HOW DVRT ULTIMATE SANDBAG TRAINING IS CHANGING FITNESS

By Steve “Coach Fury” Holiner

Master Chief DVRT, Senior RKC, MFF’s Tattooed Guy, OS Instructor

The Inaugural Dragon Door Health and Strength Conference recently wrapped. It was going to be a really cool opportunity to share DVRT Ultimate Sandbag Training with a community that had such strong bonds with kettlebells and bodyweight training.

Josh Henkin put together an awesome DVRT Ultimate Sandbag Training Presentation for it and as fate would have it, yours truly ended up presenting. You guys by now know why and no I didn't take him out just so I could do it;) . I wanted to share with you some key points, because the response exceeded even my expectations! 

 

While the crossover from kettlebells and Ultimate Sandbag Training would seem like a perfect marriage, there are two obstacles we tend to face when talking about DVRT Ultimate Sandbag Training. 

1. People think DVRT is just about the sandbag.
2. I can do that stuff with a kettlebell. 

 My responses are:

1. We are a rich and fully developed system of strength training.
2. No you can’t. 

Our presentation focused on DVRT Ultimate Sandbag Training belief in training for real world 3D strength. We train for quality of movement over muscles. We challenge the body to grow strong and resilient in ways other than just adding reps or load. The end goal of DVRT Ultimate Sandbag Training is to give you the freedom to move with strength and efficiency in all planes of motion. That sounds like a wonderful way to live your life to me. 

If you can get bodyweight guru, Al Kavadlo, excited about DVRT then you know you have something special!

For example, you can train your client to have a 500 pound deadlift. What real carry over to the quality of your daily will that have? There’s a point where that type of training will have diminishing returns and an escalating level of risk. Yea, it is cool to brag about a monster deadlift, but if the reality is you can't play with your kids, jump in a softball game with friends, or get up to walk without going through a giant warm-up for your back, you may want to re-think your fitness' direction. 

We provide not just different, but we truly believe in better options in improving your fitness. We look at strength training through movement. The Deadlift is a hip hinge. The hip hinge doesn’t have to be a deadlift. We also don’t have to hip hinge in only one plane of motion. We can perform hip hinges in the frontal, transverse and sagittal planes. Building that 360 degree strength isn't a tagline, but the mantra in which we design and perform all our workouts!

Challenging stability is another large component of DVRT Ultimate Sandbag Training. And no, I’m not talking about standing on a BOSU. You can get down now. This is where the Ultimate Sandbag is THE implement for much of our system. USBs will feel dramatically different based on size, load and the filler material. We play this to our advantage. We are dealing with an ALIVE implement when we’re using Ultimate Sandbags. We spark up our stabilizers, reflexive strength and  metabolic output when we train with an unbalanced and changing Ultimate Sandbag. 

We also train for instability. Stop… leave the BOSU alone. Seriously. When training instability, we’ll alter the body or holding position of the Ultimate Sandbag. Why? Well, where research has shown training on unstable ground doesn't do much for your core or strength training, unstable objects HAVE proved to be a highly effective way of building core, stabilizer, and just full body strength. 

The DVRT Ultimate Sandbag Training System often deals with X-Patterns that really connect the body together as a whole. For example, you may have a great traditional squat with a Ultimate Sandbag in the front hold position. Now the same Ultimate Sandbag will challenge your body in an entirely new way if I place the Ultimate Sandbag on your shoulder. I can take that a step further and have you stagger your left foot back a bit, while the Ultimate Sandbag is on your right shoulder. I can talk and write about this forever. I will. However, the best way for you to grasp and believe what I’m saying is to try it for yourself.  Often people see the movements and hear the concepts and start imagining, “oh I can just do that with a kettlebell

As I said before… no you can’t!

Josh brilliantly built in some hands on time into the presentation. Between the laughs and the knowledge bombs, I could tell the attendees were enjoying the presentation. That is AWESOME. I got excited and nervous when the hands on section started. My old friend and DVRT/Senior PCC badass Adrienne Harvey helped with some demos. The mighty Nicole Ross and Batman himself, Senior RKC Mike Krivka also came down and tried a some moves like the MAX Lunge, Shoulder Squats, Lateral Ultimate Sandbag Drags and the Clean and Press.

The group soaked it up. There was a lot of applause. I was stoked that I did a pretty decent job. I was pumped as I started to hear some great feedback. 

Then an even cooler thing happened. 

