Copyright 2015 Innovative Fitness Solutions

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Marvin Young
5 years ago
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2 Disclaimer The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book. Please consult your physician prior to attempting any of the fitness programs outlined in this book.

3 Our first 300 DVRT Ultimate Sandbag program really set the foundation. It quickly became such a favorite of so many of our DVRT followers. I like to think it was a combination of being so incredibly effective and challenging at the same time. We really wanted to open people s eyes to what can be done with DVRT Ultimate Sandbag Training but also solve a very common problem, how do you put it all together?! With so many options in DVRT Ultimate Sandbag Training it can seem impossible to pick the right exercises, or even know how to put them into a program that makes sense. That is why with our new 300: Revolution program we wanted to continue to show you not just what DVRT can do, put how you can put the pieces of the puzzle together in a manner that makes sense. You may wonder why 300 though? Good question! I love using the 300 based workouts for a few different reasons.. Work and Move! While listening to several coaches from top University programs no matter how cool the training concepts or exercises discussed, there was always one commonality. EVERY program was based upon having work capacity and proper mobility. The reason is that both work capacity and mobility set the foundation for you to do just about anything. Lifting heavy, developing power, getting lean, it doesn t matter, volume and movement

capabilities allow you to recover from training faster and stay healthy. Let s face it, even the most well meaning program won t get you to your goals if you are hurt!

4 capabilities allow you to recover from training faster and stay healthy. Let s face it, even the most well meaning program won t get you to your goals if you are hurt! Finding Balance If you watch how we have constructed the workouts for 300: Revolution, you will see that there is total body balance. What do I mean? Pushing and pulling done by the lower body and upper body are in equal shares. We don t train one side, one area, one group of muscles more than any other. This is so important as many programs lack balance. This prevents from your fitness potential to be fully developed and can lead to injuries in the long run. Of course, we want to maximize your strength and fitness which can t be done if we possess major weaknesses! Low and High Repetitions When most people think of the the 300 workouts that were originally done by trainer, Mark Twight, they see high repetitions only. The truth of the matter is that we can have both! Some exercises are best suited for more repetitions and others for lower repetitions. You will see throughout the workouts that we use a combination. This could be due to load, speed, or complexity of movement.

5 Being able to use a full spectrum of repetition protocols build a far more well rounded program than just purely trying to smoke you. While we want the 300: Revolution workouts to be challenging, they should be making you better, not just more tired! How to Perform the 300: Revolution s The most obvious question probably is going to be, how do you structure these workouts? Due to the intensity of these workouts, more is not always going to be better. I would recommend no more than 3 times a week and even starting off with twice a week to see how your recovery from the training is actually doing. What would you do for the other days of the week? You could do recovery training in the form of yoga, hiking, walking, stretching, or even our new RESILIENCY program. The key is to tone down the intensity to facilitate recovery. This the ONLY way you will see consistent progress in your training. The workouts are set forth in the order they should ideally be performed. If you skip around you are more prone to getting out of balance in your strength and muscular training. So, a training schedule may look like the following.

6 Option A on Training Schedule: Month 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday You will notice the above example is giving you only 2 really hard workouts a week. It is an easy trap to think you HAVE to do more. Remember more is only better if you can recover from it. If that is the case you can use the schedule of the following. Option B on Training Schedule: Month 1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday f You will see four more workouts in this month, so you have to keep a close eye on how you are feeling and performing when you add more work. Take your morning temperature and make sure it doesn t drop below normal, or you don t have a waking rest heart rate higher than normal. Both of these are easy means to measure your recovery from training. If you see a change, then back off on the frequency of training! In either scenario you will work through ALL 16 workouts before repeating them again. If you do feel like breaking them up, do so in a series of four. Meaning, take the first four workouts, repeat them in a training schedule up to five times then begin with the next series of four workouts, etc. You should easily have at least four months of training no matter how you organize your training. That s pretty good!

7 How Much Weight Should You Use? The ideal situation is going to be having a heavier and lighter Ultimate Sandbag. You have a lot of freedom of what that means to you, but I would recommend the following. Starting Point Lighter Size Heavier Size Beginning Women Core: 15 pounds Strength: 40 pounds Beginning Men Power: 25 pounds Strength: 50 pounds Trained Women Power: 25 pounds Strength: 50 pounds Trained Men Power: 30 pounds Burly: 60 pounds Don t have one of these sizes and need to complete your gym? You can use coupon code USB to save 15% HERE

8 Are You Ready? The 300 Revolution DVRT s 1: Revenge Burpee-Clean-Press Out Squat 6 10 As Little As Possible Lateral Step Rows 6 5 per side As Little As Possible Around the World 6 10 per side As Little As Possible Press Up & Leg Lift 6 10 As Little As Possible 2: Conquer 1 1/4 Front Loaded Squats Kneeling Arc Press with Leg Switch Rotational Row to Rotational Lunge Sprinter Stance Snatch 6 10 As Little As Possible 6 5 per side As Little As Possible 6 5 per side As Little As Possible 6 5 per side As Little As Possible Front Hold March 6 10 As Little As Possible

