Ultimate Sandbag Workouts For Real World Power


Extreme Training, Foundational Programs, Moderate Training, Strenuous Training, Uncategorized.

I love still being a student, especially when I can learn from some of the best in the fitness industry. Many of you already know my great affinity for Coach Robert Dos Remedios (Coach Dos) because few coaches have “been there” and “done that” as he has for over 30 years. However, not only does Coach Dos have tremendous experience, but I respect most how he is constantly open to evolving and doing things better! That is why when I got to hear Coach Dos speak about a specific top it made me more inspired about how our DVRT Ultimate Sandbag workouts could really help people better their lives.

Something Coach Dos spoke a lot about was power development. I know, when you hear the word power you probably think of someone doing an incredible Olympic lift, maybe a huge jump, or even a sprint. While those all are examples of power, that wasn’t just the type of power that Coach Dos was talking about. Rather, how power is something we all need as we age.

In his presentations (I got to hear Coach Dos a bunch this year at several conferences) he mentioned a book called “Bending the Aging Curve”. In the book there was the discussion of needing power to help our every day actions as one of the very first things we lose as we age is power because of decreasing fast-twitch muscle fibers.

While we often like to say “age is just a number”, age is a VERY real number. Our bodies change and so while we need power as we age, how that power looks in many situations can vary quite a bit.

That is why in our DVRT Ultimate Sandbag workouts we layer movement in so many ways. Part of that is so that we can add power in a many different means. For example, DVRT Master, Paige Fleischmann, shows how power might look for an older client in one of her DVRT Ultimate Sandbag workouts below. Learning to create tension, developing acceleration, but also learning positioning and posture.

Power is a process, it is a combination of teaching how to create stability, it is building strength, it is about teaching body awareness and how to develop power from the right parts of the body. I think that is one of the big things people miss in our DVRT Ultimate Sandbag workouts is they see exercises, but they don’t understand the what the exercise is teaching in each of these regards. Like when our UK DVRT Master,¬†Greg Gergely Perlaki, builds layers of quality movement where these DVRT exercises actually are creating power in ways we wouldn’t normally think!

Many of our DVRT Ultimate Sandbag workouts are sneaky in how they develop such quality results when you watch from the outside they don’t look like much. That is because the “magic” isn’t in the exercise, but the purpose, technique, and point you put behind them.

In order to help illustrate how we can use the subtle aspects of DVRT Ultimate Sandbag workouts to create power and better movement/posture at the same time check out one of my favorite drills. The feedback and tension you learn to use makes you better at more complex power drills but it in of itself is one heck of an exercise to develop real world power and strength!