DVRT Ultimate Sandbag Workout
Staggered Thruster: 30 Seconds Per Side
Rotational Lunge High Pulls: 30 Seconds
Grip Rows: 30 Seconds
Shouldering: 30 Seconds Per Side
I am sitting here at the Phoenix airport very excited to be heading back to Milwaukee to take the Milwaukee Fire Department through our level 1 & 2 DVRT Ultimate Sandbag certifications. As I look over the material I think how fortunate I have been to be asked to use our DVRT Ultimate Sandbag workout programs with so many different departments. It is crazy to think it has been four years since I developed our SELECTED! program for the US Army Special Forces recruiting battalion. One of the most unique and incredible experiences in my career! To be also fortunate enough to work with SWAT teams and fire departments makes me so proud of the work with have done with the DVRT Ultimate Sandbag workout programs.
Not only is it an amazing opportunity to help those that do so much to protect our daily lives, but it gives me a very unique insight into probably the professions that most intrigue us with their fitness. When I think how so many fitness programs are touted they usually link themselves with military, fire, or police. It is as though we look at these amazing men and women as our real life super heroes.
In many ways this is true, but we can sometimes forget they are still very human! What do I mean? So many times I hear about or see programs that are designed to completely annihilate these men and women in their fitness programs. I hear all types of excuses that they need to be prepared for anything and they need extreme fitness.
Let’s understand one very important thing…more than ANYTHING these men and women can not afford to be injured! World renown strength coach, Mike Boyle, often tells young coaches that the number one rule of training athletes is not to injure them. Obviously athletes can’t perform at their highest levels when they are injured and the same is true of those of our military, police, and fire. Only with a much more severe consequence. Trying to push through an injury in one of these real life situations can cost themselves, a team member, or citizen their life!
I am sorry to sound so dramatic about this, but it is a disservice to these men and women some of the programs they are being provided. I take it very seriously to provide them the well thought workout routines that I would provide the highest level athlete.
This is such a strong consideration when I was first interviewed by the commanding officer for the US Army Special Forces Recruiting Battalion, he told me that the number one issue that had to be addressed was injury prevention. The same was addressed to me the last time that worked with the Milwaukee Fire Department.
In many ways, these men and women are just like the rest of us. However, they also have very special demands. Being under duress in sometimes extreme conditions for long hours means you body has to be working at an optimal level. You are going to be in angles and positions that probably the majority of us would never see during the course of our day.
These may sound like all the reasons to perform some pretty extreme workouts. However, nothing could be further from the truth! Imagine a firefighter so smoked or sore from a workout and then all of a sudden being called out to a call? You think that firefighter would be able to perform their job at a high level?
One of the SWAT team leaders I worked with told me that there is NO fitness program that can prepare you for 10-18 hour calls in sometimes horrible weather conditions. That is why they train their skills all the time. Yes, most people forget that these men and women drill and drill their skills probably even more than the high level athlete. That means the fitness program is designed to help them perform at their skills at the highest level, again, just like a high level athlete.
So, why is it that we have been asked by so many different departments to utilize our DVRT Ultimate Sandbag workout programs? They could care less about being hardcore, their job is already that! They are looking to have DVRT Ultimate Sandbag workout programs deliver fitness that they have never experienced.
As much as I talk about DVRT Ultimate Sandbag workout programs being challenging, great for calorie burning, and such. The truth is that the DVRT Ultimate Sandbag workout programs can develop a healthy, functional, and durable body like pretty much nothing else.
This is partly due to the fact we don’t work in our DVRT Ultimate Sandbag workout programs in the same ways all the time. You see the majority of fitness and strength programs focus only on load and end up working in the same postures and positions all the time. We have convinced ourselves that just lifting heavy in the weight room has magical carryover to real world situations. There is absolutely no science and very little anecdotal evidence to actually back up this thought process.
In fact, the fitness and sports performance industry understood this major hole in our thinking and that is why the idea of “functional training” gained popularity in the early 1990′s. I don’t care who is the best at exercising, I need to make you better at whatever is your REAL goal! Logan Schwartz wrote, “functional strength must be trained with the thought of what movements need to be strengthened, what the joints are doing during those movements, what proprioceptors are being turned on, and how are the muscles reacting to the motion and the forces of mass, momentum, and ground reaction. ”
Some people have rejected this idea, no matter how well founded and scientifically valid it has proven to be. Why? I mean, if it works why don’t most people see training this way? Sadly, because it takes more effort, more thought, and a desire to raise fitness beyond just counting reps, sets, times, and weight.
Don’t get me wrong. If you want to shed just a few pounds there are a lot of things that work. However, when we use our DVRT Ultimate Sandbag workout programs we want to go deeper, especially when it comes to the well being and performance of our military, police, and fire.
DVRT Ultimate Sandbag workout programs like today are great examples of our philosophy and thinking “outside the box”. We use some familiar exercises, but those serve as a starting point. We believe fitness, strength, and conditioning to be much more than how much you squat, bench, or deadlift. We want you to be able to move in all sorts of ways and perform in so many different environments. To me this is how DVRT Ultimate Sandbag workouts get people functionally fit and why it has become such a popular fitness system with so many of these amazing men and women!
DVRT Ultimate Sandbag Workout Program:
Staggered Snatch to Overhead Squat: 8-10 Per Side
Front Body Circles: 15-20 Per side
Front Load Cossack Squat: 8-12 Per Side
Pullover to Bridge: 10-15
Shoulder Leg Threading: 10-15 Per Side