A man sporting a cap hoists a hefty sandbag outdoors, exemplifying tactical fitness. The image text reads, Sandbag Strength with Cadre DS (6-Week Training Program) by GORUCK. In the backdrop, a chain-link fence and brick building create the gritty atmosphere for ultimate SALT conditioning.
A person wearing a green t-shirt and cap showcases their tactical fitness by hoisting a large black sandbag overhead. They stand outdoors, against the backdrop of a chain-link fence and an aged building, as the cloudy sky enhances the atmosphere of their GORUCK Sandbag Strength with Cadre DS (6-Week Training Program) workout.
Sandbag Strength with Cadre DS (6-Week Training Program)
A man wearing a green shirt and cap demonstrates the GORUCK Sandbag Strength with Cadre DS (6-Week Training Program) in front of a chain-link fence. He's outdoors, embracing tactical fitness with his shorts and athletic shoes.
A man in a green t-shirt and black shorts demonstrates his prowess with a GORUCK sandbag during the Sandbag Strength with Cadre DS (6-Week Training Program) outdoors, near a chain-link fence and a beige building. Other bags and wooden pallets litter the concrete ground, offering an ideal scene for tactical fitness.
A man in a green shirt and black shorts demonstrates a squat from the GORUCK Sandbag Strength with Cadre DS, emphasizing tactical fitness. He is working out outdoors on a sidewalk next to a chain-link fence and industrial background, with his backpack placed nearby.
A man in gear supporting the Sandbag Strength with Cadre DS 6-Week Training Program by GORUCK demonstrates tactical fitness as he walks alongside a chain-link fence, carrying a black backpack. With trees in the background, he is wearing an olive green t-shirt, black shorts, a cap, and sneakers.
A man sporting a cap hoists a hefty sandbag outdoors, exemplifying tactical fitness. The image text reads, Sandbag Strength with Cadre DS (6-Week Training Program) by GORUCK. In the backdrop, a chain-link fence and brick building create the gritty atmosphere for ultimate SALT conditioning.
A person wearing a green t-shirt and cap showcases their tactical fitness by hoisting a large black sandbag overhead. They stand outdoors, against the backdrop of a chain-link fence and an aged building, as the cloudy sky enhances the atmosphere of their GORUCK Sandbag Strength with Cadre DS (6-Week Training Program) workout.
Sandbag Strength with Cadre DS (6-Week Training Program)
A man wearing a green shirt and cap demonstrates the GORUCK Sandbag Strength with Cadre DS (6-Week Training Program) in front of a chain-link fence. He's outdoors, embracing tactical fitness with his shorts and athletic shoes.
A man in a green t-shirt and black shorts demonstrates his prowess with a GORUCK sandbag during the Sandbag Strength with Cadre DS (6-Week Training Program) outdoors, near a chain-link fence and a beige building. Other bags and wooden pallets litter the concrete ground, offering an ideal scene for tactical fitness.
A man in a green shirt and black shorts demonstrates a squat from the GORUCK Sandbag Strength with Cadre DS, emphasizing tactical fitness. He is working out outdoors on a sidewalk next to a chain-link fence and industrial background, with his backpack placed nearby.
A man in gear supporting the Sandbag Strength with Cadre DS 6-Week Training Program by GORUCK demonstrates tactical fitness as he walks alongside a chain-link fence, carrying a black backpack. With trees in the background, he is wearing an olive green t-shirt, black shorts, a cap, and sneakers.

Sandbag Strength with Cadre DS (6-Week Training Program)

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Sandbag Strength is a 6 week program. 3 days per week. 20 minute sessions.

Lifting with Sandbag, Ruck, Stability, Agility, Loaded, Tactical (SALT) conditioning. Goal is to use heaviest equipment available and match weights with appropriate movement quality. This program is meant to be paired with a general physical preparedness session such as daily ruck or simplified conditioning session.

  • Program access: PDF download and online video library.
  • Program duration: 6 Weeks
  • Sessions per week: 3
  • Athlete level: ALL
  • Equipment needed: Sandbag. Heavier is better. Having a few options is best.

What is Sandbag Strength?

About the Trainer
Cadre DS

A Veteran Air Force Special Operations Combat Controller, Dan AKA “Cadre DS” served in Afghanistan, Iraq, Syria, Niger, and Haiti, ranging from combat deployments to humanitarian missions. An avid health and wellness advocate, he has also excelled in the competitive sports arena as a four time CrossFit Games Regional Competitor, Strongman National Competitor, and Spartan Ultra World Championship Finisher, Powerlifter, Grappler, and led over 200 GORUCK Challenge events. He believes in and embodies having a “ready for whatever” capacity at all times.

DS has owned and operated a Strength and Conditioning facility and CrossFit Gym since 2012 and specializes in leading highly motivated groups and individuals with unique goals. Spearheading the GORUCK Sandbag and Ruck Training program, which has led to thousands of more capable GRT’s, DS takes great pride in building “Assets” through focused and deliberate physically demanding tasks.

30+ Instructional Videos

Sandbag + Rucksack Movement Library

Get access to over 30 videos that clearly demonstrate the movements required for every workout covered in the 6-week plan.

Sandbag Strength FAQ

You will receive a PDF that breaks down the 6-week plan in detail along with access to a movement library of over 30 instructional videos.

Anyone who wants to build strength, agility, stability, coordination, and be more prepared for the rigors of physically demanding tasks.

It can be, however, best practice would be to add a conditioning element and/or rucking miles based on your time, energy, and fitness level.

BEFORE.

No added weight.

Put 30lbs or 20lbs in your ruck. Depending on your fitness level, add more or use less. No ego in going down. No “hero awards” for going too heavy and moving poorly or getting hurt.

Go lighter or add more weight. Focus on your technique and positioning. Always move the weight as fast as possible.

Adjust the weight to your preference. No ego here.