www.synergy-athletics.com *CLICK CLICK Bulgararian sand bags are an effective conditioning and training tool. The Bag strengthens and increases – muscular endurance of your grip, – wrists, – arms, – shoulders, – back, – legs, – rotational muscles, – core musculature, – coordination, – proprioception and overall shoulder and joint mobility. Homemade strength training equipment such as sandbags, bulgarian bags were used by wrestlers and combat athletes long before the invention of the iron barbell. Bulgarian Training Bags are also effective for losing fat and increasing your cardio. Most, if not all, of the exercises that can be performed with Kettlebells, dumbbells or barbells can be performed with the Bulgarian Training Bag. Athletes of every sport can benefit from the unique training techniques and solutions, which can be offered by training with these training Bags. – Joe Hashey, CSCS – Keywords: how to make a bulgarian bag, how to make a sandbag, homemade sandbag, homemade bulgarian bag, mma conditioning, wrestler workout, core strength exercise, grip training, lose fat fast, lose fat build muscle, lose fat
How To Make A Bulgarian Training Bag – Part I
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hey I’m Bulgarian and I highly approve of this video… I introduced this idea to my crossfit class and my trainer picked up on it and now everyone is doing it … its awesome you are sharing it with youtube!!!
will be looking forward to the next vids!
Great job … 5*****
Thanks for approving! Everyone should be doing it! Good job sharing your knowledge.
Joe
pretty solid man
Coach Hashey never steers me wrong.
hurry up with part 2 !! also will you include one that has handles on the side ?
Yes, spoiler alert! Part two will show the flex handles and a few other tips. Ill get it out early this week! Thanks for the comment.
Awesome stuff!
What size tube do you suggest purchasing?
I used a “car tire” tubing, “truck” tubing and a bunch of freebies I got from a local tractor tire place. I think they were skid steer tubes or something like that. – Joe
Just go to Checker or Autozone or whatever. They’ll only have one size in stock more than likely. That one will work fine. I cut maybe 6″ out of mine, and it holds 50 pounds of sand, and the handles are plenty big. To go lighter, just cut more of the tube out.
I also used rubber tape (with electrical tape at Home Depot) to cover my handles. Duct tape alone for handles is probably a bit slick.
Also found that twisting got me straighter, more even handles than folding.
Good feedback!
An addition about the tape, I did leave one as duct tape for harder grip and covered one handle with athetic tape which is much easier to hold.
Joe
Hay dude, best vid on here for how to!!
What size tyre do you use?
Thanks! I just got a standard “car” tire from tractor supply for the one in this video. They only had one size (probably a little small – the truck tire inner tube they had would be a good choice) – Joe
great video… nice and easy to follow, i will be making one of these…. thanx
ile subscribe !
Great video. Thanks man!!
Just made one of my own, used a 4 inch pvc end cap in each end with a hole drilled to hold both a nylon strap folded for a handle and a 10 inch lenght of 5/8 rope handle as well also a great filler is a 25 pound bag of beans from the super market, has hel up very well thus far and the handles work great ..
е тва е бе брато!
I just wanted to say, I really liked this idea. However, I am new to the exercise, so knew I wouldn’t be able to handle anywhere near 50 lbs. What I did was go to my local bike shop and asked for any spent bike tire tubes they had, particularly those from mountain bikes. I made up a bunch of sand filled tubes with rope loops at the ends (held on my the zip ties). I use as many as I want depending on how much weight I want. Some velcro keeps them together in the middle so they act as one.
@OMFGWTFBBQLEET Awesome, thanks for sharing! The one I made with a car tire was way under 50 lbs, around 25. Bike tire would be a great training tool as well.
I appreciate the view and comment.
Why are there a lot of things in fitness called Bulgarian? Bulgarian dead-lift, Bulgarian squat, Bulgarian bag, Bulgarian this and that. Are Bulgarians generally fit?
Cody is right. Eating 6 smaller meals is what you need to do. A lot of people don't realize it and eat 3 bigger meals. Some even eat less meals than that and overeat. But when u eat 6 smaller meals it speeds up your metabolism. And that is very important to dieting.
First thing you need to do is figure out the calorie intake you need to maintain your current body weight. Once you do that u should follow this:
weeks 1-3 Lower calories by 250 calories. If your maintenance is 3, 000 calories, you will drop them by 250 to average 2,750 calories a day.
weeks 4-6 Lower calories by 250.
week 7 Raise calories this week to increase metabolism. We will get into more detail on this latter.
weeks 8-10 Lower calories by 250.
One of the most important things to do is trick your body. That is how you lose fat and build muscle. every aspect of exercising(nutrition and working out) needs that.
Once you get the totals you need you need to trick your body in anotehr way to speed up your metabolism. Say in week 1 you end up with 2700 calories. Average that total out for the week. IE on Sunday eat 3000 calories. Monday 2400. Tuesday 2600. Wednesday eat 2800 calories. etc. Have it where you average 2700 calories a day for the week. That tends to speed up your metabolism some more.
Now for your workout. This is a circuit traning workout. Very high energy and keeps your heart rate up, which is very important. Working out its usually imprtant to switch yoru routine up after 6-8 weeks. But since this is a 10 week program, its not really needed. Its a 2 day on, 1 day off program. Meaning you workout for 2 days, have a off day where you just run. Then workout for 2 days, and a day to run. etc.
Day 1-Upper Body
1: Elliptical or Cross Trainer 30 Minutes at 70%
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2
3
Bench Press(a) 12
Lat Pulldowns(b)12
A:Jump to Lat Pulldowns
B;Jump on Bike for 5 minutes then start over at Bench Press until 3 sets are complete
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2
3
Incline Press(a) 12
Seated Row(b) 12
A;Jump to seated row immediately
B:NO REST. Jump immediately back to Incline Press until sets are complete
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2
3
Dumbell Shoulder Press On Ball 12
Notes:1.5 minute rest period
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2
3
Barbell Curls(A) 12
Tri Pressdowns(B) 12
A;Jump to Tri Pulldowns immediately
B:NO REST. Jump immediately back to barbell Curls until sets are complete
Day 2:Lower Body
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2
3
Ball Rollout (12)
Hanging Leg Raises (12)
3: Elliptical or Cross Trainer 30 Minutes at 65%
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2
3
Squat (12)
Leg Press(12)
Leg extension(12)
Leg Curls(12)
Seated Calf Raises(12)
Everything is 3 sets. The number in the parenthesis is how many reps you do. Good luck!
this video is hard
lol sweet how log tdid it take u to lern how to do that
yea this song is bad ass…i think ill need it to get through my workouts haha