I often wonder if there is an implement and a training system that has more myths and misunderstandings around it than our DVRT Ultimate Sandbag Training system? When it comes to the shear name of “sandbag” it is as though people really lose their minds, especially in regards to good technique, purpose, and overall understanding WHY they are doing what they are doing!
One such example is how people continue to think that DVRT Ultimate Sandbag Training is either conditioning, strength, or just something novel to do. It is hard for people to believe that often times our DVRT Ultimate Sandbag Training workouts are really a combination of all those fitness qualities at once.
I’ve shared with you guys some great examples of this with your DVRT Ultimate Sandbag Training complexes. I have shown you DVRT Ultimate Sandbag Training workouts that were focused on movement and therefore going to help improve our fitness by working our conditioning and stability. In other words, getting us in better shape and building upon our smaller muscle groups that allow the bigger muscle groups to do their job!
Ultimate Sandbag Cleans and Single Leg Deadlfits from a great athlete in Coach Dos!
Late last week, I gave you guys a DVRT Ultimate Sandbag Training workout that did stress weight of the USB a bit more and worked both conditioning, strength, and athleticism. I like to prove to you how much versatility DVRT Ultimate Sandbag Training actually allows, not just in the form of gut wrenching workouts, but in purposeful programs.
Today I want do the same. Many people ask about the difference between our DVRT Ultimate Sandbag Training sand based USBs and our water USBs. The differences are sometimes obvious and other times a bit more subtle. Most people can recognize that water USBs are more unstable than the sand USBs. Does that mean they are better then?
Not quite, it really depends. Water is also lighter than sand, which plays into our dimensional side of DVRT Ultimate Sandbag Training. I can focus on heavier USBs that are bit more stable to focus more on a pure strength component. The same water USB will be lighter and challenge more of the stability side of the spectrum. My favorite part is when water USBs get to our Burly size!
When you get to the Burly USB you have a great combination of weight and instability. However, what we found in our earlier versions it was too difficult to control the weight and instability, that is why we moved for the future a filler water bag system. I do have some of our original single water fillers that I work for training. These are tough and do a great job of stressing every muscle in my body.
In order to share with you how we create such DVRT Ultimate Sandbag Training programs I shot one of my more challenging workouts. This DVRT Ultimate Sandbag Training workout can be done in a complex or circuit. Remember, a complex is when you blend all the exercises together, just like how the video is shot. If this was a bit much where technique was breaking down then we can make each segment into a circuit.
The key in either situation is programming this DVRT Ultimate Sandbag Training workout correctly along with the best sequences. Yes, yes, a bit of thought goes into these DVRT Ultimate Sandbag Training workouts but the benefits well outweigh this mild inconvenience.
Like I mentioned in last week’s DVRT Ultimate Sandbag Training post, if we are working with heavy or unstable exercises then the number of our exercises have to adjust. For this reason, I found these four DVRT Ultimate Sandbag Training exercises to work just about perfectly for this complex or circuit.
We begin with the most taxing DVRT Ultimate Sandbag Training exercise which is the staggered squat. While holding the USB especially, water USB, in this position taxes the entire body at once. Because of the longer time under tension, you will feel your heart pounding as well as your muscles working their hardest. Just five repetitions is enough to sufficiently work the first phase, especially if you make sure you move downwards in a controlled manner (3-4 seconds). The next phase of this DVRT Ultimate Sandbag Training series is the power clean. We move to a different stance because we may not be able to power clean what we can even staggered squat. This helps ensure avoiding any low back potential issues.
The bent-over row becomes our dominant upper body exercise, but there is a little DVRT Ultimate Sandbag Training trick! The muscles used in the DVRT Ultimate Sandbag Training bent-over row are already fatigued by holding the USB in the front loaded staggered squat and the power clean. Even if you are use to handling more weight in this position you will find it really tough! Finally the infamous rotational lunge. I’ve mentioned in past DVRT Ultimate Sandbag Training posts that the rotational lunge can also be done with heavier USBs and slower tempos. A great way to wrap up this series fun and challenging DVRT Ultimate Sandbag Training series.
You can perform this DVRT Ultimate Sandbag Training workout by performing each series without rest (complex) , or with anywhere from 15-45 seconds of rest between exercises. Try to complete a minimum of 3 sets or work up to as many as 5. If you are looking for a bit of an additional challenge, you can perform some DVRT Ultimate Sandbag Training front loaded walks for 30-60 seconds between sides. Heck of a workout that will help you understand why I am so passionate about our DVRT Ultimate Sandbag Training.