If you couldn’t tell, I was pretty darn excited about our recent work with the US Marines. As excited as I was, you may think, “man, that’s great, but I don’t want to be a Marine!” I totally get it! However, as I explain at our DVRT educational certs, no matter your fitness level, the principles and concepts don’t change.
That is the great thing about a system, you can build it to fit YOU, not try to fit yourself in a pre-existing routine. Such variety can be overwhelming, but it doesn’t have to be, sometimes things just work really well.
This past weekend I got to present our DVRT Ultimate Sandbag Training at the Elite Fitness and Performance Summit in Lexington, Kentucky. During the social a trainer familiar to our DVRT program came up to me and said something awesome. He explained to me how every time he does our Bear Hug Squats with his clients it makes them move better and feel great. He went on to say, “I don’t know why it happens, but it happens.”
Great time teaching our DVRT Ultimate Sandbag Training System this past weekend!
Sometimes we don’t know why things happen, but they work, they work amazingly well. Almost too good to be true. Believe it or not there is some science to it, it has to due with weight distribution along the body’s center of mass, but I digress.
Knowing why things work definitely helps in the long run, but just knowing the work sometimes is best. You don’t need to fight it, you don’t need to debate it. If it works, go with it! So, what should you be spending your time developing your DVRT skills? Here is a short list of exercises l like people to establish a strong foundation in before they move to more complex drills.
-Front Loaded Squats
-Clean and Press
-Around the Worlds
Yes, I could list more, but just from the above you could have a tremendous workout program to have lots of variation, but again, but purposeful. How could you do so? Here is a three day a week workout just with these movements. Perform all as a circuit with 30-60 seconds between drills
Shoulder Reverse Lunge on Rear Leg Side x 6-8 each side
Bent-Over Row x 10-12 Front Loaded Squat x 12-15
Clean to Press x 5-8 per side
Rotational Press Outs x 8-10 per side
Kneeling Around the World x 5-8 per side
Shoulder Reverse Lunge on Front Leg Load x 6-8
Staggered Rows Rows x 5-6 per side
Front Loaded 1 1/4 Squats x 6-8
Lateral Step Clean to Military Press x 5-6 per side
Rotational Around the Worlds x 8-12 per side
Kneeling Press Outs with Pause x 8-10
Shoulder Forward Lunge on Rear Leg Side x 8-10 per side
Staggered Clean and press x 5-6 per side
Front Loaded Squats x 12-15
Off-Set Bent Rows x 6-8 per side
Squatting Press Outs x 6-8
Half Kneeling Around the World x 6-8 per side
What did I do? We worked off our DVRT principles and were able to make each workout different upon holding position, body position, plane of motion, and speed. This allows us almost a natural periodization of the workouts during the week. Changing order of exercises also helps this as well.
This is the power of DVRT Ultimate Sandbag Training. Find out more how small changes can make a huge impact upon your fitness. Check out our workout programs HERE