We recently completed our 6-week Sandbag Strength and Honor class that was held 3x a week (Tues, Thur, Sat).
During week 1 and week 6 we had each athlete perform a 10-min Sandbag Getup Assessment following a warm up. The weight of sandbags that we used were 40/60# (with the exception of one athlete who had no prior strength training in which she used only a 20# bag).
During the Assessment the athletes could switch sides holding the bag at any point, and could rest if needed, however, the time continued to run.
Six athletes performed the Assessment during week 1 but only five were able to during week 6 as one athlete was not able to attend.
Here are the results:
Athlete Week 1 Week 6 Improvement
Julie 20# 63x 72x 9x (14%)
Aaron 40# 70x ------
Greg 40# 67x 74x 7x (10%)
Jason 40# 70x 86x 16x (23%)
Travis 60# 51x 57x 6x (12%)
The average improvement was 9.5x more reps which equates to an average increase of 14.75%.
All athletes reported that the test was NOT any easier in week 6 compared to week 1.