Here are my suggestions for other trainers working to achieve their Clean and Press test. I am describing three main stages of training. You will find two workouts below for the final stage.
The first stage is learning to master all the basic DVRT movement and exercises in the DVRT training course so you have a solid and safe foundation in your training. You can then practice these by doing the DVRT workout video that came along with your sandbag. The video has four workouts covering foundation exercises. You can even watch real time instructions to learn proper form, tempo and cues.
The second stage of your training should focus on your weak areas with "pre-hab" (to prevent rehab) training. Pick a few areas you know you need to improve, whether it is weak muscle groups, lack of mobility, stability and core problems, or old injury areas.
In my case, I would sometimes feel twinges in my lower back from an old diving injury when lifting heavier loads. I decided to focus on my core stability for a month with exercises such as Kneeling Press outs, kneeling Arc Press (my favorite), Standing and Kneeling Around the World, Iso Pull, Lateral Drags, Shoulder and Front Load Up Downs. I discovered that my lower back would get sore only on one side when doing Kneeling Arc Press. This pointed out to an asymmetry in my core and muscle slings. I worked on consciously linking glute contraction and abdominal bracing while pressing up in Kneeling Arc Press. I was amazed that the discomfort disappeared in just one week!
I also needed to strengthen my shoulders in vertical pushing. For various reasons, heavier loads in overhead press where never a priority for me in my past training. To strengthen my shoulders I decided to begin from the ground up. I worked on lower body exercises like squats, dead lifts and high pulls in order to learn pushing from the feet. I had never noticed this upper / lower body chain connection in such a clear way before using the ultimate sandbag. I continued working upward the muscle chain with good mornings and rows in front load variations, followed by military press and staggered press progressions.
For the third stage of training, I started do do workouts specifically for the clean and press. I ran a few Clean and Press test try-outs to evaluate where I was. I did not expect to complete the test but this was definitely humbling. After two or three sets of ten reps it was very clear I would not be able to finish it.
I had to incorporate much heavier loads and speed in order to get my muscle strength to the next level. To enhance cardiovascular endurance I took shorter or no recovery time. I had never done serious power training in my own workouts before so it was a complete shift of intensity, it was great to actually see the progress.
I did the two workouts below for more than a month each, three times a week on average. I took at least 2 days recovery because I could really feel stiff afterwards. I did some cross-training with yoga classes, intervals, stretching and roller sessions between these DVRT workouts.
WORKOUT 1 Building core stability and shoulders
Round 1
Do all exercises in succession and repeat for 3 sets. Rest one minute between sets.
Use the required Clean and Press weight. (I suggest you can keep track of your sets with a pen and paper)
Exercise sets repetitons rest interval
Staggered push press - right leg 3 8 X 30 seconds or less
Front load Squat 3 10 X 30 seconds or less
Staggered push press - left leg 3 8 X 30 seconds or less
Staggered good morning - right leg 3 5 X 30 seconds or less
Staggered good morning - left leg 3 5 X 30 seconds or less
Round 2
Do all exercises in succession and repeat for 3 sets. Rest one minute between sets. Start with lower weight
(30 lbs) and move up to 60 lbs or required CP weight (except Lateral drag 30). Lateral drag can be done in plank or "beast" position (quadruped with knees 6 inches off the floor).
Exercise sets repetitons rest interval
4 High pulls to 5 bent-over rows 3 1 rep no rest or minimum
Kneeling arc press (both legs) 3 3 X each side no rest or minimum
Lateral drag / beast 3 5 X each side no rest or minimum Military press 3 10 X no rest or minimum
WORKOUT 2 Building power strength and cardiovascular endurance
Round 1
Do all exercises in succession quickly with no rest or minimum rest in between. Rest 1 minute between sets. Use required Clean and Press weight. When proficient, try a few workouts with higher load (if you did 60 lbs try 80 or 90 lbs)
Exercise sets repetitons rest interval
High Pull 5 5 X no rest or minimum
Push press 5 5 X no rest or minimum
Front Load squat 5 8 X no rest or minimum
Round 2
Do all exercises in succession with no rest in between. Repeat for 5 sets, rest 1 minute between sets.
