FLAWLESS VICTORY

by Steve "Coach Fury" Holiner, Senior RKC, DVRT Master Chief and OS Instructor

Winning at video games like Street Fighter or Mortal Kombat is all about performing well executed combinations. Linking up the right sequence of punches and kicks can get you that perfect score or a flawless victory.

The same can be said for combining strength training systems. In November, I taught the DVRT Ultimate Sandbag Training Level 1 Certification and Dragon Door’s HKC Hardstyle Kettlebell Certification over the course of one weekend. I have spoken before about how DVRT (Dynamic Variable Resistance Training) and HKC/RKC strengthen and support each other. Well, this powerhouse certification combination delivered the perfect blend of education and hands-on application that lead to a flawless victory—everyone passed on the day of the HKC. That’s right, we had a 100% pass rate for the HKC.

Isn’t that what we all want? We are all trying to find the very best strategies to fully unlock our own potential.

How did the 100% pass rate at this HKC happen?

Honestly, the DVRT (Dynamic Variable Resistance Training) Level I certification set everyone up for success at the HKC. Often mistaken as just a “sandbag” certification, DVRT Ultimate Sandbag Training is a well-rounded system of coaching, progression, and regression of movement. Though the USB (Ultimate Sandbag) is our main line of offense, the DVRT system can be integrated with any implement. Obtaining quality movement is at the core of DVRT. We dig deep into hinging, squatting, pressing and lunging patterns throughout the day. We also teach important factors of stability, optimal breathing and how to create tension in great detail.

You might THINK you know these movements, but the DVRT attacks from a whole new position that both excites and challenges the students.

And what most people don’t realize is that the DVRT cert is very physically challenging! The clean and push press test is no joke. Hopefully, people come to the DVRT having trained harder than they might have for an HKC. It’s hard to fail when you are strong and have excellent technique. By day two, all of the candidates were ready to kick HKC butt—and kick it they did!

At the HKC, we cover the kettlebell swing, goblet squat and Turkish get-up in great detail. Candidates are also tested on how well they coach these movements. We dig deeply into many drills which help people learn and troubleshoot the lifts. Much of this information reinforces what we taught at the DVRT. At the HKC the next day, the participants were able to soak in the knowledge then apply it—instead of just hitting a wall or feeling like their central nervous systems were fried.

Just like any video game, to really win you must pick the right characters for your team. I picked a group of awesome characters perfect for the job. Fellow Master DVRTs James Newman and Gavin Van Vlack and DVRT-II Hannah Fons are exceptional coaches I’ve worked with several times in the past. They NEVER disappoint, and have brought so much value and experience to the DVRT cert.

For the HKC team, RKCs Jason Kapnick and Joe Boffi are also stellar when it comes to kettlebell training (among their many other skill sets). They also happen to be partners at the host facility (along with the awesome Dr. Kathy Dooley) Catalyst S.P.O.R.T.

So where am I going with this?

In a time when we are bombarded with fitness trends and certification chasing, it is easy to just “mash buttons” like you would on a video game controller. But, those button mashers usually don’t do too well in the long haul. The smart player, or strength coach, learns how the system works inside and out and then destroys his opponent. DVRT and HKC/RKC are for those that want to be the skilled player. That’s how you earn a flawless victory!

There are many DVRT/HKC Combos in the works.

Now there’s an added bonus if you have the RKC in your sights. Certified HKC instructors will receive an immediate, extra $200.00 discount when they register for a future RKC workshop.

If you are a current HKC Instructor in good standing, receive this immediate, extra discount on an upcomingRKC workshop by simply logging into your account on DragonDoor.com. After adding an RKC Workshop of your choice to your cart, enter the following Promo Code at checkout: HKCSPECIAL

Upcoming DVRT/HKC Workshops:

Onelife Fitness. Kansas City, MO. March 21-22.
DVRT/HKC: http://www.dragondoor.com/workshops/details/dvhk005/
DVRT Only: http://www.dragondoor.com/workshops/details/dvrt005/
HKC Only: http://www.dragondoor.com/workshops/details/hkc369/

Quest Fitness. Guilford, CT. May 16-17.
*Registration opens next week.