Almost a third of the attendees came down and started getting their hands on the Ultimate Sandbags during the break. People started trying stuff and asking questions. It was awesome. I had opened their eyes to the system AND the Ultimate Sandbag. Even on the second day, people would come up and try out the USBs during breaks. This was a huge win for your man Fury and DVRT. 

That is what we really mean about changing fitness. Not just give you new exercises, but more meaningful movements and ideas. Showing you that fitness doesn't have to hurt, and smart fitness not only makes you stronger, but allows you to move better.  When people actually get EXCITED to train we are also overcoming one of the biggest obstacles, getting people wanting to train.

There is a reason that almost 2/3rds of our society is overweight. Our workouts, our programs, our treatment to people isn't helping. If we can excite them, help them almost instantly, and put them in a position to succeed right from the start, THEN we have something really powerful that can Now it’s your turn to get your hands on experience with DVRT Ultimate Sandbag Training. Find a workshop or certification near you!

-Fury out

Check out our upcoming DVRT Ultimate Sandbag Training education programs HERE

Can't make it, but won't to know more? Check our our DVRT Book with tons of great exercises and workouts HERE

NAILING THE CLEAN AND PRESS TEST: THE COMPLETE SERIES!

By Steve “Coach Fury” Holiner

DVRT Master Chief, Senior RKC, MFF's Strongest Film Major, OS Instructor, 

EPISODE 1. FIND YOUR FLOAT!

Hey buddy, Let’s talk about the dreaded DVRT Ultimate Sandbag Training Clean and Press Test. Yup, it’s a bitch.

But it’s also completely doable if you train properly for it. Having tested many folks at this point, I’ve seen a big number of common flaws that cost people the win on cert day. What’s the biggest flaw?

Not getting the float on the Clean to Fist.

Float? 

Yeah, Ultimate Sandbag Training (USB) cleans fall in the “ballistic” category. We need to generate enough force to propel the USB off of the floor high enough to get our fists underneath it. 

Where does the float drive from? Your legs, hips and ass. The Ultimate Sandbag Training Clean to Fist has similar properties to the beloved Kettlebell Swing. It is even more similar to the single rep KB Dead Swing which starts from the floor every rep. We hike the bell back, snap into our plank, make the KB float and then reverse the motion back to the starting position.

There are 3 key differences between a Swing and the USB.

-We don’t hike the Ultimate Sandbag. It starts on top of our feet. -Our feet will be narrower (more hip width, than shoulder). -We are projecting the USB up, close to the body, and not forward.

On the flipside, there are 3 key similarities between the Swing and the USB.

-Power is generated by driving the feet hard through the floor using your hips, legs and ass. -----Push that floor down, find your plank and find it fast!
-We do not use our arms or backs to pull the Ultimate Sandbag up. In kettlebell land, the arms do what we call “taming the arc.” The path or “arc” of the kettlebell in the swing is determined by the length of the extended arm. In the DVRT Clean to Fist, the arms guide the USB vertically close to the body. Guide is the key word here. Not pull, yank, or muscle. 
-We decelerate the eccentric phase (think backswing) so it lands softly back to the starting position.

Now once you nail your float, you simply have to get your fist underneath. This will be way smoother and easier when your arms aren’t tensed from yanking the USB up. Keep your elbows high and then scoop your fist underneath as the USB hits the right height. This will save you a ton of wasted energy and keep you fresher for those last 10-15 critical reps. Every try to do more pullups after you hang from the bar between several reps. How’s that usually work out for you? It’s the same with the Clean to Fist. Make each rep crisp, light and efficient.

How do we get there?

Well depending on how much work you need here are a few things to try.

Deadlift a heavier USB and/or alter the holding position or foot position (ex. Front loaded Good Mornings, Sprinter Stance DLs).

Front Loaded Good Mornings are a powerful exercise to developing more core stability and power through the hips.

High Pull with an appropriate weight that allows you to generate enough force/float and then go heavier.

Ideally, you would train to the point of using a heavier USB for High Pulls than your Clean and Press Test weight. Nail high pulls heavier than test weight and watch how easy it becomes to drive your test USB into the air and scoop your fists underneath.

Nail the float. Nail the Clean to Fist. Nail the Clean and Press Test.

Stay tuned for more tips!

-Fury out

EPISODE 2.  PUSH PRESS BUDDY!

Welcome back! So you want some more Fury wisdom on how to nail the DVRT Clean and Press Test? It would be my pleasure. Check this out.

