How to Create Great Workouts! DVRT Ultimate Sandbag Training

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At this weekend’s DVRT Ultimate Sandbag Training certification here in Phoenix, I got one of my favorite things. A smart question!

What was it? One of the students wanted to know in detail how to create a great workout program considering all the principles of DVRT Ultimate Sandbag Training.

Not only is it a intelligent question, but probably one of the most important ones as well. After all, besides great technique, the only other thing that matters is how you put the pieces of the puzzle together!

I’ve tried to give you a lot of resources to learn such lessons with our downloadable programs, DVDs, and over 500 free videos. However, sometimes it is easiest to just lay it out in very simple terms.

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Step 1: The Movements

DVRT Ultimate Sandbag Training is all about functional training. Yes, the dreaded word “functional”. However, all that we mean by the term functional are those exercises that force our body to make as many connections throughout as possible. So, we start by looking at the different movement patterns the body can create. What are they? Here is a simple list….

Push Overhead: Arc Presses, Clean and Presses, etc.
Push Forward: Push-up variations, planks, etc.
Pull Overhead: Pull-up variations
Pull Back: Bent-Over Rows
Hip Hinge: Deadlifts, Cleans, Good Mornings, etc.
Squat: Squatting Variations
Lunge: Lunging Variations
Resisting Trunk Flexion: Planks, Superman, etc.
Resisting Rotation: Side plank
Creating Trunk Flexion: Sit-ups
Creating Rotation: Around the Worlds

This is pretty simple list, but would do ANYONE great good to follow as a general guideline. You will begin to notice that many DVRT Ultimate Sandbag exercises contain more than one of these movements at once. For example, something as simple as a Bent-Over Row has a pull back, hip hinge, resisting trunk flexion/extension.

When you have exercises that accomplish so much at once, you don’t need to do as many exercises. Well, it isn’t that you just don’t need to, you pretty much can’t! They cause fatigue much faster both to your muscular and neurological systems. The good thing is that this fatigue comes with the benefit of being far more efficient too!

So, how many movements should you do? A good rule is about 4-6 for a workout. That’s it?! Yes, that’s it! Chances are you will find that more than enough. When you look at many of our workouts that is the number we follow. But what about all the movements you don’t get to?

That makes for your next workout. You don’t need to do EVERYTHING every workout. So here is an example of how you can create a three day a week workout.

Day 1:
-Lunge Variation
-Pull Back Variation
-Hip Hinge Variation
-Push Forward Variation
-Resisting Flexion
-Produce Rotation

Day 2:
-Hip Hinge Variation
-Pull Overhead Variation
-Squat Variation
-Push Overhead Variation
-Produce Flexion
-Resist Rotation

Day 3:
-Lunge Variation
-Pull Back Variation
-Hip Hinge Variation
-Push Forward Variation
-Resisting Flexion
-Produce Rotation

Day 1:

-Rotational Lunge
-Clean Grip Bent-Over Rows
-Front Loaded Good Morning
-Knee Tuck to Push-up
-Dead Bugs
-Shoveling

Day 2:
-Rear Step Deadlift
-Ching-ups
-Front Loaded Squat
-Military Press
-Overhead USB Crunch to Shins
-Side Plank with Row

Day 3:
-Shoulder Lunges
-Single Leg Grip Rows
-Crossover Deadlifts
-Super Planks to Push-ups
-Kneeling Press Outs
-Around the World

Did you see that? I went down the list of movement patterns, but also switched whether they were two legged, or single leg exercises. A good rule is to keep the exercise that demand the most about of balance and coordination earlier in your workout. So, many of the single leg drills come before the double leg drills. Fast, explosive exercises come before the slower drills.

This gives you purpose, but the all so much desired variety. Instead of just throwing exercises out there and hoping for the best, you can actually work towards a goal or simply ensure yourself you are on the right track for long-term progress!

After about 4-6 weeks of following a workout like the one above simply flip them around. Switch which movement patterns you are prioritizing and the order you perform them. Creating new, fun, and effective workouts don’t always require an overhaul of the program. More times than not they just need that little “tweak”.

Later this week I’ll cover some of the other aspects of creating power packed workouts, but I hope this gives you the confidence to start creating DVRT Ultimate Sandbag workouts like a pro!