Getting Ready for the Challenge! | sandbag training

Getting Ready for the DVRT Ultimate Sandbag Training Challenge!

Now that I have laid down the our DVRT Ultimate Sandbag Training fitness challenge, the question becomes, “how do I train for it?” Here is the mistake many people make, they see a number like 50 repetitions on the Ultimate Sandbag Training fitness challenge and they think they have to go knock out high repetitions every time. It is very much like the mistake many endurance athletes make in their training.

The first step is to figure out what is more of a priority. When you are performing your Ultimate Sandbag Training Clean and Press are you finding yourself struggling more with the weight or the endurance? Believe it or not, finding yourself not having the endurance to hit 50 Ultimate Sandbag Training Clean and Presses in five minutes, this is actually easier to get towards the end goal. This is due to the fact that if it is more the weight, we are going to have to work on both strength and then endurance.

Here is the great part, don’t get sucked into only the end goal. One big reason that I picked this DVRT Ultimate Sandbag Training challenge was to allow you to see improvements over time. As long as you are improving and increasing in whatever areas you need, you know you are moving positively towards your goal. The key is to find out where you are starting.

How do you know? Use this gage on our DVRT Ultimate Sandbag Training fitness scale to find out where you are at and what you need to prioritize.

Ultimate Sandbag Training Off-Set Half Kneeling Press Same Side

Ultimate Sandbag Training Clean and Press Repetitions in 5 Minutes

Getting less than 20 Ultimate Sandbag Training Clean and Press Repetitions=More Strength Needed

Getting between 20-30 repetitions=combination of strength and endurance

30 Repetition or Above=Improving endurance

Why would improving strength actually help your endurance? Let’s take the example of the hardest level of this Ultimate Sandbag Training Clean and Press, the Burly at 100 pounds. By using the same percentage system that we would in most standard strength training circles, if I could only press the Burly Ultimate Sandbag for one repetition, this would make it what is called a 1 RM (repetition maximum). A 1 RM obviously correlates to 100% weight. This means that even using an 80 pound USB at about 80% my 1 RM or about 5-7 repetitions. So performing 50 in five minutes would be almost impossible even at 80 pounds.

However, if I could press the Burly USB let’s I could press a 120 pound Burly USB for five repetitions, that makes the 100 pound Burly USB only 70% my 1 RM ( a 5 RM usually correlates to about 5 repetitions). This means I would have better endurance because I should be able to press the 100 pound Burly for anywhere between 8-12 repetitions straight.

If you are  bit confused about all this math and talk about percentages don’t worry. My take home point is that in strength training, if you get yourself stronger, you should have more in the tank because you have more in reserve. That is why running endurance expert and DVRT Ultimate Sandbag Training Master Instructor, Steve Di Tomaso, uses both heavy strength training and power training with his endurance athletes.

We can do a bit of both, strength and endurance, during our training for the Ultimate Sandbag Training Clean and Press challenge, but we have to prioritize one or the other. Trying to do both will slow down the speed in which we see progress over the long run. I know you are impatient, but stay with me.

You could organize a month’s worth of training very easily and today I am going to take you through a DVRT Ultimate Sandbag Training workout that we prioritize strength, but you will see elements of conditioning.

We are going to use a 5 sets of 5 repetitions series. We are actually going to break up the Ultimate Sandbag Training Clean and Press a bit so we can additionally work on some of our weaker points. In this case, most people are going to be a bit weaker on the press than the clean.

I want you to do this Ultimate Sandbag Training circuit one day a week. You are to take about 30 seconds of rest in between sets. As I mentioned, we are going to work both strength and some endurance.

In the classic 5 sets of 5 methods (used by some top strength athletes ever), we see that usually there is a change of weight from set to set. As I have written about many times, we don’t incrementally load so we are going to do two things. The first is that I am going to have you work with an off-set press hand position. Secondly, we are going to change your body position from set to set to create a similar effect. The benefit though is using this style in our DVRT Ultimate Sandbag Training system, we can actually increase your stability as we are improving your pressing strength. Doesn’t get much better! Next time I will provide you a new workout towards your goal!

DVRT Ultimate Sandbag Training Set 1:

Ultimate Sandbag Training Front Loaded Squat

-Off-Set Press Position Half Kneeling Same Side 5 repetitions per side

-Front Loaded 1 1/4 Squats 5 repetitions

-Paused Bent-Over Rows 5 repetitions

-Staggered Cleans 5 repetitions per side

-Shoulder Get-up Sit-up 5 repetitions per side

Ultimate Sandbag Training Bent-over Row

DVRT Ultimate Sandbag Training Set 2 & 3:

-Kneeling Off-Set Grip Press 5 Sets of 5 Per Side

-Front Loaded 1 1/4 Squats 5 Repetitions

-Paused Bent-Over Rows 5 Repetitions

-Staggered Cleans 5 repetitions per side

-Shoulder Get-up Sit-up 5 repetitions per side

DVRT Ultimate Sandbag Training Set 3:

-Staggered Off-Set Grip Clean and Press 5 Sets of 5 Per Side

-Front Loaded 1 1/4 Squats 5 Repetitions

-Paused Bent-Over Rows 5 Repetitions

-Staggered Cleans 5 repetitions per side

Ultimate Sandbag Training Kneeling Press

-Shoulder Get-up Sit-ups 5 repetitions per side

DVRT Ultimate Sandbag Training Set 4 & 5

-Staggered Clean and Press 5 repetitions per side

-Front Loaded 1 1/4 Squats 5 repetitions

-Paused Bent-Over Rows 5 repetitions

-Power Cleans 5 Repetitions

Ultimate Sandbag Training Staggered Cleans

Getting Ready for the Challenge! | sandbag training is a post from: Ultimate Sandbag Training Fitness System by Josh Henkin