synergy 3.0: ultimate sandbag & kettlebell total …copy.pdf!synergy 3.0: ultimate sandbag &...

! Synergy 3.0: Ultimate Sandbag & Kettlebell Total Body Fitness Program

Copyright 2014, Innovative Fitness Solutions, LLC


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. !!!!!!!!!!!!!!Copyright 2014, Innovative Fitness Solutions, LLC


Peanut Butter & Jelly !There are few things in fitness that go together as well as DVRT Ultimate Sandbag Training and kettlebells. Both have very similar goals, ways they teach the body how to move, and results that they can produce. If they are so similar why don’t we use one or another? !I know what you are thinking, we just picked two really popular implements and threw them together into one program. The truth is that while there are some great similarities to DVRT Ultimate Sandbag Training and kettlebells, there are also a tremendous amount of differences. !As I have long spoken about, when we add something to our DVRT Ultimate Sandbag Training programs, we are just throwing random ingredients into a pot and hoping for something good tasting to come out. Instead we are looking at what each tool brings to the dish that is unique and how it can enhance the overall outcome of what we are cooking! !What are these so called differences I am speaking about? Here are some unique benefits of kettlebells and Ultimate Sandbags that will help arm you with a very special fitness program! !Kettlebell Benefits: -Great for building foundational eccentric strength. This is very important as this is also known as deceleration strength. The majority of injuries actually come from not being able to stop an external force or the body effectively. !-Unilateral loading for strategic load placement and core activation. Due to the fact that the kettlebell is ideally a one handed implement, we can load the body in numerous ways that challenge our postural alignment during movement. We can incorporate double kettlebell work to create some unique patterning for foundational exercises like lunges and step-ups. !-Relatively easy to groove. Kettlebell sport is based around efficiency with the kettlebell allowing for lifters to perform very high repetition movements. We can take the fact that the kettlebell is relatively easy to groove repetition to repetition and build some specific strength endurance in the hips, core, and shoulders. !-Learning to create simultaneous vertical and horizontal forces. Most athletic and every day actions require a combination of horizontal and vertical forces. However, most lifts in the gym only look at improving one or the other. Kettlebell drills help us learn how to create both at the same time.



!Ultimate Sandbag Benefits: !-Creating more complex and intense movement patterns. Due to the fact the Ultimate Sandbag doesn’t always move in a linear motion we can build a broader scope of movement strength via some of these more challenging Ultimate Sandbag drills. !-Every repetition is different! Unlike kettlebells that are easy to groove, the Ultimate Sandbag moves just enough to make every repetition different. So you won’t see many Ultimate Sandbag drills used for the same high repetition protocols that we will in some kettlebell exercises. !-Unique holding positions. Both kettlebells and Ultimate Sandbags have their own unique holding positions. Even in instances where they may appear very similar, there are profound differences in holding either implement. The Ultimate Sandbag is meant to maximize holding position and offers more different patterns than any other tool.

-Learning how to resist inefficient movement. Most people that train with the Ultimate Sandbag are continuously surprised how lighter loads are so exhausting. Many people jump to the fact that the Ultimate Sandbag is an unstable object, but that isn’t the whole story. Through the unique motions and holding positions of the Ultimate Sandbag, the body isn’t just forced to produce movement, but resist it as well. This creates a lot of stress on the body making for a huge challenge that most are unfamiliar. !Once we acknowledge the differences and unique aspects of both these great tools we can work on combining them within a system that helps maximize their great attributes! !!

Synergy 3.0 !What’s with the 3.0? This is actually our THIRD installment of our combination Ultimate Sandbag and kettlebell training programs. You can see the great programs in our 2.0 series HERE, which are still awesome programs. !Each time we put out a new Synergy series we want to expand the use of both these powerhouse tools, but yet, still make the training very accessible to every fitness level. That is why you will find every workout within the Synergy 3.0 program to be highly flexible to your fitness level and will be easy on your pocket book as well. !Let’s answer some of the common questions you may have when performing our Synergy 3.0 program. !Copyright 2014, Innovative Fitness Solutions, LLC

http://ultimatesandbagtraining.com/collections/workouts/products/synergy-2-0-ultimate-sandbag-kettlebell-training-program


