Farm Strong Ultimate Sandbag Training

2015-07-29

Uncategorized

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Troy Anderson DVRT Master Instructor (Alpha Kettlebell)

Personally I love when folks just

step in it (pardon the farm pun)

…… and don’t even realize it.

Ya, know those times when the

minute someone opens their

mouth, you KNOW that they are

completly full of it.

In the day and age where

everyone is an expert at everything.

There are two areas that this type

of hubris REALLY standout in the

fitness world:

1) people who allege to have a basis

or understanding of the of farm work

when in reference to developing physical

performance.

2) Unstable implement training, specifically

sandbag training.

Ask any Joe, Sally, or Jazzy

trainer and they readily claim

to have done thousands of hours

of manual farm labor and have

been training with unconventional

implements like “sandbags”, for decades……

If for some reason you take them

to task and ask them WHY, they

do what they do.

They’ll confidently and emphatically

claim that training with sandbags is

great because ofthe ‘instability’ and/or

‘shifting weight’

These are just the type of ‘sound bites’

that allow you to ‘instantly’ recognize our

doo-doo foot, instant expert.

The sandbag is a very open-source

implement that can be use for almost

any training goal which is the best

and worst aspect of sandbag training.

Leaving a large swath of two groups.

Naysayers with the battle cry of: how’s that possible

that there’s a system for sandbag training!

Doo-doo experts glom on the lastets, coolest,

hippster ‘thing’ and don’t think they should have

to or need system. Affectionately also known as the

“I got this guy.”

Quite a paradox if you ask me.

See I’m from a farm steady grinding work

wins the day. When it comes to Ultimate Sandbag

training that means mastering the basics

and understanding where the system will/can

take you, then of course everyone’s favorite word

practice, ‘you said practice’

Today’s WOD is inspired by moving

1,000 miles, getting back to my origins.

Being inspired by my surrounding and

trying to put into context a couple things

I am pretty passionate about being

Farm Strong and DVRT Ultimate Sandbag training.

[Ironically that both have a lot of similarities]

The reason why ‘farm strong’ and Ultimate Sandbag

training have such great carry-over to

so many other athletic and lifestyle

endeavors.

Is wait for the system….the system

builds the STRENGTH.

Whether you start off as an 8 yr old

carrying buckets of water

A 58 yr old learning how to do Bear

Hug squats.

The longer you stay in the system

the more carry-over you get or

in other words the more Farm Strong

you get.

In regards to sandbag training specifically

the DVRT Ultimate Sandbag Training system

a HUGE tenet of the success is accuracy or in

other words respecting the subtly of the REAL WORLD.

In DVRT Ultimate Sandbag Training we make

and train subtle progressive overload manipulation

like, load shift load, load position,

footwork with great intent and accuracy.

Whether doing the clean & press,

the Around the World/AtW, or just

holding an excellent front load position

all of these when practiced (there’s that word again)

over time make a BIG IMPACT.

The relationship and carry-over

Farm Strong is simply, on the

farm things are rarely

equal and at the same

we aren’t making maximal

load attempts yet we are doing

a wide variety of strength efforts

all-day everyday.

If say it sounds like you are

doing a little of everything

you’d be correct.

Another great training concept we

present in today’s WOD is descending

complexity in an effort to manage fatigue

express optimal movement quality, whether

in power movement or a static hold

So we taken inspiration from many places

like:

Being back on the Anderson Farm
DVRT Ultimate Sandbag Training
and if a little sprinkle of FMS(love the lift and chop, do ya)

in our road to rocking today’s WOD

called: FarmStrong Origins

** 6 Rds **

1 Round = Below

L. Side Vertical SledgeHammer Strike x 20 sec

R. Side Vertical SledgeHammer Strike x 20 sec

Ultimate Sandbag Training Clean & Press/Push-Press x 20 sec

MisFit Double Kettlebell Rack Hold x 40 sec

Rest 50 sec

Repeat 5 more times

The moral of the WOD is whether you are

using DVRT or working on the Farm(strong)

you’ve got to ‘work/practice’ your system and

if you do diligently and consistently the system

will provide you a bountiful harvest of all-around

strength, or you you could just call it Farm Strong

Enjoy

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