How To Use Drop Sets In Functional Fitness

I’ll admit it—I’ve been tough on bodybuilding.

Not because I think it doesn’t work or that it’s the worst thing since Muscle & Fitness convinced everyone their models were “natural.” My issue lies with how inefficient bodybuilding is for most people, especially if your goals go beyond just building muscle. Imagine if I told you that our DVRT Ultimate Sandbag Workouts can help you build lean muscle andimprove your movement and endurance. Isn’t that a better way to train?

That’s the real question we should be asking: What is better? Instead of labeling something as “good” or “bad,” we need to compare options and determine what’s most effective. Interestingly, some bodybuilding principles can actually be applied to functional training. That may sound contradictory, but incorporating a concept doesn’t mean adopting an entire philosophy.

Let’s be honest—most of us started with bodybuilding. Whether we aimed to look like “AHrnold” (yes, misspelled to match the accent) or simply didn’t know any other way to train, it’s where many fitness journeys began. My goal with DVRT Ultimate Sandbag Workouts is to show people they do have choices about how to spend their time in the gym.

Time is the biggest limiting factor for most of us, which is why we need to ask: What’s the most effective use of my time?

That’s where DVRT concepts come in. Ultimate Sandbag workouts are adaptable, improve your performance, and offer purposeful progression. Plus, they address one of the biggest questions people have about these workouts: How do you adjust the load?

ULTIMATE SANDBAG WORKOUT 1: CHANGING HOLDING POSITION:

-Right Shoulder Squat x 10 Repetitions: Set 1

-Left Shoulder Squat x 10 Repetitions: Set 2

-Front Hold Squat x 10 Repetitions: Set 3

-Bear Hug Squat x 10 Repetitions: Set 4

People often assume they’ll need a ton of equipment, but the truth is, with DVRT workouts, we don’t change the weight that much. This approach simplifies your training and reduces the need for endless gear. You can do more with less and get better results—one of the things I love most about combining Ultimate Sandbag and Progressive Kettlebell Workouts.

Ultimate Sandbag Workout 2: Changing Body Position:

-Half Kneeling Right Foot Lead Overhead Press x 5 repetitions: Set 1

-Half Kneeling Left Foot Lead Overhead Press x 5 repetitions: Set 2

-Kneeling Overhead Press x 5 repetitions: Set 3

-Military Overhead Press x 5 repetitions: Set 4

 

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Take, for example, a concept like drop sets. Cory Cripe demonstrates how to optimize this strategy by using a couple of different-sized tools. You don’t need an entire arsenal of kettlebells or sandbags. By combining a total-body complex with progressive loading, you can create incredibly effective workouts. Adjust reps based on the weight you’re using: higher reps for lighter weights, lower reps for heavier loads.

Sometimes, the problem isn’t with the concept—it’s with the execution.

If you’re ready to take your training to the next level, join us for the upcoming Progressive Kettlebell Movement Online Masterclass. This program will teach you how to problem-solve, program, and progress your kettlebell training more effectively. Plus, you’ll earn CEUs!

Find Out More Here

 

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