Q: How much equipment do I need to perform these workouts? !A: Well, the easy answer is that the more kettlebells and Ultimate Sandbags you have available the more flexibility you posses. Of course we didn’t make Synergy 3.0 with the assumption that you would need a ton of equipment. In fact, we went the opposite way and tried to maximize a very modest investment in a total gym. !From a kettlebell perspective we would recommend two kettlebells, ideally first of the same weight. This is going to allow you to maximize some of the great double kettlebell work we show within the program. Does this mean you can’t do the program with a single kettlebell? No, you can always use one if that is all you have available. You may have to alter the movements slightly, but always possible. Men Recommended Weights: 16kg/35 pound kettlebells !Women Recommended Weights: 8kg/18 pound kettlebells !Looking at the Ultimate Sandbag we also try to see how much we can do with very little. Ideal would be a lighter and heavier Ultimate Sandbag. Our Starter Combo HERE would be the perfect fit. However, if you have access to only one Ultimate Sandbag you too can start the program. Due to the dimensional differences in different sizes of Ultimate Sandbags you might find some drills a bit more challenging. !Men Recommend Weights: Strength Ultimate Sandbag: 50 pounds !Women Recommend Weights: Power Ultimate Sandbag 25 pounds !Q: How often should I perform the workouts? !A: This is going to be a bit relative to your fitness level. If you are new to this type of training, three days a week is probably going to be optimal. You can add a day or two of recovery work as listed in some of our recovery workouts or something else that is low intensity for your body. !Those that are a bit more experienced can work up to four days a week. Now, more is not always better, so if you try four days and find yourself excessively tired make sure to back off the training to three days and see how you feel. !In either case, these workouts should provide you with 4-6 months of training as the goal is to repeat the workouts 4-6 times to see how you improve over time.


http://ultimatesandbagtraining.com/collections/packages/products/strength-package

http://ultimatesandbagtraining.com/collections/packages/products/power-package


!Monthly Example Training Schedule

!The training schedule represents a six week training cycle. If you repeat this for the minimum four times, you would have six months worth of training. That’s pretty darn good! My challenge to you is to stick with it for that minimum of four rounds to see real results. !Q: Is this for beginners or do you have to be well trained in both to succeed? !A: We realize that not too many are well trained in both kettlebells and Ultimate Sandbags. So we have included a bonus video on some foundational kettlebell skills that will help you pick up on the exercises. You can always perform the version of the exercise that is right for you! In Dynamic Variable Resistance Training, we speak a great deal about not needing to perform EVERY exercise, but the right exercise for you. Therefore, if you believe that an exercise is too intense for you, simply substitute with the version that you feel comfortable with in your training. We have of course spoken extensively about how to use the DVRT Ultimate Sandbag since 2005. If you would like to learn more of the coaching skills that will ensure success in the Ultimate Sandbag exercises check out our special coaches DVD HERE or our DVRT Foundations program HERE. !CLICK HERE to see our free kettlebell foundations video. ! !!!!

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Workout 1 Off Workout 2 Recovery Workout

Workout 3 Off Recovery Workout












http://ultimatesandbagtraining.com/collections/workouts/products/ultimate-sandbag-training-for-fitness-professionals-strength-coaches-dvd

http://ultimatesandbagtraining.com/collections/workouts/products/foundations

https://s3.amazonaws.com/SynergyKB/KBtutorial.m4v


Synergy 3.0 Workouts !Workout 1

Total Hip Combat Circuit Style

Watch the Workout HERE

!!Workout 2

Down the Ladder Circuit Style


!!!!!!!!!!

Exercise Sets Repetitions Rest Intervals

One Arm Kettlebell Swing Right

3-5 30 Seconds 30 Seconds

USB Squat and Press 3-5 30 Seconds 30 Seconds

One Arm Kettlebell Swing Left


USB Bent-Over Rows 3-5 30 Seconds 30 Seconds

Kettlebell Leg Throughs Right


Kettlebell Leg Throughs Left



Kettlebell Snatches 2-3 11 Per Side As Little As Possible

Rotational Lunges 2-3 8 Per Side As Little As Possible

Burpees with Push-up 2-3 9 60 Seconds


https://s3.amazonaws.com/SynergyKB/Synergy-1.m4v



Workout 3 Revolution

Circuit Style Watch the Workout HERE

!Workout 4

Move Strong Circuit Style


!!Workout 5

Century Perform As A Circuit


!!!!!


Renegade Rows 5 5 Per Side 30 Seconds

Lateral Clean to Press 5 5 Per Side 30 Seconds

Cyclone 5 5 Per Side 30 Seconds

Pull-ups 5 5 30 Seconds


Tactical Lunges Up to 3 10 Per Side As Little As Possible

USB Clean and Press Up to 3 8 As Little As Possible

Bear Hug Cossack Squats

Up to 3 6 Per Side As Little As Possible

Pull-ups Up to 3 4 As Little As Possible


Kettlebell Snatches As Many As Needed 50 Per Side As Little As Needed

Rotational Lunges As Many As Needed 50 Per Side As Little As Needed

Hindu Push-ups As Many As Needed 100 As Little As Needed






Workout 6 Impact

Perform As A Circuit Watch the Workout HERE

!Workout 7 Countdown

Perform As A Circuit Watch the Video HERE

!!!!!!!!!!!