The name of the test itself is a little misleading. It’s actually not a Clean and Press Test… wait for it…it’s a Clean to PUSH PRESS Test!

Mind you, all of the information that the DVRT Team has provided coaches it as a Push Press. Yet, at every cert many strong men and women fail the test because they try to strict press every rep. That’s 40-50 winded reps being grinded out in 5 minutes.

That isn’t to say I haven’t seen a few folks leave victorious this way, but I have seen a BUTT LOAD more fail that way.

What’s a push press? Great question. After reading my last article about nailing the clean to fist, you now own it with skill and precision. Now that Ultimate Sandbag is resting soundly on the top of your fists, pull yourself down into a ¼ squat and then drive hard through the floor, propelling the Ultimate Sandbag overhead and saving your shoulders and lats the majority of the work. Think of the push press as an assisted press. The lower half of the body creates enough momentum to assist in getting that Ultimate Sandbag overhead.

This is the crucial “second float” during the test. Float 1: Ultimate Sandbag to Fists. Float 2: Ultimate Sandbag from Front Load to Overhead Lockout. Be prepared to finish the press.

Push pressing will make your test soooooo much easier!

Think about it this way, would you rather use just your shoulders, triceps and lats to make 80 pounds fly overhead, or would you rather recruit legs, hips, ass, shoulders, triceps and lats to do it? When it comes to a specific number of reps in certain timeframe, I’m using as much of my body’s strong parts to do it.

Now that we have the USB in a beautiful standing plank with the USB overhead, we need to pull the USB back to the front load position. *This is worth repeating: pull the USB back to the front load position. Many, many folks will let the USB drop all the way down from the top. Ladies and gentlemen, that is not only bad form, but it’s also hazardous to many important parts of your body. Don’t worry, we still love you, but let’s clean that up.

From the Front Load position, re-clean the Ultimate Sandbag to Fist and repeat.

What’s a great way to train my push press?

1. Train the test with push press. Simple. Check out my original article on programming the test:CONQUERING THE BEAST

2. Push press with your test weight or heavier. Push pressing will allow you to get a heavier USB to that crucial lockout. Make friends with a heavier Ultimate Sandbag. Fall in love with your test weight.

3. You can work the Thruster (or Long Press). Pull into a full quat with the USB on your fists, then drive out of the hole. This will help proved the momentum to get that USB overhead. It will also help train a really strong drive from the 1.4 squat position.

Take some of these to heart and let me know how they work for you.

Nail the clean to fist. Nail the push press. Nail the Clean and Press Test!

Stay tuned for even more tips!

Find a DVRT certification or workshop near you CLICK HERE 

Yours in strength and fury!

-Fury out

EPISODE 3. PLEASE BREATHE!

Welcome back! On a very special episode of “Nailing the DVRT Clean and Press Test” we’re going to cover something that is crucial to life itself… BREATHING!

Strength wasn’t an issue when I first trained for the DVRT Ultimate Sandbag Clean and Press Test, my conditioning was. I would lose my breath to an unholy degree and miss reps and accrue ridiculous amounts of fatigue. To be clear, my conditioning in terms of the RKC Snatch Test (100 24kg kettlebell snatches in 5 minutes) was spectacular. I had a 28kg Snatch test pretty dialed in. The Clean and Press Test is a different animal when it comes to breathing.

Let’s take a moment to talk about quality “diaphragmatic” breathing. We want to inhale through the nose, using our diaphragm and breathing low into our belly. We brace around that belly of air, then let out a sharp “hiss exhale” as we explode through the concentric phase of motion. Repeat.

A kettlebell snatch (or KB swing, Ultimate Sandbag Clean or Ultimate Sandbag Snatch) has a pretty easy and comfortable pattern in terms of breathing. You would inhale on the downswing and let out that sharp “hiss” exhale on the upswing. We can simplify this as a normal 2 step breathing pattern with 1 inhale and 1 exhale per rep.

I’ve found the DVRT Ultimate Sandbag Training Clean and Press Test to have a 7 STEP BREATHING PATTERN. 

• Inhale before the clean. *This inhale is only needed at the first rep of a set. Once you’re repping you’ll go from stage 6 to 2. 
• Exhale at the clean.
• Inhale in the USB Front Load position.
• Exhale at the Push Press. 
• Inhale as you pull the USB back into the Front Load position. *This is also the ideal spot to take a rest break if needed. While you’ll be forced to maintain the USN in the front hold the USB, this will allow you 
• Hold your breath as you un-clean the USB to the floor.
• Start back at Stage 2. *See note in stage 1!

