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The Next Great Challenge | Ultimate Sandbag Training

Ultimate Sandbag Training Clean Challenge Week 2 – Ultimate Sandbag Training Power Clean

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The Ultimate Sandbag Training Power Clean is actually easier to execute than the Ultimate Sandbag Training Clean to Fist. It requires less precision to get the Ultimate Sandbag Training into the catch or Front Load (FL) position. FL is a fundamental body position for using the Ultimate Sandbag Training in the DVRT system making the Ultimate Sandbag Training Power Clean a valuable skill that will be used often, but the USB Power Clean is an excellent move in its own right. The focus of the Ultimate Sandbag Training Power Clean compared to the Ultimate Sandbag Training Clean to Fists is higher loading parameters.

Often it is the case that you are limited to one or few Ultimate Sandbags with varied load, so this week we have introduced two body positions which can increase the intensity of the Ultimate Sandbag Training Power Clean without increasing the load. The staggered stance and drop step are featured in this week’s instructional video.

*Note: This program is intended to gain competence with Ultimate Sandbag Training Clean mechanics and build toward the Ultimate Sandbag Clean and Press Challenge; it is in nature very unbalanced, there is a lot of posterior muscle work being done (glutes, hamstrings, low back errectors). It is okay to use this program alone, but if you are combining this program with another routine you will want to be mindful of the volume of hinging in your current program and adjust accordingly.

The Ultimate Sandbag Training Technique

After establishing a strong hinge pattern and becoming proficient at the Ultimate Sandbag Training Clean to Fist, the Ultimate Sandbag Training Power Clean will be a breeze. Starting from your deadlift position, drive through the heels and pull the USB up toward your chest while pulling the handles apart. As the Ultimate Sandbag reaches its highest point you will want to scoop your arms underneath it to cradle the Ultimate Sandbag in your arms into the FL position. See this week’s instructional video for more tips.

The Program

Day 1 – Review (Total – 50 reps)

The purpose of today’s session is to reinforce and build strength in the hinge and work on power mechanics as we work toward the USB Power Clean.

2×6 reps: USB High Pull (Power Bag – Medium or Heavy)

2×6 reps: USB High Pull (Strength Bag – Medium)

1×12 reps: USB Deadlift (Strength Bag – Medium or Heavy)

1×6 reps ea: USB Staggered Deadlift (Strength Bag Medium)

Day 2 – Ultimate Sandbag Training Power Clean (Total – 50 reps)

Focus on Today’s session is building proficiency in a new movement. Using moderate loads we should be able to build the pattern without fatiguing the nervous system.

Take 90 seconds between set 1 and 2. Ensure a full recovery between sets 2-6.

1×10 reps: USB High Pull (Power/ Strength Bag – Medium)

5×8 reps: USB Power Clean (Power /Strength Bag – Medium)

Day 3 – Adding Complexity (Total – 60 reps)

Adding staggered and drop step body position to power moves will increase the nervous system demands of the exercise as well as increase the power demands of the focus leg. Be sure to use a bag that is lighter than what you would use for a bilateral USB Power Clean or High Pull.

Take 90 seconds rest between sets.

1×10 reps: USB High Pull (Power /Strength Bag – Medium)

2×5 reps ea: USB Staggered High Pull (Power Bag – Medium)

1×10 reps: USB Power Clean (Strength Bag – Medium/Heavy)

2×5 reps ea: USB Staggered Power Clean (Power Bag – Medium/Heavy)

2×5 reps ea: USB Drop Step Power Clean (Power Bag – Medium/Heavy)

1×10 reps: USB Power Clean (Strength Bag – Medium/Heavy)

Day 4 – Recover and Refine (Total – 30 reps)

Good work this week! It is time to refine your skills before heading into your next power endurance metabolic burn. Don’t concern yourself with load, focus on body position and movement competence.

1×10 reps: USB Deadlift

2×5 reps ea: USB Staggered Deadlift

2×5 reps ea: USB Drop Step Deadlift

Day 5 – Power Clean Pyramid Challenge

Be prepared to put in work. The load selection should make you work hard without losing form.

Warm Up

2×10 reps: USB Power Clean (Strength Bag – Light/Medium)

5 min – 50 total reps

*note: based on your comfort with the move, feel free to challenge yourself. It will be very metabolically demanding to perform 50 repetitions with heavy loads, so I am recommending you dial back one USB from what you think may be your capacity.

Rest after completion of rep range until the top of the minute of each set. If you are unable to complete the rep range within the time allowed continue through the workout and record your time upon completion (You will work to improve this at a later date).

Minute 1: 2×5 Reps: USB Staggered Clean (Strength Bag – Light/Medium)

Minute 2: 2×5 Reps: USB Drop Step Clean (Strength Bag – Light/Medium)

Minute 3: 1×10 Reps: USB Power Clean (Strength Bag – Medium/Heavy, Burly Bag – Light/Medium)

Minute 2: 2×5 Reps: USB Drop Step Clean (Strength Bag – Light/Medium)

Minute 1: 2×5 Reps: USB Staggered Clean (Strength Bag – Light/Medium)

Until next time! Train Right, Steve

Steve Di Tomaso is a DVRT Master Instructor and owner of Envision Fitness.

To learn more check out envisionfitness.ca or facebook.com/envisionfitness

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The Next Great Challenge | Ultimate Sandbag Training