Catalyst S.P.O.R.T. New York, NY. November 7-8.
DVRT/HKC: http://www.dragondoor.com/workshops/details/dvhk006/
DVRT Only: http://www.dragondoor.com/workshops/details/dvrt006/
HKC Only: http://www.dragondoor.com/workshops/details/hkc377/

Yours in strength and fury,

-Fury out

Steve “Coach Fury” Holiner, DVRT Master Instructor, Senior RKC, is a proud member of the Ninja Army training staff at Mark Fisher Fitness in NYC. Fury is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Five Points Academy and Catalyst S.P.O.R.T. Check out www.coachfury.com, facebook.com/coachfury and Twitter @coachfury for more info.

USING DVRT TO NAIL YOUR PUSH UP

By Steve “Coach Fury” Holiner, DVRT Master Chief Instructor, Senior RKC, OS Instructor

Let’s admit it, the push up can be a pain in the ass for many. How many FMS Trunk Stability Push-up 1s have you screened? Building a strong push up can be a slow and mentally painful process. For some it is absolutely a strength issue. For others, it’s the inability to generate the right amount of tension and really tie the whole body together. Here’s where the DVRT Training System comes into play. DVRT (Dynamic Variable Resistance Training) is based on movement and obtaining strength. The Ultimate Sandbag (USB) is one weapon in our arsenal, but not the only one. 

To get back to the point, how do we improve your push up? As is often the case, our clients or students don’t quite “feel” what we’re hoping they will in the push up. The idea of lat, abdominal and glute engagement can be a hard concept to put into practice. 

Well, one simple Ultimate Sandbag Training drill allows your student to actually feel much of this without this without having to deal with their own bodyweight at the start. 
Enter the ULTIMATE SANDBAG TALL KNEELING OUTSIDE HANDLE PRESS-OUT.

THE SETUP-Start with your knees under your hips, both feet dorsi flexed and in a tall upright posture. -Grab a Core or Power USB by the outside handles.-Brace your abs, drive the balls of both feet and toes into the ground and squeeze you glutes tightly.-Pull the outer handles apart as you press the USB forward to lockout. *Avoid a change in the angle of your torso as you do so.*Avoid a change in the angle of your torso as you do so. 
-Hold the extended USB out for beat and then pull the USB back to you. Be sure to keep pulling the handles apart as you pull the USB back to you. -Try this for 5 slow reps.If done correctly, it won’t take a heavy Ultimate Sandbag to make your students feel their glutes and abs fire up. I usually use a 15 to 20 pound Core USB. The pulling apart of the handles makes it difficult for shoulders to rise up as they tend to do in a push up. If they don’t realize they have lats, they will now. Being locked into that tall kneeling position truly forces you to use your lats for the push/pull aspect of the push up.
Mark Fisher Fitness ninja and early morning badass, Gabe Schwartz had this to say about the drill: “It really helped me feel my lats… I felt a lot stronger and more stable.”

Fellow MFF staffer Stefanie Miller (aka: Rainbow Dash) had a similar result. Rainbow Dash had this to say about the drill: “The DVRT drill really helped to turn on my lats and engage them in a way I wasn't nailing before… also in applying that sort of full body tension.” MFF’s own Sexy Siren, Christian Sineath, simply said: 
“That felt much better and easier.”

PROGRAMMING ITHere is how I would suggest you use the Ultimate Sandbag Outside Handle Tall Kneeling Press-Out (USB OH TK PO) drill. Perform 5 slow reps before you’re first set of push ups. Use again as needed if you see that form starts to falter. 

Try this quick ladder workout to feel the benefit of the press-out. You’ll start each rung with 5 slow Outside Handle Tall Kneeling Press-Outs. The push ups will descend by 2 reps each rung and your USB Front Loaded 1 &1/4 Squats will go up 2 reps each rung. Rest as needed between rungs.

USB OH TK PO 1x5Push ups 1x10, 1x8, 1x6, 1x4, 1x2USB FL 1&1/4 SQUAT 1x2, 1x4, 1x6, 1x8, 1x10

Now, I have to add that the Tall Kneeling Outside Handle Press-Out is a great drill for many reasons other than just push ups. It will light your system up and get you primed for anything. Mix it with deadbugs for some super abs of fire. 
Give the drill a try and let me know how it goes. To learn more check out a DVRT Workshop or Certification near you. Click HERE for dates and locations.
I hope to see you at one soon!-Fury out

Steve "Coach Fury" Holiner, DVRT Master Chief Instructor, Senior RKC, Original Strength Instructor, is a proud member of the Ninja Army training staff at Mark Fisher Fitness in NYC. Fury is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Five Points Academy and Catalyst S.P.O.R.T. Check out www.coachfury.com,facebook.com/coachfury and twitter.com/coachfury for more info.