I have found the above steps to be a winning breathing strategy. Is it the only plan of attack? Hell no! It’s just the one I KNOW that WORKS.

That’s been our very special episode of the “Nailing the DVRT Clean and Press Test” series. And now you know, and knowing is half the battle. Yo Joe!

The series finale is up next! Stay tuned.

-Fury out

EPISODE 4.  GET A GRIP!

Here we go! Round 4 of my tips on how to nail the DVRT Ultimate Sandbag Training Clean and Press Test! Today, we cover dialing in your ideal grip, and arm position. 

Let’s get to it. We use the neutral grip “clean handles” for Cleans, Clean to Fists and High pulls. Here are 3 common gripping errors we see when people take their shot at the test.

Folks don’t grab the sweet spot of the handles.
People crush grip the handles.
The arms are bent at the elbows.
The shoulders aren’t packed. 
The arms come to close together during the clean. 

I’ll go into some detail on each of these and offer up some “suggestions” (aka: stuff you SHOULD do) to make things better. 

Where to grab: When getting ready to pick up a Ultimate Sandbag, you want to be sure you grip the center of the handle and pull upwards. Way too often, you’ll see the handles gripped toward one side and heavily angled. The rubber of the grip will actually be digging into the mesh of the handle strap. This position is no bueno. Pull from the center of the handle. 

Loosen up: If you’ve done kettlebell cleans before, you’ll know that you never want to crush grip the handles during the clean. You need a “slightly” looser grip to allow the kettlebell to correctly do it’s thing. It’s similar to the USB Clean to Fist. If you grip too tight, you’ll be forced to aggressively muscle the USB onto your fists. You need to ease the grip tension off just enough so you can scoop your fists underneath at the float and allow the USB to land beautifully on your fists!

Start straight: As you set your starting position, be sure that your arms are straight and not pre-bent. Bend arms lead to yanking the USB with your arms on the clean. We don’t want that. We want to use our legs and butt to make the Ultimate Sandbag fly. The arm cue I’m about to give goes right into packing the shoulders. 

Shoulder pack: After you grip the USB in that perfect spot, fully extend your arms and rotate the pits of your elbows outward. They should pretty much face the front of the USB. You’ll feel your lats engage as you do so and your shoulders should get sucked into the socket. Think of your shoulders going down and back at the same time. Once you feel that happening, try pulling the handles apart to feel some extra shoulder packing love! Pulling the handles apart leads to the final big tip of the day. 

You need space: This is subtle but a biggie! We often see a pretty decent and explosively clean to fist fall apart because the hands get to close together at the catch. Our shoulders are in a far less than optimum position to press from here. Pressing from this type of position is far more fatiguing too. The sand in the USB will also start to shift more to the sides. You DO NOT want this. Your test USB will start to feel way heavier! Keep pulling the handles apart through the Clean to Fist to land in the best position for that push press.

Alrighty then. That’s third installment in my “Nailing the DVRT Ultimate Sandbag Training Clean and Press Test” series! PLEASE let me know if these things are helping (or not)!

Give it a go. 

Thanks for the read. 

-Fury

EPISODE 5. VICTORY AWAITS!

 

Wow. This series of articles has been quite the journey. Well friends, consider this the series finale. We’re going to wrap it all up with this one. 

 Let’s recap the other four gems in the NAILING THE DVRT CLEAN AND PRESS TEST series. 

1. You’ve got top find your FLOAT. Make your Ultimate Sandbag fly onto your fists.
2. Use a PUSH PRESS to get the Ultimate Sandbag overhead. 
3. Get your GRIP, ARMS and SHOULDERS set correctly. 
4. YOU HAVE GOT TO BREATHE!!! 

Tips alone are not enough (unless they are). You’ll need a proper training program to soundly get the job done. I had considered writing a new program for this piece, but I changed my mind after a recent Facebook post by my buddy and brand new DVRT Coach Joshua Duden: 

“I followed your plan to perfection Steve Coach-Fury Holiner. Thanks again for the awesome training!”

My previous program has been proven to work by Joshua and many others.

Here it is again:

THE FURY DVRT ULTIMATE SANDBAG TRAINING C&P PROGRAM:

*I recommend training twice a week for 4-8 weeks. Leave 2-3 days between heavy and light days.

