Innovative Fitness Solutions ©2015 · instructor, Pavel Tsatsouline said…. “This is a program about movement and the way we express our philosophy of movement is via ... quickly

Innovative Fitness Solutions ©2015 �1


I had really just gotten into a groove with my career as a fitness professional. In just a few years I had moved out of being in a commercial setting to that of running my own business. Things were going pretty well, it was 2002.

This was a time before everyone on the internet had their own gym. It was a BIG deal! Of course I thought I was pretty darn smart and was giving my clients the best workouts possible. That is why I was pretty surprised when a mentor of mine told me to check out this “kettlebell thing.”

Like so many people, I had no idea what he was talking about and had to go online to even get an idea of what he was saying was so important for me to jump on.

I looked…

I looked again….

and again…..

“I don’t get it!” Yes, that was my first reaction when I looked up this kettlebell program. In fact, I was quite emphatic that it just appeared as something I could do with a dumbbell. Why in the world would I want to invest into something that seemed so unnecessary (trust me, I wasn’t in the minority at this time when kettlebells first came about). However, I trusted my coach and he had not led me astray yet!

You may laugh to hear my first kettlebell was an 8 kg (18 pounder). After all, I wanted something I could use on my clients too. Well, I popped in the video (yea, VHS, we could still do that then) and tried to replicate the work this weird Russian guy was doing. Saying I felt like a fish out of water was an understatement. After years of being trained in a lot of different types of strength training, this felt pretty foreign.

I did what any good coach would do though, I practiced and of course practiced on clients. While both of us got better fast, I still just wasn’t sure. Was this right, was this good, and really why was this better?

Amazing journey from not being sure about kettlebells to teaching them to US Marine Instructors!


It took me a little, but I decided that is I was going to take this kettlebell thing seriously I was going to really have to devote myself to learning the details and nuances. So, in 2003 I took I believe the third RKC ever! Right from the get go I was sold! Not because of any crazy Russian mind tricks or anything of the like. It was a subtle and yet very powerful comment the lead instructor, Pavel Tsatsouline said….

“This is a program about movement and the way we express our philosophy of movement is via the kettlebell.”

Heck, he may nor may not remember saying this statement, but it really stuck out to me. Why? Whether it was during my Exercise Science program, or my internships with numerous top level strength coaches, I never heard anyone emphasize “movement” so strongly. As you may guess, since then I have been transformed in how I look at training and exercise in general. It is funny to now look back and realize how much that statement stayed with me in the creation of our DVRT Ultimate Sandbag Training system and the fact that I actually teach the same kettlebell certification currently. Funny how things work out.

I’ll be honest though, I have been surprised by some things in the almost 13 years I have been teaching and using kettlebells. One of the most shocking was how somewhat resistant the kettlebell community has been to the idea of DVRT Ultimate Sandbag Training.

After some though, I did get it. When you believe you have the ultimate tool, why WOULD you need anything else? Interestingly enough, when I did my first e-book in 2005 one of the first people I sent it to in for a review was Pavel. I was kinda shocked by his response!

He was very kind with a glowing review, but sent me something far more interesting. A file with a copy from a very old Russian training book demonstrating probably a dozen different sandbags exercises. Leave it to an unreliable laptop to eventually lose the file

forever (yea, bummed me out too!). My point?

Even those that had little equipment available and lived off training like kettlebells and body weight, found an important place for this very unique form of training. Though i was devastated


to lose such a cool piece of history, it motivated me to learn as much as I could about the history and investigate how kettlebells and DVRT Ultimate Sandbag Training could do so many great things together!

Similarities and HUGE Differences!

In all honesty there are some big similarities of kettlebells and DVRT Ultimate Sandbag Training. For both styles of training we believe in full body activity and not the isolation of any one specific muscle. Kettlebells and Ultimate Sandbags focus upon tension for certain activities and the ability to quickly relax to produce the most efficient movement. Neither piece is micro-loaded and therefore places a heavy emphasis on other variables such as load position, speed, range of motion. In DVRT we take those base concepts and expand them to an even greater degree.

Now, is this a detriment to these tools or actually benefits? If you want to listen to the words from

Pavel, it may be a huge benefit!

