Bulgarian Bag Training

This is the first week on the IBBC workout plan; I was surprised at just how tough it was in the first couple of days. Monday and Tuesday my grip was failing at around set 4 and by set 8 I had to stop and reset my grip after a few reps. By Wednesday  the endurance in my forearms and strength endurance was really starting to kick in and I was getting to set 5 before my grip started to go.

After a rest day on Thursday I did the first spin test Friday followed by a workout. The spin test consists of 5 sets of 10 spins left and right and 10 full press ups came in at 3:41, the pass time is 3:30 so still some work to do but I’m on the right track so far.


Some interesting training effects, since I’ve started training with the bag. My shoulders have opened out much more and I’m standing taller.  Shoulders have always been a problem area for me a hangover from my days sitting at a desk.


Right now I’m feeling strong and looking forward to week 2.

WEEK 2

Week 2 started off really well I felt strong and the step up in the workout was tough but pushing me in a  good way, on Monday I added a few extra reps into the routine as directed in the training plan and upped the tempo accordingly. By Wednesday I was flying and performed my first spin test of the week, I smashed my time from the previous week and made it well inside the pass time I was in a really good mood!

However Wednesday afternoon I decided to do some work in a local park, 2 hours in the sun with no protection lead to a nasty case of sunburn, I'll admit its not the cleverest thing I've ever done.
Thursday was a rest day and I made an attempt to take up where I left off on Friday but my arms we badly burned the side throws caused me too much pain and I had to write the next few days off and invest in some factor 30!

Week 3

After last weeks sunburn, I needed a good workout to kick start my training again, unfortunately I struggled the first 2 workouts back weren't pretty on day 3 I did the first spin test of the week it was a surprising result 3:20 a new personal best. I was pleasantly shocked and the rest of the weeks workouts went really well.

I've developed a nice feel for the bag and the techniques are becoming much more fluid with every session. The course is only a few days away and I'm doing my best to channel that nervous energy into something I can use.
Lets see what week 4 brings.

Week 4

Last week of training. This has been a real challenge and the end is in sight, but there is still a few days to go. Training this week has been good my body is responding well and I feel strong, my feeling for the bag its self has really improved and the moves are becoming second nature now. the power snatches have become a smooth fluid move and the side throws which were a stumbling point for me have developed into one of my favourite parts of the workout. My grip feels strong and my hands aren't fatiguing as quickly. One of the best moments for me came when a co-worker said my technique was "looking good."

I had 2 spin tests as part of my workout this week both completed inside the test time. I'm excited about the weekend but really just want to get stuck in now!

Its now Monday, I performed the spin test on Saturday morning it was tough going and by set 4 my body was screaming for oxygen
my muscles and lungs were burning, but my grip stayed strong and my mind was focused. The test was a real challenge, both physically and mentally but thanks to the preparation plan from Steve and the encouragement from my class mates I passed it, and in a personal best time too!
With hard work and good preparation something that seemed so tough was made easier.
The spin test is a big physical demand but you only get out what your willing to put in. Commit to the training plan and work hard it will get you there!