Day 1 – Heavy Day: Use the actual test weight or 5-10 pounds heavier. Be fresh for this. Try 5 reps every minute for 8 minutes. Cut back if that it is too tough. If possible, I would cut sets back before reps.

Day 2 – Light (Speed) Day: Use a USB 10-20 pounds lighter than your test weight and shoot for 8 reps on the minute for 5 minutes. This will help you identify the tempo and cadence that will be needed for the actual test. I suggest doing this at the end of your normal training session. I find there is an added bonus of going through the test on the light day when you’re already pre-fatigued. Safely. Don’t be stupid if you’re already spent.

All that really needs to change weekly is the Heavy day. You can stick with a USB 10-20 pounds lighter through every light day. Two Ultimate Sandbags are all you need for this program.

HEAVY DAYS

Week 1: 5 reps a minute for 8 minutes.

Week 2: 6 reps a minute for 7 minutes.

Week 3: 7 reps a minute for 6 minutes.

Week 4: 8 reps a minute for 5 minutes and victory!

If you are unable to finish the reps/sets one week, simply stick with that week’s programming until you can complete it. There are 4 weeks of padding in there for just that reason. Now some of the weight classes require more reps. Reps divided by the time will get you the reps needed pre minute on the speed day. This rep number is what you’ll need to work up to by week 4-8 on your heavy day.

Please TRUST IN FURY that these tips and this program will LEAD YOU TO VICTORY! It’s there for you. You just have to work for it. The test is hard… real f’n hard, but IT IS TOTALLY DOABLE with solid technique and training. 

I want you in our DVRT Ultimate Sandbag Training family. I want you to succeed. 

 

From the bottom of my heart, I hope this series of articles allows you to NAIL THE DVRT Ultimate Sandbag Training Clean and Press Test

Now stop reading and start training. Please let us know how you’re doing.

Thank you for your time!

-Fury

Steve “Coach Fury” Holiner’s superhero headquarters is Mark Fisher Fitness in NYC. Fury’s a DVRT Master Chief Instructor, Senior RKC, and an Original Strength. He is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Catalyst S.P.O.R.T. Check out www.coachfury.com, facebook.com/coachfury IG @iamcoachfury and Twitter @coachfury for more info.

BREATHE, NINJA, BREATHE!

by Steve “Coach Fury" Holiner, MFF’s Strongest Film Major, OS Instructor, DVRT Chief, Senior RKC

In my last blog, I gave you guys a quick introduction to the wonders of the ORIGINAL STRENGTH system and why we use it  at Mark Fisher Fitness. Most importantly, I explained the idea behind the OS RESETS. Moving forward, I’m going to break out each reset for you. My dream would be for you to wrap your head around the “idea” of the resets and then put them into everyday practice.

Which is why we’re starting with not only the first reset, but the one thing you already do every day… breathe.

If we’re living, we’re breathing. If we were to breathe better, would we live better?

Hell yeah we would!

DIAPHRAGMATIC BREATHING is the key. In daily life, we should naturally be breathing in and out of our nose, into our belly, expanding and contracting the diaphragm. This is how we are ALL meant to breathe. Sadly, most of us don’t breathe in this pattern. We may inhale or exhale out of our mouth. We may breathe into our chest. We may not breathe enough at all.  We may do any combination of all of that stuff. This type of breathing stresses the F’ out of our nervous system. It’s how we breathe in panic mode. Neck tension, fatigue, mobility issues and an increase in body fat all come from this type of stressed breathing pattern. Wait… did Fury just say how we breathe can make us fat? Yup, this type of stress will play havoc with your body’s hormones. TRUTH!

Stress or sympathetic breathing

In my opinion, I think our breathing pattern gets wrecked in grade school, when we’re initially taught about how the lungs are used for breathing. I’m not knocking them, but all of the anti-smoking PSAs always focus on the lungs too. I believe on a subconscious level, that we start to rely on chest breathing at an early age this way. Bummer. On the bright and shiny side, we can totally get better at breathing and live a WAY better life.

On the flip side of stress or “Sympathetic Breathing”, we have diaphragmatic “belly” breathing (Parasympathetic Breathing). This breathing pattern is our “rest and digest” breathing pattern. It’s how we’re meant to live and breathe under normal situations. The body and the brain chill out as a result. Those tension headaches may go away and you may find that some of your “flexibility” issues dissolve once you start breathing properly.

