First & foremost, let's give credit to BRIAN JONES. The following workout is completely based on his little essay THE COMPLETE SANDBAG TRAINING COURSE. Get it and a wonderful line-up of strong bags and even better products from IRONMIND ENTERPRISES, INC. of NEVADA CITY, NV (www.ironmind.com). I searched for a Fall/Early Season conditioning workout for multi-event athletes in track & field, read an article in the world's best publication for strengths athletes, MILO and was on my way. This workout will get you results. Brian wrote the course for wrestlers, football players, rugby players, fighters... he could have added decathletes. This workout will give you a base for your season

The development of a high power output takes place in the use of heavy and maximal resistance exercises. To increase the muscle mass, athletes work with repetitions to the stage where fatigue begins to interfere with proper technique. This exhaustive method is also used to strengthen ligaments and joint-ligament structures. This aspect of training is addressed in my maximum strength workout. Another important aspect of the training of a decathlete is general conditioning. For a masters athlete like myself, this is a most important part of the annual training. I designed two workout schedules, the Card Game and the Sandbag Workout. All three, the maximum strength, the whole body card game and the whole body conditioning workout are needed to prepare your body for the grueling two-day event, the decathlon.

A multi-event athlete’s specific physical preparation should consist of exercises that align with the competition events as closely as possible. This similarity should include the range of movements, the nature of movements, the muscular effort, the cardiovascular load and the psychological stress of a single element of the event or the event in its entirety. This principle was introduced some time ago by Nikolai Ozolin and is called the “principle of applicability”.

The purpose of general physical conditioning is to develop and strengthen the athlete’s body as the whole, to increase the functional potential of the organs and systems, to develop motor musculature, to improve coordination and to increase strength, speed, endurance, agility and flexibility to the desired levels of all athletes including us older masters. These objectives are achieved by using a wide range of exercises, in particular general conditioning exercises. However, even in the employment of general conditioning exercises, we are advised to choose exercises by closely considering the peculiarities and demands of an athlete’s specific competition event. For example, endurance athletes require less strength development exercises than athletes in throwing events. On the other hand, there are a large number of sports where a balance is needed in the physical capacities in order to succeed. Well, that surely can be said about training for the pentathlon, heptathlon and decathlon.

Yes, this workout is based on cheap stuff, playground sand and heavy garbage bags and army surplus duffel bags. Get 150 lbs. of playground sand at a hardware store. Get a bunch of heavy garbage bags. Purchase good tape. Fill three bags with 50 lbs. each. Use tape to wrap tightly. Place bags into a second garbage bag. Tape again. And use a third garbage back. Tape again. Purchase a cheap duffle bag from an army surplus store. Place two of your beautiful 50 pounders in the duffle bag. Close tightly. Let me guess. $ 50 and you are on your way. The staggering will come later.

I also looked around for and purchased an Everlast Punching Bag, 80 lbs. of textile, leather... whatever is in those things. You will find them at most second hand sporting good stores and they are inexpensive. I found mine at Play it again Sports.

This is a wonderful whole body workout and fall conditioning work to begin your season. Do the two required laps, never exceed 45 minutes of total duration, then go for an easy 3 mile run. Make sure you have enough left for the EASY run. After schlepping all the weights, pressing, lifting, getting up under loads, throwing weird implements around, the run will feel like you have been unchained from an iron ball around your legs. (At least, for the first half mile). Do the circle one, two or three times a week. On the other days, work on your general endurance with runs, hurdle training, etc.

Well, for all practical purposes, I printed a label with the following exercises. Had it laminated as well. This workout gets me so winded, I cannot remember my name, much less the next method of carry and the following exercise. The label keeps me informed. Hang it on the sandbag or carry it around your neck, whatever.

STRUCTURE

YOUR EXERCISES	CARRIES	WITH 50 lbs. and 100 lbs. Sandbag, 80 lbs Everlast Punching Bag
Two Shoulder Carries		Shouldering the bag is already an exercise! Keep your head,. shoulders and chest upright. The two shoulder carry works the entire trunk.
One Shoulder Carries		Drape the bag over your shoulder, maintain maximum tension. Works abdominal obliques, trunk stabilizers & lateral trunk extensors.
Bear Hug Carries		Work the bear hug carry and work your lower back & biceps.
Zercher Carries		Carry the bag or a beer barrel. Hold the elbows as high as possible: lower back, biceps, deltoids
Side Carries (Farmers Walks)		Use the handle until your grip is strong enough to grip the fabric: grip, forearms, trunk extensors
YOUR EXERCISES	LIFTS, MOVEMENTS	WITH 50 lbs. and 100 lbs. Sandbag, 80 lbs Everlast Punching Bag
DEADLIFTS		Bag on the ground in front of you. Squat, grasp, lift for legs, grip, lower back.
SQUATS		The King of Exercises, here done in all carry positions. Whatever hold and carry position you are in, you stay with for the squat!
FLOOR PRESSES		You lay on the track & people will stare at you! Press like the bench press: pectorals, maximum impact on triceps
Two Shoulder Bench Step-up		Do the front step up in all carry positions wherever you find a sturdy bench for for total body power, Do side step ups as well: inner thighs
Turkish Get-ups		Bag on a shoulder, squat low, lie back, sit up, return to standing position. There is no better workout for core strength!
Good Mornings		Bag in hug grip. Do good mornings for your lower back, hamstrings, gluteals.
Bent-over Rows		Maintain flat back, bend at the waist, pull bag to chest using only the arms to work the lats & biceps, grip & forearms.
Shrugs		All Pulls: lats, rhomboids, trapezius, biceps, forearms, grip (no don't use a machine!)
High Pulls		Total body exercise for total body strength, power, explosiveness
Cleans		A continuation of the high pulls, the cleans work all upper body muscles, trunk & hips (Click on 'Cleans' on the left to get more information...
Overhead Press/Push Press		Difficult with 100 lbs sandbag. Clean bag to shoulder, abs tight, press over head. It works the triceps, shoulders & upper back.
Lunge Variations		Do the Front Lunge, the Walking Lunge, the side Lunge, the cross-over Lunge as a lower body developer.
Toss & Catch	Zercher, dip knees, drive up, toss, catch	You better use the 50 lbs. Sandbag for this great exdercise. It Certainly works the upper & lower body in unison.
Push Throws (Punching Bag)		Clean bag to shoulder height. Combine leg drive and arm push to throw the bag. Throw it, pick up, clean, throw. Keep moving. The Push Throw builds power throughout your body!
Side Throws (Punching Bag)		Bag in bear hug grip. Twist to one side, switch directions and fling the bag. Try for highest speed to build rotational power in the torso!
Rear Overhead Throws (Punching Bag)		Bear hug grip. Bend at waist. Bend legs slightly. Use leg, hip and back to throw bag over your head and behind you. The rear overhead throw builds leg, hip & back extension power!
Body Slams (Punching Bag)		Pick up bag using bear hug grip. Extent bag and legs. Suddenly reverse and body slam the bag. The body slam builds strength & power in abdominals & hip flexors
Caber Toss (Punching Bag)		Hold puching bag upright against your body by cupping hands under the end. Squat down, lean forward as far as possible using leg and arm strength. The Caber Toss builds strength in the legs, shoulders & back

FIRST LAP - 100 LBS. SANDBAG, (50 LBS SANDBAG)

SECOND LAP - 80 LBS EVERLAST PUNCHING BAG (OR SANDBAG)