Getting Fitness Started Right! | Ultimate Sandbag Training

How to Start Your DVRT Ultimate Sandbag Training

Jessica Bento, MSPT

Jessica with Josh Henkin, DVRT Master Instructors, Steve Di Tomaso & Kari Negraiff

I have to say thank you for all the nice responses we received after my last post. It definitely appears as though there are a bunch of questions on how to start DVRT Ultimate Sandbag Training. So, if I don’t answer yours here, make sure to write in and let us know your question and we will make it part of future posts!

How heavy should I make my Ultimate Sandbag? As I talked about last time, going too light or too heavy is absolutely an issue. With DVRT Ultimate Sandbag Training a bit more so. You see if you Ultimate Sandbag is too light then the movements can be off as well as the feel of the Ultimate Sandbag. The same can be said of making your Ultimate Sandbag too heavy. Instead of using the RIGHT muscles, you start compensating and let’s face it, having a bad experience.

Here are some guidelines of where we see most people using the weights of their Ultimate Sandbag.

Core Ultimate Sandbag: 15-20 pounds

Power Ultimate Sandbag Beginner:25-35 pounds

Power Ultimate Sandbag Trained: 30-40 pounds

Strength Ultimate Sandbag-Beginner: 40-50 pounds

Strength Ultimate Sandbag-Trained: 50-75 pounds

Burly Ultimate Sandbag 80-120 pounds

Now you might be saying, “thanks a lot Jessica, that is still quite the range of weights!” Well, it is because just like any other weight, it depends if you are focusing on more upper or lower body based movements. Obviously if it is more upper body then it may be on the lighter side, if it is more lower body training, you could probably go heavier. However, my experience tells me you are better off starting at the lower end and seeing how you fair with many of the movements.

For myself, I use the Strength Ultimate Sandbag a lot! I have two that I usually alternate with, one 40 pounds and one 60 pounds. The 40 pound Strength USB allows me to do conditioning and higher repetition work and the 60 makes me work hard on the lower rep side. I use Power USBs for things like very complex Ultimate Sandbag Training exercises or part of my warm-up. That means really three Ultimate Sandbags make for almost all my training.

Far too many people start way too heavy and don’t feel like they can do a lot in their DVRT Ultimate Sandbag Training, especially because they try to compare it with some of their other training and it is just so different. It is probably the NUMBER ONE thing I have to tell people, lighten your Ultimate Sandbag!

Actually filled our Ultimate Sandbags at Myrtle Beach!

The other key is the filler bags. Many people don’t realize it, but Josh has given the Ultimate Sandbag A LOT of thought since starting it in 2005. Heck, there are times I am like, “ENOUGH!” Even I have my limit of DVRT Ultimate Sandbag Training I can hear about;)

However, I realize he is always thinking about how to make DVRT Ultimate Sandbag Training a better experience. After all, our goal is that you can do so much with so little equipment!

Back to the filler bags. These filler bags are important than just adding weight. They impact the entire feel of the Ultimate Sandbag. That is because they give the Ultimate Sandbag density. Far too many people only use one filler bag (which has to be the case in the Core USB) and fill it up to capacity. What ends up happening is that is sloshes around the Ultimate Sandbag too much and doesn’t have a good feel. Instead, you should use ALL the fillers that come in your Ultimate Sandbag package and fill them to a lesser degree. If you have a Strength Ultimate Sandbag that you want to fill to 40 pounds, you are much better off filling both fillers to 20 pounds than just using one at 40.

Doing this gives some nice instability along with density to your Ultimate Sandbag. Over time, you can fill one a bit more, but this is a great start!

Now the fun part, the DVRT Ultimate Sandbag Training exercises!

Which ones? How many? How often? Are all really common DVRT Ultimate Sandbag Training questions and they are good ones! In general, we recommend 4-6 exercises in a workout. That is because many of the DVRT Ultimate Sandbag Training exercises hit so many muscles at once, you don’t need to perform ten or fifteen. In fact, a lot of people are often SHOCKED how different and challenging a DVRT Ultimate Sandbag Training workout is until they perform one.

The DVRT Ultimate Sandbag Training system starts with us learning foundational movement patterns in stable positions. That means a beginner workout may look like the following…

Setting Up Your DVRT Ultimate Sandbag Training Workout

There are many variations of our Ultimate Sandbag Training exercises but start with the foundations!

Workout 1:

Deadlifts (hip hinge: lower body pulling) x 10-12

Clean and Press (hip hinge: lower body pulling and vertical pressing) x 6-8

Front Loaded Squats (squat pattern) x 8-10

Bent-Over Row (hip hinge: lower body pulling and horizontal pulling) x 10-12

Front Planks (core: anti-flexion/extension) x 30-60 seconds

Workout 2:

Front Loaded Drop Lunge (lunge pattern) x 6-8 per side

Chin-ups or assisted Chin-ups (vertical pulling) x 5-7

High Pull (hip hinge: lower body pulling) x 8-10

Push-ups (horizontal pressing) x 10-15

Kneeling Arc Press (vertical pressing and core lateral stability) x 5-8 per side

You can check out our FREE Youtube Channel for many of these exercises, but the important part is how we organize these exercises. We want to work what we call different movement patterns which include : squatting, hip hinge, pulling, pushing, lunging, etc. Not everything in one workout, but what we don’t do in one workout, we do in the next. That way we have balance in the body and our fitness!

You will also see we do a bit more repetitions on the lower body drills and less on the upper. That makes it easier to use the same weight to start. Over time we can introduce other principles of the DVRT Ultimate Sandbag Training system so that you can have more variety and build more progressions.

Does this help? You can instantly take this information and start applying it to your DVRT Ultimate Sandbag Training TODAY! Drop us a comment if you have questions or email us at info@ultimatesandbagtraining.com/dev /* */. Help us provide you an awesome training experience!

***Want to know more about DVRT Ultimate Sandbag Training? Check out our brand new DVRT Ultimate Sandbag Training Foundations HERE! Over an hour of instruction of providing you the most in-depth knowledge of how to become stronger, fitter, and move better faster!

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