“First, Soviet scientists like Prof. Arkady Vorobyev discovered that sharp changes in load are superior to small changes when it comes to delivering the message to your body: “Get strong!” Russians scoff at those mini-plates many Western bodybuilders add to their barbells. Powerlifting champ Jack Reape told me that at his gym they painted all 2.5-pound plates pink to attach stigma to their use. I approve……very gradual progression in weight enables the trainee to ‘sneak up’ on a heavier bell. This robs him of technical ‘a-ha’ moments.”

Even strength coach, Dan John, believes not having the option for these small jumps in load actually enhance one’s training.

“Why I like kettlebells: you have so little choice. Dumbbells go up in many gyms by ten pounds, some five, some even a pound at a time. A thousand machines for bench presses… a million combos.


Stop! The brain can only take so much!

With kettlebells, I have really only up to three choices… often only one… for an exercise… Less choice: less mental RAM going out the door. The more you choose, the less you have left over to push the workout. Those leg innie and outie machines can convince you that you are working your legs. You’re not… but you can use your brain to convince you that you are…

No choice. More work.”

You will notice that Ultimate Sandbags largely function in the same way, but with some very big differences.

One of the very first fitness challenges I took in regards to kettlebells was the “Secret Service Snatch Test.” This was a test of ten minutes with a 24 kg kettlebell to perform as many repetitions as possible. I recall my lungs pounding, my grip shot, and my back side sore for days. Good challenge right?!;)

I tell you this story because the nature of kettlebells allow them to be easily grooved. Even in kettlebell sport (yes, there is kettlebell sport) focuses upon two exercises to be performed for 10 minutes at a time. Absolutely brutal, but here is the thing, I don’t think there is a SINGLE DVRT Ultimate Sandbag Training drill that I would try to replicate such training. Why is that?

Ultimate Sandbags are just different enough on each repetition where grooving is almost impossible. Whether it is the slight internal shifting of weight, the dimension of the Ultimate Sandbag, or unique load distribution, each repetition of the Ultimate Sandbag is different enough to really tax the body neurologically and metabolically.

This is exactly why even well trained kettlebell lifters like, Artemis Scantalides, have proclaimed our DVRT Ultimate Sandbag Training Clean and Press test for five minutes to be one of the most challenging fitness tests.

Concepts like dimension, instability, load/body position, and plane of motion are often things that are not considered with kettlebells and are concepts unique to DVRT Ultimate Sandbag Training. That is why the answer isn’t “which


one”, but should be “how do I use them together?”

When you make that change you are in for something special! Both can make you real world strong and develop a type of fitness that even the great strongman, Arthur Saxon, was the MOST important….

“The usual idea about strength–I mean the idea of the average reader of health magazines–is generally a wrong one. Although a weightlifter (and weightlifters are supposed to be very narrow-minded in their views on this subject), I hope that I, personally, am broad-minded enough to recognize that a man does not prove himself an all-round strong man just because he is able to lift a heavy weight, especially when the weight is lifted once only. The following is my diagnosis of real strength:

Genuine strength should include not only momentary strength, as proved by the ability to lift a heavy weight once, but also the far more valuable kind of strength known as strength for endurance. This means the ability, if you are a cyclist, to jump on your machine and ride 100 miles at any time without undue fatigue; if a wrestler, to wrestle a hard bout for half an hour with a good man without a rest, yet without becoming exhausted and reaching the limit of your strength.”

Developing all round strength, mobility, and strength-endurance is what our new DVRT program, Burn, is all about.

How Do I Use Burn?

There will probably be a few popular questions on how to properly use the Burn program. Hopefully this section will help answer those questions, but if you have more don’t hesitate to contact us at [email protected].

Q: How many and what size kettlebells and Ultimate Sandbags do I need?

A: I’ll give you two scenarios, ideal and minimum. In a perfect world you would have three kettlebells and two Ultimate Sandbags. That would be one heavier kettlebell and two kettlebells you feel comfortable using for doubles work. With the Ultimate Sandbag that would probably mean a Core or Power Ultimate Sandbag and a Strength or Burly USB (get 15% off any additional USB with coupon code “save15” as a thank you from us!)

