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.
- You’ve got top find your FLOAT. Make your Ultimate Sandbag fly onto your fists.
- Use a PUSH PRESS to get the Ultimate Sandbag overhead.
- Get your GRIP, ARMS and SHOULDERS set correctly.
- 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:
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.
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