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How to Build an Adjustable Sandbag

Posted: April 19, 2017

Some people feel they cannot workout because they can’t afford equipment or they do not have room to store it. I am here to tell you that you need very little space, money, or equipment to get a good workout. You could get into incredible shape using just a sandbag and your body weight. Sandbags build real man strength. This is the type of strength that people look at in awe. In this article I am going to teach you how to construct a sandbag that is adjustable in weight and very cheap.

First you will need to purchase a army duffel bag. They are usually very cheap and can be found used at an army surplus store. They generally cost $10 to $20. They look like the bag below.


Tired of Getting Injured?

Posted: April 19, 2017

In the world of Brazilian Jiu Jitsu injury is something that happens to everyone at some point, but hopefully the injuries are minor. Many times people end up with a tweaked toe, finger, lower back, or shoulder. This is a normal thing in bjj, but hopefully this is not happening to you often and when it does happen you recover fairly quickly. If you are finding your getting injured more often, such as weekly injuries, you may be lacking something in your fitness. If you are one of those people who is constantly injured this article is for you.

I would like to start off looking at why people get injured in our sport. One of the major causes is overtraining. Some students can’t get enough training time lifting weights and running daily in addition to coming to bjj practice 5 or more times per week. This type of training is okay for short periods to prepare for a tournament, or fight, but this pace cannot be continued for long without inviting injury. If you want to train this hard it is okay, but every 4 weeks you need to have a back off week training light and cutting your total training sessions in half. Back off weeks give your body a chance to recover, repair, and prepare for the next upcoming 3 week cycle of hard training. Every 12th week should be taken completely off to allow the body to have a much needed break from all of the hard training. Many people worry they will lose skill, or strength, during this week, but the truth is most people come back better than ever after this short break.

Another cause of injuries in bjj practitioners is taking time off and then coming back in full force. This also is true for new bjj students. If you are new, or have had some time off, your body will not be used to this hard training and needs to be eased back into it. If you start off at 5x per week doing all of the warm ups, technique drills, and then sparring very hard you are asking to get injured. A much better way to approach this is to ease in by starting out training only 3x per week. By training less days you give your body a chance to get used to this new stimulus and start adapting. As your body gets used to this training you can start adding in more days. You also could start out training 5x per week, but I would advise making some days very light training days. In this example you could train hard 2-3x per week and the other 2x per week would be light, possible doing just the technique portion of practice and sitting out of sparring. I understand the urge to train all the time so you can learn, and progress, as quickly as possible, but if you are constantly injured you will miss a lot of practice and will actually progress much slower.


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