Equipment needed - a well formed weighted sack made of leatherette, cloth, leather, etc. The sack is to be filled with sawdust, which can gradually be replaced by sand as your level of fitness increases. After two weeks of training with the initial weight of 9-16 lbs, replace a hand full of sawdust with a hand full of sand. In the future, you will be replacing a handful of sawdust with a handful of sand every 3-4 days and thus gradually increasing the weight of the sack. There is no need to rush the process of increasing the weight of the sack, since half of your success will be due to the focus and attention you pay to the proper execution of the exercises. These exercises can be performed not only by young people aspiring to athletic excellence. They may be performed by people of any age, as long as the exercises are performed correctly and the weight of the sack is increased slowly or not at all.  Before starting this course, please consult with your physician. In the future, be sure to monitor yourself as well as regularly checking with your doctor. All results should be recorded and documented daily in your own health and fitness diary. You will want to follow up each sack exercise with a deep breathing exercises. Breathing exercises are to be done from the initial standing position, heels together, toes apart, arms along the body. a) Inhale deeply while raising your arms out to your sides. Bring your hands slightly above shoulder level while tilting your head back and raising your nose into the air. Now, return to your original position and exhale completely.

b) Again start off in the initial position. Inhale deeply while raising your arms in front of you (palms inward). Tilt the head up, and again, return the head and arms to the initial position while exhaling completely. Special attention must always be paid to the execution of proper breathing technique whilst performing the weighted sack exercises.
Your breathing should coincide with the expansion and contraction of your thorax. For instance, it is most favorable to inhale when the chest is open and the arms are raised, while it is most favorable to exhale while chest is collapsed arms depressed.
The flow of air in and out of the body should be made slowly and deliberately in the beginning. The pace and intensity may be increased as one's level of fitness increases over time.
Starting position - Feet shoulder width apart with the weighted sack placed on the floor just beyond the toes. Lean over with bent legs. Grab the sack with your hands and hoist it up to your chest with one movement. Collect yourself for a split second and then push the sack over your head. (almost like a sandbag clean and press).  Now lower the sack back down to your chest, and with one final movement place it back on the floor. (don't just drop it) Repeat the entire series of movements 10-15 times.