The DVRT system and the Ultimate Sandbag

Let me begin by saying that I am a novice on this subject and that I still have much to learn regarding the topic. A few months ago I reached out a fellow fitness professional Chris Flores of Flo Fitness in New Jersey. I had followed Chris through social media for some time and really enjoyed and also learned from topics he had shared. A few weeks later he happened to be in Connecticut, we met up and he introduced me to Rich Mejias of Next Generation Training Center also in New Jersey, Andrew McConaha of Train for Life in Massachusetts, James Newman of Quest Fitness and Kevin Dean of Fit4U both located in Connecticut What was a simple afternoon of exchanging ideas and networking turned out to be a “game changer” for me. This is because they introduced me to the Dynamic Variable Resistance Training (DVRT) System and the Ultimate Sandbag (USB). I had seen and even used the bag before but with James, Rich, and Andrew being Master Instructors they were able to explain and show me specific ways to implement the bag into my programs. Naturally, this led to me wanting to learn more about this concept and type of training. I signed up for a workshop at Next Generation Training Center with Rich and James and had a great 7 hours of learning, doing, and coaching. After this workshop I ordered multiple USB’s and began training with them personally in order to really gain an understanding of the DVRT system and more importantly understand how to coach it.

My Experience: I had a procedure done on my hip for the 3rd time back in April. My first 2 were related to Leg Perthses Disease which I had as a child. My April procedure was an arthroscopic labral reconstruction and femoral condroplasty to the lateral portion to the top of my Femur, all of this was required due to how my hip had healed over time along with some the “wear and tear” I had put on it during my time teaching movement mechanics to high school and college athletes. As I recovered and improved my ability to verbally coach movements over demonstrating them, I had to accept that at the age of 26 my days of heavy lifting were done and I would no longer be doing Barbell Bulgarians and Romanian Deadlifts. My introduction to the USB could not have come at a better time, because it allowed me lift with my lower body while not applying the heavy weight to the joint. How is this so….?

Let’s begin with what is the Ultimate Sandbag (USB)? The USB is a wonderful tool used to implement the DVRT methodology. Creator of the DVRT system Josh Henkin refers to DVRT as the use of training implements that have an interior load that are not static. The sand and water inside the bag create an unstable training environment because of the shifting weight within the bag.

Why the USB? First, the USB provides a level of functional training because of the demand it places on our central nervous system (CNS). The CNS is responsible for the firing patterns within our skeletal muscles and through training; we can correct improper firing patterns in hopes of reducing chance of injury and improving posture. The DVRT system is largely based off of the idea of functional movement because we are engaging multiple skeletal muscle groups during all exercises.

The second concept involves these firing patterns, too often programs will fall into tendencies, focusing on as much movement as possible adding exercises such as “burpee’s” and Ill-formed “jumped squats,” while they have their place in fitness they often lead to the neglecting the participants form and firing patterns. We also may  find professionals focusing on strength and the heavy weight which may lead to improper form as well, because our stabilizing muscles may not be able to keep up with the our prime mover group. Through the DVRT system it is now possible to provide a metabolic aspect to simple movements, such as the lunge, that increase heart rate and difficulty which will provide a similar effect as “burpee’s” while not compromising the position of one’s joints. Because of DVRT we now have the ability to focus on and teach firing patterns while including crucial components to the workout, such heart rate and sweating.

Third, the USB allows instructors to regress and progress all exercises in a simple manner. Nearly every exercise will include three different variations of difficulty to cater to all levels of fitness. Rather than telling the participant who needs to increase difficulty, to “grab a heavier bag,” I am able to change the tempo (faster, slower) or progress the exercise in order to keep the class moving smoothly. This idea will allow participants of all fitness levels to join the class. Each exercise can be modified appropriately to provide and safe challenge to all, while not excluding anyone from a particular exercise.

Fourth, the corrective exercise aspect the USB may be the most beneficial one yet. Unfortunately, people often have muscular imbalances when they come to me for help. It is my job as the fitness coach to understand these imbalances and implement a program that will allow the client to improve in the class as well as providing a challenge to my more advanced clientele. An unfortunate truth is that this idea is lost in many group fitness classes. However, the USB provides an opportunity for the coach to focus on form and firing patterns during class because of the various levels of progressions and regressions it provides, and through the proper implementation of the USB we can often assist in one’s posture, while at the same time providing a difficult workout.

In conclusion, the DVRT family seems to be a family that enables one another to learn more. The DVRT creator Josh Henkin seems to have a loyal following that enjoy learning from him and then teaching others about the DVRT system. I notice that he and others are constantly sharing advice and ideas via social media, which enables people like me to learn more about it. To long has the fitness industry been one for all without all for one. We need ideas and groups like the one DVRT provides to unite and motivate professionals. The more often that happens than the more ideas there are that can be exchanged. Because of one day I took to meet with other professionals I was able to broaden my knowledge and implement this program into my business.

The DVRT system has not only changed my life but it has changed my business. Nearly all of my clientele along with myself have benefited (whether they admit it or not) from this concept. The USB has allowed me to implement movements in their program I otherwise would have been able to. Plainly put…I believe in the DVRT system, I love implementing it, and I look forward to learning more about it in the upcoming year.