As a minimum I would recommend one lighter and one heavier kettlebell and either a Power or Strength USB. For any of the kettlebell doubles work you would simply go to single arm and if the USB you are using is a bit lighter you can aim to hit more reps or slow down the speed. A bit heavier of USB and you can try to build up the repetitions and use the workouts as goals to achieve.


mailto:[email protected]

Q: How often should I perform the workouts?

A: This will vary a bit because the Burn workouts are quite intense. There are a few ways you can attach the program. In general, these workouts shouldn’t be used more than three days a week and you are going to see how you ultimately feel after a few weeks performing them. What do I mean?

If you perform the following week as described below and the subsequent weeks you feel sluggish and weaker then you can back off to possibly twice a week. Does that mean you do nothing else the rest of the week? Absolutely not! You can perform other workouts from our DVRT system (CLICK HERE to see) as well as making a day recovery in the form of yoga, stretching, walking, hiking, or even just a corrective exercise day. You will want to provide yourself time to recover and use even some of the workouts to facilitate that recovery.

I would recommend you begin with three days a week though. With all that I just spoke about, why three? For one, the programs are set forth to be different enough where you are not going to overtrain any specific muscle group or movement pattern. We shift emphasis on a variety of training variables so you can train at a good rate. If you do begin to see your performance decrease or just don’t feel well, please be a good coach to yourself and back off the frequency of the workouts.

If you are really loving the workouts and don’t want to perform the less, the other option is to work in the lower ranges of sets. Each workout I provide a range of rounds (sets) to perform or time. You might find a particular day very challenging and finding three, not five, rounds to be right for you. If you see twenty minutes listed and don’t see that happening that day then aim for fifteen or even ten. Since training is about really accumulative work, not just that of a singular workout, be smart and build upon success. More is not always better!

I would also suggest that you split the sixteen workouts into blocks of four. You can repeat a workout program for about 4-6 weeks until you need to change. Following such a philosophy you will find that Burn gives you at least THREE months of training, not bad right?! Here is a suggested schedule.


https://www.ultimatesandbagtraining.com/shop/workouts/dvrt-resiliency-yogapilatescorrective-program/

Month 1

You can work with your own schedule, but this is an example of how you could construct the series. After the 4-6 week period review your training journal and see how you have progressed through the workouts. There are several ways you can improve in these programs….

-More Rounds Performed On Average

-Less Rest Used

-More Repetitions Performed

-Great Weight Used

Don’t think mild increases in several variables isn’t significant. When you improve in multiple ways this is actually more impressive than if you improved your lifting by 10-20 pounds.

Each workout too is suppose to be performed as a circuit with one exercise, rest, then perform a set of the following drill. Try to perform the exercises in the order they are listed.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Off Incinerate Active Recovery Day

