise for years, and know your body well, you don't really need to worry so much about that. Just lift weights that you know you can lift with good form, and you shouldn't experience problems
God bless You! John 3 16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.” King James Bible
@@BrianAlsruheOfficialI can tell now that I’m 42 years old after a career as a professional Mixed Martial Artist and Muay Thai fighter now I’m a firefighter paramedic my beat up body absolutely needs a warm up lol
Find yourself someone who loves you as much as Brian loves EMOMs.
I think EMOMS would substantially increase most people’s work capacity if they took them seriously and upped their weight.
There are so many good programs Brian has made that I don't know which one to pick. 😂
Haha I really appreciate you saying that and all of the support my friend!
Aint that the truth!!!
My personal favorite was Everyday Carry. Brutal, but I came out of that one in some of the best shape of my life.
@@benviereck3734 I’ll check it out, I need new programming. Thanks for the recommendation
Pure gold!
I'm 11 weeks into a 12 week program of mine. Zerchers are feeling great, and they're the most practical variation for a home gym without a squat rack
Great idea. Thank you for sharing
Thank you! I hope it helps!
Glad to see you again. Looking good, I hope you're feeling just as well now
I still have a good bit of health stuff going on, but I’m feeling great and doing my best!
you are amazing!
That means a lot, thank you so much!
Great idea!
Thanks! I hope it helps!
Excellent work thanks coach stay strong 💪🏽
Thanks for putting this out Brian. Sandbag cleans came up in a comp that I did a few weeks ago; if I hadn't watched your sandbag videos in preparation I likely would've gotten hurt due to poor technique. Thank you again for pumping out so much good content!
I’m so glad it was helpful!
I got the EMOM idea from you and use it regularly. Great workout idea.
Just tried this with zercher reverse lunges, barbell rows & sandbag carry. Brutal! Thanks 👍
That is one nasty superset
Solid conditioning workout man. 2 or 3 of these a week would get most people into the best shape of their life in all honesty. Imagine filling those minutes with 6 count burpees after your reps. That would be ghastly
Please invite Brian to your podcast
Sometimes I will add some Burpee’s to the end of each exercise, which makes it exponentially hard harder, but I’ve never tried the six count! I bet that would be absolutely brutal
@@BrianAlsruheOfficial I’m gonna try it
Did this now with kb snatches sandbag teddy bear squats and bearhug walks. Hardest 30 minutes ever.. awesome Brian❤😅😅
I’m so glad you liked it!
Kick ass workout. Thanks Brian!
Thank you so much for checking it out!
Thank you for the sample 30 minute workout! Looks like it'll be a beast! I'll work up to picking up a sandbag that heavy eventually. Wohoo!!!
Sandbags are game changer, my friend, keep working on them because it will lead to better functional strength application than a barbell ever will
Hep. Short but inspirational 👍👍👍
I am contemplating, which 3 exercises, I would like to try this with. Not because I often only have half an hour available for training, but because I sometimes like to get it over with......
I think, this could be brutal👍🙈👍.
I am the same way, my friend. The faster you move, the sooner you can move on to the next thing
You are ridiculously strong pound for pound. Repping your own bodyweight for three different compound movements with that much explosiveness is insane. Also puts a high energy demand on the body, maybe you could talk about how you keep such high energy levels.
Hi Brian! I’ve been struggling to put together a 3x per week strength program that works with my combat sports schedule. Before this, I ran an upper/lower split I made after watching one of your videos, and I loved how simple and effective it was. Do you have any tips for setting up a 3x per week program that still lets me hit all the major movements twice a week? Thank you for all the awesome content by the way!
Honestly no man, if you hit all 4 big lifts 2x a week on a 3 day schedule, you would be asking a lot of your CNS which is going to substantially degrade your combat sports training. I would focus more on building the weights around the combat sports training and utilizing the most transferable exercise exercises in the gym
@@BrianAlsruheOfficial I assumed it would be highly fatiguing but I was hopeful 😁.Thank you a lot!
I like to run over to the gym during my lunch hours at work so this is perfect.
It will be perfect for that!
Yeah Dan John also has a buncha kettlebell EMOM workouts. These are fun
I love me some Dan John!
@BrianAlsruheOfficial yeah in a business full of younger guys that burn themselves out gotta respect the old dudes still in the business.
Exercises that came in mind for me: hang cleans, back squats, OHP. Thoughts anyone?
I think those are great choices. I think thrusters would be even better than a strict OHP though because you would get the added front squat and could use substantially more weight
this maybe a daft question what do you fill your sandbag with? if it's sand what kind? if not sand what filler? thanks to anyone who can answer.
I have 30 min each morning before work, so this is great. Do you see this as a 3-4x/week program? Or more often?
I think you could definitely do it 3 to 4 times a week with different exercise exercises
2:25 bandbag 😏
Haha I did write that, didn’t I haha
@@BrianAlsruheOfficial underneath you wrote "bodyweight sandbag," so I dig the word play 😁
Love this, thanks for the upload - I must get myself some heavier sand bags. Quick question, at 2:45, is that an Irish or an Ivory Coast flag hanging from the ceiling?! Thanks again
I’m not completely sure which flag you’re talking about but they have all been sent by viewers so it could be either and thank you for the kind words
The colors are nearly the same, but the way it hangs, ivory coast it is. On the flag of ireland, green comes first, then white and orange on the right.
Which program of yours do you recommend for someone training BJJ 3-4 times a week Brian?