Kettlebell Leg Pass Swings


Shoulder Lunge to Arc Press


Kettlebell Rotational Clean Right


Around the Worlds Right


Kettlebell Rotational Clean Left


Around the Worlds Left



Staggered One-Arm Swings

Up to 3 Rounds 11 Per Side As Little As Possible

USB Squat and Press Up to 3 Rounds 15 As Little As Possible

USB Bent-Over 1 1/4 Rows

Up to 3 Rounds 9 As Little As Possible





Workout 8 Kettlebell Complex

Perform All In Sequence Watch the Video HERE

!Workout 9

Overcoming Perform As A Circuit

Watch the Video HERE

Workout 10 Step Up

Perform As A Circuit Watch the Video HERE


Bent-Over Rows 3-5 5 0

Overhead Press 3-5 5 0

Front Squats 3-5 5 0

Dead Stop Cleans 3-5 5 60 Seconds


Shoulder Up Downs 3-5 5 Per Side As Little As Possible

Leverage Push-ups 3-5 5 Per Side As Little As Possible

Half Moon Snatch 3-5 5 Per Side As Little As Possible

Bat Wing Rows 3-5 5 Per Side As Little As Possible

Overhead Deadbugs 3-5 5 Per Side As Little As Possible


Lateral Clean to Forward Lunge Right

As Many As Possible in 20 Minutes

5 As Little As Possible

Pull-ups As Many As Possible in 20 Minutes


Lateral Clean to Forward Lunge Left

As Many As Possible in 20 Minutes


Pull-ups As Many As Possible in 20 Minutes


Fighter Push-ups As Many As Possible in 20 Minutes

5 Per Side As Little As Possible






!Workout 11

Resilient Ladder


!Workout 12

Push Perform As A Circuit


!Workout 13 Holding Out

Perform All As One Drill Watch the Video HERE

!!


Two Hands Anyhow Right

2-3 5/4/3/2/1 As Little As Possible

Shoulder Staggered Squat Right


Two Hands Anyhow Left


Shoulder Staggered Squat Left



Renegade Rows 3-5 30 Seconds 30 Seconds

Walking High Pulls 3-5 30 Seconds 30 Seconds

Rotational Press 3-5 30 Seconds 30 Seconds

1 1 /4 Front Squats 3-5 30 Seconds 30 Seconds


Rotational Lunge 5 5 with 3 second pause 0

Bent-Over Row 5 5 with 3 second pause 0

Rotational Lunge 5 5 with 3 second pause 0

Clean to Military Press 5 5 with 3 second pause 60 seconds




https://s3.amazonaws.com/SynergyKB/Synergy13.m4v


Workout 14 3-D

Perform in Circuit Style Watch the Video HERE

!Workout 15 Power Hold


!!!!!!!!!!!!!


Lateral Lunge Swing 3-5 12 Per Side As Little Rest As Possible

Thruster Push-up 3-5 10 As Little Rest As Possible

Shoulder Squat 3-5 8 Per Side As Little Rest As Possible

L-Side Planks 3-5 6 with 5 second hold As Little Rest As Possible


Squat Clean 5-6 5 with 3 second hold at bottom

30 seconds

Alternating Press 5-6 5 each side 30 seconds

Squat Clean 5-6 5 with 3 second hold at bottom

30 seconds

Rotational Rows 5-6 5 each side 30 seconds



https://s3.amazonaws.com/SynergyKB/Synerygy15.m4v


Workout 16 Endure


!Synergy Recovery Workout 1

Perform As Circuit Watch the Workout HERE

!!!!!!!!!!!


Lunge to Press As Many Rounds As Possible in 20 Minutes

6 per side As Little Rest As Possible

Pull-ups As Many Rounds As Possible in 20 Minutes

2 As Little Rest As Possible

Shoveling As Many Rounds As Possible in 20 Minutes

6 per side As Little Rest As Possible

Pull-ups As Many Rounds As Possible in 20 Minutes

2 As Little Rest As Possible


Leg Threading 3-5 5 per side As Little Rest As Possible

Goblet Hip Opener 3-5 10 As Little Rest As Possible

Crawling 3-5 1 minute As Little Rest As Possible

Low Windimill 3-5 10 per side As Little Rest As Possible

Military Around the World

3-5 10 per side As Little Rest As Possible



https://s3.amazonaws.com/SynergyKB/SynergyRecovery.m4v


Synergy Recovery Workout 2 Perform As Circuit


!


Hips & Shoulders 3-5 10-15 As Little Rest As Possible

High Windmill 3-5 6-8 As Little Rest As Possible

Half Kneeling Around the World

3-5 5-6 per side As Little Rest As Possible

Squat Press Outs 3-5 10 As Little Rest As Possible


https://s3.amazonaws.com/SynergyKB/SynergyRecovery2.m4v

synergy 3.0: ultimate sandbag & kettlebell total …copy.pdf!synergy 3.0: ultimate sandbag &...

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