FORCE Sandbag drag

[CadNav]

Does anyone have any good exercises to improve your sandbag drag scores?

The first time I did my FORCE test I fell backward 1ft before the end of the 20m, and I felt really stupid, but now that I've done my BMQ and RQ INF PTE it's not a problem anymore, but I still get really worn out from it and it makes me feel out of shape

I'm just wondering if anyone has any good tips to work whatever muscles the drag uses (legs?)

 

[Pickaxe121]

Assuming you have access to a gym, sleds would do it. Its not 100% the same as the sandbag drag but it does the same work as long as your pulling it backwards. Work at loading the sled up until its at the same weight as the sandbag drag (I forget what it is, sorry) but don't stop there. Go heavier if you can, because it wont do anything but help you come test time.

 

[PuckChaser]

The start is explosive power in your legs, speed is from technique and strength/quick feet. Squats, deadlifts, sled drags and pushes.

 

[dapaterson]

PSP fitness staff have programs to help develop the strength needed to pass FORCE.

 

[Haggis]

Assuming you have access to a gym, sleds would do it. Its not 100% the same as the sandbag drag but it does the same work as long as your pulling it backwards. Work at loading the sled up until its at the same weight as the sandbag drag (I forget what it is, sorry) but don't stop there. Go heavier if you can, because it wont do anything but help you come test time.

I believe it varies based on the drag coefficient of the surface on which the test is being conducted.

PSP fitness staff have programs to help develop the strength needed to pass FORCE.

Is that DFit app still live? I was one of the lab rats who tested it back in 2012/13 ad it had some good routines back then.

 

[CadNav]

Thanks for the advice everyone. I don't have access to a gym but I'l try squats/weighted squats and push/pull my actual winter sled.
Lot better advice then "be stronger" I got at my unit... ffs...

 

[daftandbarmy]

Thanks for the advice everyone. I don't have access to a gym but I'l try squats/weighted squats and push/pull my actual winter sled.
Lot better advice then "be stronger" I got at my unit... ffs...

Eff those guys... at least you're trying to improve.

Check out these videos online, they have some tips for training for specific events.

 

[Navy_Pete]

Eff those guys... at least you're trying to improve.

Check out these videos online, they have some tips for training for specific events.

That's a great video from PSP, nice that they are all simple exercises you can do with almost no equipment (the front loaded reverse lunges are easy to do with a dumbell, kettleball, etc).

This is one of those tests where physics makes a huge difference, someone short and heavy has a big advantage, where if you are short and light, or tall and skinny both work against you.

First time I did it during the pilot I had kind of old shoes with a worn grip, so with a bit of a dusty floor they turned into skates. Even with shoes with decent tread cleaning them off before doing the drag can help a lot.

With the impact of failing this one, wish they had the option of a mulligan for someone slipping on the sandbag drag or not doign the jazzhands properly. That way if you tried to blast it out for a higher score and made a mistake you weren't screwed.

 

[CadNav]

That's a great video from PSP, nice that they are all simple exercises you can do with almost no equipment (the front loaded reverse lunges are easy to do with a dumbell, kettleball, etc).

This is one of those tests where physics makes a huge difference, someone short and heavy has a big advantage, where if you are short and light, or tall and skinny both work against you.

First time I did it during the pilot I had kind of old shoes with a worn grip, so with a bit of a dusty floor they turned into skates. Even with shoes with decent tread cleaning them off before doing the drag can help a lot.

With the impact of failing this one, wish they had the option of a mulligan for someone slipping on the sandbag drag or not doign the jazzhands properly. That way if you tried to blast it out for a higher score and made a mistake you weren't screwed.

That's pretty much what happened...
I was about 100 lbs and 5'4 when I failed and spent all my energy...
I think I'm strong enough because the two other times I passed and it was fine, and after my dp1 I'm definitely stronger; I think it's just a self esteem issue or something, but no harm in working out more

 

[Navy_Pete]

That's pretty much what happened...
I was about 100 lbs and 5'4 when I failed and spent all my energy...
I think I'm strong enough because the two other times I passed and it was fine, and after my dp1 I'm definitely stronger; I think it's just a self esteem issue or something, but no harm in working out more

Thats awesome, keep it up! Progress, not perfection!

I'm 6'1" and was something like 155 lbs when I did mine the first time, so leaned back too far with too big of a stride, and went kind of vertical like a looney toons,