Exercise sets repetitons rest interval
Clean to fist 5 5 X no rest or minimum
Bent rows 5 5 X ( with 2 sec. hold) no rest or minimum
Military press 5 5 to 8 X no rest or minimum
The first stage is learning to master all the basic DVRT movement and exercises in the DVRT training course so you have a solid and safe foundation in your training. You can then practice these by doing the DVRT workout video that came along with your sandbag. The video has four workouts covering foundation exercises. You can even watch real time instructions to learn proper form, tempo and cues.
The second stage of your training should focus on your weak areas with "pre-hab" (to prevent rehab) training. Pick a few areas you know you need to improve, whether it is weak muscle groups, lack of mobility, stability and core problems, or old injury areas.
In my case, I would sometimes feel twinges in my lower back from an old diving injury when lifting heavier loads. I decided to focus on my core stability for a month with exercises such as Kneeling Press outs, kneeling Arc Press (my favorite), Standing and Kneeling Around the World, Iso Pull, Lateral Drags, Shoulder and Front Load Up Downs. I discovered that my lower back would get sore only on one side when doing Kneeling Arc Press. This pointed out to an asymmetry in my core and muscle slings. I worked on consciously linking glute contraction and abdominal bracing while pressing up in Kneeling Arc Press. I was amazed that the discomfort disappeared in just one week!
I also needed to strengthen my shoulders in vertical pushing. For various reasons, heavier loads in overhead press where never a priority for me in my past training. To strengthen my shoulders I decided to begin from the ground up. I worked on lower body exercises like squats, dead lifts and high pulls in order to learn pushing from the feet. I had never noticed this upper / lower body chain connection in such a clear way before using the ultimate sandbag. I continued working upward the muscle chain with good mornings and rows in front load variations, followed by military press and staggered press progressions.
For the third stage of training, I started do do workouts specifically for the clean and press. I ran a few Clean and Press test try-outs to evaluate where I was. I did not expect to complete the test but this was definitely humbling. After two or three sets of ten reps it was very clear I would not be able to finish it.
I had to incorporate much heavier loads and speed in order to get my muscle strength to the next level. To enhance cardiovascular endurance I took shorter or no recovery time. I had never done serious power training in my own workouts before so it was a complete shift of intensity, it was great to actually see the progress.
I did the two workouts below for more than a month each, three times a week on average. I took at least 2 days recovery because I could really feel stiff afterwards. I did some cross-training with yoga classes, intervals, stretching and roller sessions between these DVRT workouts.
WORKOUT 1 Building core stability and shoulders
Round 1
Do all exercises in succession and repeat for 3 sets. Rest one minute between sets.
Use the required Clean and Press weight. (I suggest you can keep track of your sets with a pen and paper)
Exercise sets repetitons rest interval
Staggered push press - right leg 3 8 X 30 seconds or less
Front load Squat 3 10 X 30 seconds or less
Staggered push press - left leg 3 8 X 30 seconds or less
Staggered good morning - right leg 3 5 X 30 seconds or less
Staggered good morning - left leg 3 5 X 30 seconds or less
Round 2
Do all exercises in succession and repeat for 3 sets. Rest one minute between sets. Start with lower weight
(30 lbs) and move up to 60 lbs or required CP weight (except Lateral drag 30). Lateral drag can be done in plank or "beast" position (quadruped with knees 6 inches off the floor).
Exercise sets repetitons rest interval
4 High pulls to 5 bent-over rows 3 1 rep no rest or minimum
Kneeling arc press (both legs) 3 3 X each side no rest or minimum
Lateral drag / beast 3 5 X each side no rest or minimum Military press 3 10 X no rest or minimum
WORKOUT 2 Building power strength and cardiovascular endurance
Round 1
Do all exercises in succession quickly with no rest or minimum rest in between. Rest 1 minute between sets. Use required Clean and Press weight. When proficient, try a few workouts with higher load (if you did 60 lbs try 80 or 90 lbs)
Exercise sets repetitons rest interval
High Pull 5 5 X no rest or minimum
Push press 5 5 X no rest or minimum
Front Load squat 5 8 X no rest or minimum
Round 2
Do all exercises in succession with no rest in between. Repeat for 5 sets, rest 1 minute between sets.
Exercise sets repetitons rest interval
Clean to fist 5 5 X no rest or minimum
Bent rows 5 5 X ( with 2 sec. hold) no rest or minimum
Military press 5 5 to 8 X no rest or minimum
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