Whether you are looking at how to intensify your training or how to get a maximally effective workout in a short amount of time, there is a really simple strategy. Drop sets! Yes the old school bodybuilding method actually can apply to real world strength training too!
In fact, drop sets is a technique we use in DVRT Ultimate Sandbag Training all the time because of the incredible flexibility of the Ultimate Sandbag. It also solves what a lot of people THINK is a problem which is the fact we don’t change the weight of the Ultimate Sandbag all that much.
So, what is a drop set? In classic bodybuilding a lifter would start with an exercise, lets say dumbbell curls. They would perform a set of 10 with a weight and then drop the weight with minimal rest and then do another set of 10 reps with a lighter weight and continue this for a few additional sets until you can’t perform ten repetitions any longer.
With over 400 movements in the DVRT Ultimate Sandbag Training system, it is easy to make endless purposeful variations!
Well, how in the world does this apply to DVRT Ultimate Sandbag Training if we AREN’T focusing on changing the weight?! We actually can do such training a multitude of ways. We can change holding position from set to set. For example….
-Shoulder Squat x 5 each side: Set 1
-Front Loaded Squat x 10: Set 2
-Bear Hug Squat x 10: Set 3
We can also change body position such as:
-Kneeling Overhead Press x 5: set 1
-Military Press x 5: set 2
-Bilateral Press x 5: set 3
What this does is gives us a beautiful combination of strength and conditioning at the same time! Changing one or more of these variables gives us actually a BETTER training effect than just altering the load. Once you get good at using DVRT Ultimate Sandbag Training principles you can do a wide array of different drop sets.
That is what today’s DVRT Ultimate Sandbag Training video is all about. Jessica and I take you through how to take a movement like hip extension that we commonly see in lifts like deadlifts and cleans and make a drop set. We can combine elements of speed and body position to make a rather seamless drop set. Great way to train because when you perform really intense exercises it can be difficult to repeat high quality technique under great levels of fatigue.
So, this helps makes your training smarter and for those of you training groups of people an easy way to adjust the intensity for your clients. Try it out yourself and see how fun and challenging it can be.
Yes, the video is a bit older so doesn’t have our current DVRT Ultimate Sandbag Training terminology so try this…
-Max Lunge 30 seconds
Rest 15 seconds
-High Pull 30 seconds
Rest 15 seconds
-Rear Step Alternating Deadlifts 30 seconds
Rest 15 seconds and repeat 6-8 rounds!