Smolder Active Recovery

Torch Off

Off Singe Active Recovery Day

Incinerate Active Recovery

Smolder Off

Off Torch Active Recovery Day

Singe Active Recovery

Incinerate Off

Off Smolder Active Recovery Day

Torch Active Recovery

Singe Off

Off Incinerate Active Recovery Day

Smolder Active Recovery

Torch Off


The Burn Workouts

Workout 1: Incinerate Watch Video HERE

Workout 2: Smolder Watch Video HERE

Workout 3: Torch Watch Video: HERE

Exercise Sets Repetitions Rest Intervals

Double Kettlebell Clean

20 Minutes 30 Seconds 20 Seconds

USB Thruster 20 Minutes 30 Seconds 20 Seconds

Jump Rope 20 Minutes 30 Seconds 20 Seconds


Kettlebell Snatch 5-6 10 per side 30 Seconds

USB MAX Lunge 5-6 8 per side 20 Seconds

Kettlebell Renegade Rows

5-6 6 per side 15 Seconds


USB Drop Lunge to Arc Press

4-6 30 Seconds 30 Seconds

Chin-up 4-6 1 15 Seconds

Kettlebell Two Handed Swing


Chin-up 4-6 1 15 Seconds


https://s3.amazonaws.com/dvrtburn/Incinerate.mp4

https://s3.amazonaws.com/dvrtburn/smolder+1.mp4

https://s3.amazonaws.com/dvrtburn/Torch.mp4

Workout 4: Singe Watch Video: HERE

Workout 5: Ignite Watch Video: HERE

Workout 6: Flare Watch Video: HERE


Kettlebell Double Clean to Alternating

Press

As Many Good Rounds in 20 Minutes

5 per side 30 Seconds

USB Lateral Deadlift to Row



USB Front Loaded Squats


10 15 Seconds


Kettlebell Windmill 5-7 8 per side 20 Seconds

Burpees 5-7 10 20 Seconds

Double Kettlebell Cleans

5-7 12 20 Seconds


Split Lunge Jumps 4-6 30 Seconds 20 Seconds

USB Clean and Push Press


Super Plank 4-6 30 Seconds 20 Seconds


https://s3.amazonaws.com/dvrtburn/Singe1.mp4

https://s3.amazonaws.com/dvrtburn/ignite.mp4

https://s3.amazonaws.com/dvrtburn/Flare.mp4

Workout 7: Smokin’ Watch Video: HERE

Workout 8: Melt Watch Video: HERE

Workout 9: Blaze Watch Video: HERE


USB Press Out Squats 4-6 8 20 Seconds

Kettlebell Alternating Cleans


Mountain Climber with Push-up

4-6 8 20 Seconds


USB Lateral Clean to Fists to Drop Lunge

3-5 6 per side As Little Rest As Possible

Kettlebell Alternating Rows


USB Around the Worlds



Shoulder Bulgarian Split Squats


Double Kettlebell Snatches

3-6 10 20 Seconds

Reaching Side Planks 3-6 12 per side 20 Seconds


https://s3.amazonaws.com/dvrtburn/Smokin%27.mp4

https://s3.amazonaws.com/dvrtburn/Melt.mp4

https://s3.amazonaws.com/dvrtburn/Blaze.mp4

Workout 10: Heat Watch Video: HERE

Workout 11: Flash Watch Video: HERE

Workout 12: Flicker Watch Video: HERE


USB Rotational High Pulls


Kettlebell Lateral Lunge to Single Arm

Press


USB Grip Rows 5-7 20 Seconds 20 Seconds


USB Front Loaded Good Mornings


10 20 Seconds

Kettlebell Tactical Lunges



USB Rotational Press Outs




USB Front Loaded Single Leg Good

Morning

4-6 Rounds 5 per side As Little Rest As Possible

Kettlebell Sprinter Stance Thrusters

4-6 Rounds 3 per side As Little Rest As Possible

USB Lateral Drag to Body Row

4-6 Rounds 1 per side 1 Minute


https://s3.amazonaws.com/dvrtburn/Heat.mp4

https://s3.amazonaws.com/dvrtburn/Flash.mp4

https://s3.amazonaws.com/dvrtburn/Flicker.mp4

Workout 13: Sear Watch Video: HERE

Workout 14: Scold Watch Video: HERE

Workout 15: Combust Watch Video: HERE


USB Clean to Rotational Presses


5 per side As Little Rest As Possible

Kettlebell Rack Up Downs


5 per side As Little Rest As Possible

Dips As Many Good Rounds in 20 Minutes

5 45 Seconds


USB Bent Row to Clean to Fists

4-6 10 25 Seconds

Kettlebell Rack Squats

4-6 8 25 Seconds

Kettlebell Figure 8 Swings



USB Front Loaded Dragon Lunges


Kettlebell Snatch 5-7 30 Seconds per side 20 seconds between side

USB Shin Crunch 5-7 30 Seconds 20 Seconds


https://s3.amazonaws.com/dvrtburn/Sear.mp4

https://s3.amazonaws.com/dvrtburn/Scold.mp4

https://s3.amazonaws.com/dvrtburn/Combust.mp4

Workout 16: Burn Watch Video HERE

Great facilities like Envision Fitness in Maple Ridge, BC already know the power of this combo, now you can too!!!


Kettlebell Lawn Mowers


USB Arc Push Press 4-6 10 per side As Little Rest As Possible

Mountain Climbers 4-6 20 per side 45 Seconds


https://s3.amazonaws.com/dvrtburn/Burn.mp4

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Innovative Fitness Solutions ©2015 · instructor, Pavel Tsatsouline said…. “This is a program about movement and the way we express our philosophy of movement is via ... quickly