Get better endurance with heavy bag outdoor training

Balancing a 45 lb. heavy Milo Bag with one arm during the 1.5 mile walk is a great way to work the stabilizers in the shoulder region. Additionally, since your abs/lower back (AKA the "core") are in the middle of this movement a lot of work is focused here. Your abs will be sore with enough heavy Milo Bag work.

Our recent adoption of a Boxer/German Shepherd has been a good workout partner for me and the family. Running or walking with your dog is a great way to stay consistent, accountable and a little scary at the park. Trifecta.

The cool thing I've enjoyed seeing is how intuitively artistic the great outdoors tend to be. Getting bigger pulls of quenching oxygen through my lungs while being outdoors has been unparalleled at any man-made establishment.

The key to running sprints uphill is a bit of consistency (you get better with reps) AND blasting into the sprint immediately, with arms and legs pumping as fast as possible so you don't lose momentum as the hill becomes steeper. And I can't say this enough, if you want serrated abs and lean and muscular biceps then from my experience, and the best trainers, coaches and 100 meter sprinters in the world all concur that running more sprints is one of the best things to do.

I run as fast as I can down the hill as well (without crashing) in order to stress the stabilizing muscles and force my feet to move faster.

A controlled descent helps save your joints while keeping you on your feet. Both are usually needed when working out.

I love running sprints. I love running uphill even more. But my undying love and gratitude have recently gone to running sprints uphill with a heavy Milo Bag. For most, the key to running sprints in their training is continuing to workout while losing body fat in an effort to reach a more appropriate weight. The lighter you are the less your shins, feet, hips and ankles will SCREAM at you the next day. And when you're not in pain all the time you are MUCH more likely to make running and workout out a HABIT. And this is a habit that you can feel good about.

Fortunately, even though I have drastically cut calories and consume mostly plant-based foods I have retained (even gained) all of my muscle. In fact, with the recent addition of heavy Milo Bag work I have seen an increase in the size of my neck (picture below of the exercise I use to accomplish this) and calves. The extra weight, over a prolonged training period of intense interval training, Milo Bags have proven the difference between being a "big guy with a bit of flab" to where I am now, about 40 lbs. ago. I feel foolish as I have worked out my entire life but as soon as I took the mystery out of my diet (again, by consuming lots of vegetarian items) and began to combine lifting heavy weights with Tylergrips and heavy Milo Bag work I am now able to get in the best shape of my life. I am humbled and thrilled all at the same time.

Keeping a solid grip on the Milo Bag forces a huge pump in your forearms (and everything else). Heavy uphill sprint workouts can be safely done no more than THREE times a week. If you can do more, then more power to you but it's advisable to be cognizant of your joints as this training is pretty brutal. However, an easy way to counter A LOT of the inflammation from such a workout is to drastically reduce your sugar intake as this is the #1 inflammatory agent introduced to the human body. And of course, you can sip green tea (the catechins are great at protecting joints and reducing inflammation), take fish oil capsules, pop a few aspirin and get plenty of sleep for adequate recuperation and connective-tissue repair.

As I'm keeping the Milo Bag balanced with my right arm forming a 90 degree angle, I am really forcing a lot of blood into my shoulders as it fights to keep the bag situated without dropping it. By doing so, I'm strengthening this area and the endurance work is sure to pump LOTS of blood into this area that is commonly injured by gym-rats and baseball players alike. I tore my labrum several years ago pitching and the added attention has forced a lot of blood to my connective tissue, which subsequently shuttles oxygen and nutrients to the synovial fluid that lines the soft-tissue in my shoulder. AND the synovial fluid is what delivers oxygen and nutrients to the local joint tissue.

 Now, injuries cannot be fully reversed in most cases, but a responsible and well-informed athlete can get rid of a ton of pain and inflammation with a bit of work. This is just one of the many ways professional athletes recover faster from injury and surgery than the "average Joe" or Jane. The careful and meticulous carrying-out of a "joint routine" over time, is the reason why I feel little to no pain in my shoulder. And these same resources are available to everyone but the key is to simply make it a habit. Good habits can change your life.  

Getting a bit of a step-up/lunge action with a heavy bag a the park is a great way to break up the monotony of a long walk, with a heavy bag that slightly resembles Danny Devito when he was in Twins. And simply holding the bag, as primitive as it seems, has been a big reason why my arms have finally hurdled over a longstanding training plateau. If you can't make any more gains in fat-loss, muscle gains or endurance then here's the cheapest ticket in town. There aint nothin' to it but to do it...

Using a bench as a stopping point to squat at "parallel". Try jumping once you're about 3/4's finished with the rep here and burn more fat, become more explosive and look cooler to your friends when you can dunk a basketball.

Also, doing squats with a heavy Milo Bag on only ONE side of your body will "shock" your body into new muscle-growth and it will identify any uni-lateral deficiencies you may have. If you're weak on your right side you may need some dedicated work for this side to prevent injury and ensure proper muscular symmetry.

When my upper body gets a bit tired of grabbing, repositioning, and holding this heavy bag I give that part of my body a rest and balance the weight on my head. This has been strengthening my neck and has added a bit of muscle when I should be losing it. If you're on a budget but need results ASAP then try heavy bag work for a varied form of your usual outdoor cardio.

For some, the idea of carrying around a heavy bag or attaching TylerGrips to their dumbbells is NOT complicated enough to feel that it's truly effective for their athletic goals. But with any kind of consistency, an honest-to-goodness intake of healthy and natural foods and a love for brilliance you will compliment your training or embark on the best shape of your life. A happy life is much simpler than we make it and the same holds true with tried-and-true ways to get in great shape.

Balancing a heavy bag with my left arm to ensure proper training coverage of both my shoulders.



And of course, the endurance hold a la Milo Bag. The added weight, over a period of time, stresses the calves into new growth so it'll be fun to see how they react.


Until next time...work harder and smarter.

Jacob Tyler
http://www.tylergrip.com/
http://www.thetylermethod.blogspot.com/
www.twitter.com/TylerGrip