9 3: Ravage Shoulder Get-up to Lunge 5 5 per side As Little As Possible Overhead Chops 5 10 As Little As Possible Lateral Press Out Squats Cross Pattern Arc Press 5 10 each As Little As Possible 5 10 per side As Little As Possible Cleans 5 10 As Little As Possible 4: Tyranny Rotational Lunge Snatch 6 5 per side As Little As Possible Shucking 6 20 As Little As Possible Burpee Row 6 10 As Little As Possible Rotating Press Out Squats 6 10 per side As Little As Possible 5: Crusade Thruster 4 30 Seconds Up to 30 Seconds Shoveling 4 30 Seconds Up to 30 Seconds Front Loaded Up Downs 4 30 Seconds per side Up to 30 Seconds Side Plank 4 30 Seconds per side Up to 30 Seconds

10 6: Annihilation Bent Over Rows Rotational Lunge 6 5 per side 0 Push Presses Deadlifts Seconds After Complex is Completed 7: Velocity Shoulder Lunge to Balance-Arc Press 6 5 per side As Little As Possible Crossover Step Rows 6 5 per side As Little As Possible Jumping Jack-Seal Jack Combo 6 20 As Little As Possible 8: Spara Clean- Push Press: 2 Forward Lunge: 2 Lateral Step High Pulls Bent Row to Front Loaded Good Morning Bodyweight Squat Jumps 5 5 As Little As Possible 5 10 per side As Little As Possible 5 10 each As Little As Possible 5 10 As Little As Possible

11 9: Mache Lizard Crawls 5 10 As Little As Possible One Legged Rows 5 5 per side As Little As Possible Upper Cuts 5 10 per side As Little As Possible Shoulder Squat 5 10 per side As Little As Possible 10: Valor Half Moon Snatch 5 10 per side As Little As Possible Up Down Thruster 5 5 per side As Little As Possible Rear Step Shovel 5 10 per side As Little As Possible Staggered Pause Grip Rows 5 5 per side As Little As Possible 11: Sacrifice Rotational Press 5 5 per side As Little As Possible Forward T-Rotational to Lateral Lunge 5 5 per side As Little As Possible Lateral Crawl 5 10 per side As Little As Possible Power Snatch 5 20 As Little As Possible

12 12: Devastation Figure 8 Chops 5 10 per side As Little As Possible Shoulder Lunge to Half Kneeling Arc Press Underhand Rear Step Rows 5 5 per side As Little As Possible 5 5 per side As Little As Possible Mountain Climbers 5 20 per side As Little As Possible 13: Captive Crossover Push-ups 4 30 Seconds Up to 30 Seconds Lateral Runs 4 30 Seconds Up to 30 Seconds Shoulder to Arc Press 4 30 Seconds Up to 30 Seconds Supine Circles 4 30 Seconds Up to 30 Seconds Burpee-Snatch- Overhead Lunge 4 30 Seconds Up to 30 Seconds

13 14: Battle Plan Sprinter Stance Right Row-Clean-Squat- Press-Squat Sprinter Stance Left Row-Clean-Squat- Press-Squat Crossover to Lateral Step Deadlifts 5 5 As Little As Possible 5 5 As Little As Possible 5 5 per side As Little As Possible Inside Out Clean 5 5 per side As Little As Possible Squat Box Jump 5 10 As Little As Possible Elevated Side Plank 5 10 per side As Little As Possible 15: Karda Right Shoulder Crossover Lunge to Lateral Step-up Left Shoulder Crossover Lunge to Lateral Step-up 5 5 As Little As Possible 5 5 As Little As Possible Inch Worm to Push-up 5 10 As Little As Possible Shoveling Rows 5 10 per side As Little As Possible Lateral Step Around the World 5 10 per side As Little As Possible

16: Havoc Exercise Sets Repetitions Rest Intervals Bear Hug Clean 5 15 As Little As Possible Right Side Forward to Reverse Rotational Lunge 5 10 As Little As Possible Left Side

14 16: Havoc Exercise Sets Repetitions Rest Intervals Bear Hug Clean 5 15 As Little As Possible Right Side Forward to Reverse Rotational Lunge 5 10 As Little As Possible Left Side Forward to Reverse Rotational Lunge 5 10 As Little As Possible Overhand Rows 5 15 As Little As Possible 1 1/4 Overhead Press 5 10 As Little As Possible Welcome to the Revolution!!!

DVRT Certification: Level 1 Written Exam

DVRT Certification: Level 1 Written Exam 1. What is NOT a concept or training principle of the DVRT System? A. Addressing specific needs of the client. B. Mixing simplicity with complexity. C. Progressive