Diaphragmatic or parasympathetic breathing

On the gym front, proper breathing let’s our smaller muscles, our stabilizers, do their job. This takes the chains off of the big guns and let’s you actually lift more! We call that BREATHING GAINZ son!

Alright already,  I’ve read your words Fury! What do I do now?

Ok, I gotcha. Start with this:

1. Lie flat on your back with your knees bent.
2. Keep your arms out at your sides with your palms up.
3. Be sure your tongue is behind your front top teeth at the roof of the mouth. *That’s your tongue’s natural happy place.
4. Breathe in and out of your nose.
5. Think about breathing low into your belly.

That’s all you need to get started. Please allow yourself AT LEAST 2 minutes to breathe every day. So simple. So easy to blow off.

Ninjas, we are scratching the surface here. Stay tuned for more OS tips and video!

Drop us a comment and let us know what you think.

Thanks for the read!

-Fury

NAILING THE DVRT CLEAN AND PRESS TEST - VICTORY AWAITS!

By Steve “Coach Fury” Holiner

DVRT Master Chief, Senior RKC, OS Instructor, MFF’s Strongest Film Major

 

Wow. This series of articles has been quite the journey. Well friends, consider this the series finale. We’re going to wrap it all up with this one. 

 Let’s recap the other four gems in the NAILING THE DVRT CLEAN AND PRESS TEST series. 

1. You’ve got top find your FLOAT. Make your Ultimate Sandbag fly onto your fists.
2. Use a PUSH PRESS to get the Ultimate Sandbag overhead. 
3. Get your GRIP, ARMS and SHOULDERS set correctly. 
4. YOU HAVE GOT TO BREATHE!!! 

Tips alone are not enough (unless they are). You’ll need a proper training program to soundly get the job done. I had considered writing a new program for this piece, but I changed my mind after a recent Facebook post by my buddy and brand new DVRT Coach Joshua Duden: 

“I followed your plan to perfection Steve Coach-Fury Holiner. Thanks again for the awesome training!”

My previous program has been proven to work by Joshua and many others.

Here it is again:

THE FURY DVRT ULTIMATE SANDBAG TRAINING C&P PROGRAM:

*I recommend training twice a week for 4-8 weeks. Leave 2-3 days between heavy and light days.

Day 1 – Heavy Day: Use the actual test weight or 5-10 pounds heavier. Be fresh for this. Try 5 reps every minute for 8 minutes. Cut back if that it is too tough. If possible, I would cut sets back before reps.

Day 2 – Light (Speed) Day: Use a USB 10-20 pounds lighter than your test weight and shoot for 8 reps on the minute for 5 minutes. This will help you identify the tempo and cadence that will be needed for the actual test. I suggest doing this at the end of your normal training session. I find there is an added bonus of going through the test on the light day when you’re already pre-fatigued. Safely. Don’t be stupid if you’re already spent.

All that really needs to change weekly is the Heavy day. You can stick with a USB 10-20 pounds lighter through every light day. Two Ultimate Sandbags are all you need for this program.

HEAVY DAYS

Week 1: 5 reps a minute for 8 minutes.

Week 2: 6 reps a minute for 7 minutes.

Week 3: 7 reps a minute for 6 minutes.

Week 4: 8 reps a minute for 5 minutes and victory!

If you are unable to finish the reps/sets one week, simply stick with that week’s programming until you can complete it. There are 4 weeks of padding in there for just that reason. Now some of the weight classes require more reps. Reps divided by the time will get you the reps needed pre minute on the speed day. This rep number is what you’ll need to work up to by week 4-8 on your heavy day.

Please TRUST IN FURY that these tips and this program will LEAD YOU TO VICTORY! It’s there for you. You just have to work for it. The test is hard… real f’n hard, but IT IS TOTALLY DOABLE with solid technique and training. 

I want you in our DVRT Ultimate Sandbag Training family. I want you to succeed. 

 

From the bottom of my heart, I hope this series of articles allows you to NAIL THE DVRT Ultimate Sandbag Training Clean and Press Test

Now stop reading and start training. Please let us know how you’re doing.

Thank you for your time!

-Fury

Steve “Coach Fury” Holiner’s superhero headquarters is Mark Fisher Fitness in NYC. Fury’s a DVRT Master Chief Instructor, Senior RKC, and an Original Strength. He is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Catalyst S.P.O.R.T. Check out www.coachfury.com, facebook.com/coachfury IG @iamcoachfury and Twitter @coachfury for more info.