Powerbag Programming – Accumulative Complex


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For this Video of the Week we are showcasing an awesome Complex Program with Powerbags / Sandbags with an MMA inspired twist that you can integrate into your training sessions. This isn’t just a simple complex its actually an accumulative complex.

Alwyn Cosgrove defines a complex as the following:  “A complex is a circuit using one piece of equipment, one load, and one space.”.

Lets take a look at the Accumulative Complex example shown in the video…

e/s = Each Side

Phase 1

  1. Powerbag Shouldering on e/s
  2. Progressing into a Burpee

Phase 2

  1. Powerbag Shouldering on e/s
  2. Progressing into a Burpee
  3. Push Up with 1 Hand on the Bag on e/s

Phase 3

  1. Powerbag Shouldering on e/s
  2. Progressing into a Burpee
  3. Push Up with 1 Hand on the Bag on e/s
  4. Switch and Kick Out on e/s

Phase 4

  1. Powerbag Shouldering on e/s
  2. Progressing into a Burpee
  3. Push Up with 1 Hand on the Bag on e/s
  4. Switch and Kick Out on e/s
  5. Pass Guard Knee Drop e/s

Now you can adapt and change this current complex to suit yours or your clients specific training needs. Either by increasing the amount of reps, rounds, or range of exercises used within the program. You can start with all the exercises and do 6 reps on each movement or you could complete the accumulative complex for rounds.

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