If you have access to sandbags, the everyday carry program was designed for grappler’s and other people with physical occupations
I like doing muscle ups between sets, it completely fries my CNS
Muscle ups are definitely tough for a lot of people.
What type of shirt is that
For someone not training for strongman but who likes the idea of farmers walks (and suitcase carries) is marching in a place a semi-valid modification in your opinion? I have a fairly small home gym so doing them correctly and walking doesn’t really work.
Thank you for asking this. I have been wondering the same thing.
Yeah, man, absolutely! And I think they are superior to just holding in place because the Jostling around of the weight definitely works you in a different kind of way. If you don’t have the real estate, marching in place is a great option.
@@zfortyounceif you can, head outside. Walk down the street and back!
Go to a park and find a big rock
@@edschobs5204 Its 17 degrees outside right now homie, I am not venturing outside for some farmers carries. ;)
Just a thought : Thrusters, pull-ups , medicine ball slam ?.... ( so many options I guess...)
I utilize this style of workout at least once a week due to my schedule. I make sure to use exercises that i love to make it a really fun session. My go-too is: dips, Sandbag squats, farmer carry.
Those are great choices!
@@bassmuscle101 awesome, just try teddy bear squats next time, it just smokes you.
What about warm up time?
Use the first two rounds to get up to weight. It shouldn't take you more than that
@BrianAlsruheOfficial Perfect! Thank you sir.
I love how people will always find something to complain about - in this case, lack of warmup :D
If you feel rusty, start with 50% of your "max" for the day, then bump the intensity. There's your first 10min warmup (over 3 sets of increasing difficulty).
Brian, good stuff! I love me a good old EMOM with 3-4 rotating exercises and ~15-20sec rest. I recall Matt Fraser swears by these as well and would usually do 4 movements spread over 40min. I've done it a few times and it's always a hit.
I appreciate you, brother and I completely agree! I didn’t know Matt Fraser use these, but that’s good to know that I am in good company!
We need more minimalist! For us blue collars!✊🏻
I can do that, what would you like to see?
@ I have my job, school, and I am a coach. So I don’t have much time on my hands, & sometimes I’m just mentally fried or physically exhausted. Powerbuilding, & Cardio tips.
I love the big 3, Hypertrophy work, & I like to jog as well. Besides the stamina, and endurance part. I fear of inputting too much volume, and wondering how much I should push myself on weightlifting days & cardio day, since I’m very active throughout my week. Also how would somebody transition down to a minimalist phase after a full 12 week program cycle? Something I was always curious about.
So it's almost like 30 minutes of nonstop action with heavy weights. I don't think i am conditioned enough for that lol.
Just go a little bit later on the weights and it won’t spike your heart rate as much. This will allow you to build your work, pass me and eventually work up to heavier weight.
For the algorithm
Thank you so much!
No more excuses? That is SO unfair Uncle Brian! I’m now in a sulk because of you…
Haha that’s fair…
isn't this like cardio? like hiit cardio
Ummm if you’re asking if it will get your heart rate up, yes. But I don’t think carrying your body weight in each hand or picking it up from the floor and throwing it on your shoulder could be considered cardio in the traditional sense.
It builds both strength and work capacity
If I only had 30 minutes, I am doing EMOM’s with the compounds.
That’s a great use of the your time
I think it will be a ATEM workout
I was wrong
I don’t know what an ATEM workout is?
@@BrianAlsruheOfficial At the Top of Every Minute!
@@whynotsquat8315 Ohhh so the same as EMOM
Trap bar DL and bench press. Period.
Omg, that looks horrible. Like, it’s definitely gonna make you puke horrible.. Make you question life, horrible… …..I can’t wait to try it
20 min power cleans & front squats. You could do about 6 good sets. 9 min EMOM burpee pull-ups. Maybe 8 reps? 1 minute to puke.
Haha man, burpee pull ups will get the heart going, that’s for sure
The problem with that style is, that you need lots of warmup to progress to your work set weight. That might take an additional 20 minutes.
Since you are repeating the exercises you could go up in weight with each round.
It literally took me 2 rounds? which was less than 5 minutes. You should be using a weight that is challenging but not terrible. It shouldn't take you a ton of time to reach a level of intensity such as that.
I've never really warmed up when working out. At most I might just walk around and do a few stretches. I find that warm up sets actually take away from my heavy sets. But maybe that's just me. I think if you are doing the same exercise for years, and know your body well, you don't really need to worry so much about that. Just lift weights that you know you can lift with good form, and you shouldn't experience problems
@@nerychristian so you go right from 0 to your 80-95% max with the first set? That is the first time I ever hear somebody doing that :-)
God bless You! John 3 16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.” King James Bible
God bless you, my friend!
@@BrianAlsruheOfficial Thank You!
Only have 5 min to make a video? DO THIS!
You two comments, would you rather I not made the video at all?
For 30 minutes, you should spend 10 for warm up. The remaining 20 minutes you can combine farmers walks with dips.
I've never been much of a warm-up guy. I think most people spend way too much time and energy on that.
I've never really warmed up. Even when doing heavy squats. Never had an issue.
Warming up for 1/3 of the entire time you’re able to lift just seems so counterproductive to getting the most out of your time.
@@BrianAlsruheOfficialI can tell now that I’m 42 years old after a career as a professional Mixed Martial Artist and Muay Thai fighter now I’m a firefighter paramedic my beat up body absolutely needs a warm up lol
1st 👍 view&comment
I took a screenshot for proof 😉
Haha thanks for the support my friend!