DVRT Strength Workout for Runners- Taking It A Step Further


Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Michelle at Fruition Fitness  and Nicole from Fitful Focus to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

DVRT Strength Training Workout for Runners

One of the things that really differentiates DVRT Ultimate Sandbag Training System from other training systems is it’s focus on progressions.  You have to start with the foundation of that movement, master it then build from there in order to get the most out of the movement. 

A common misconception when you hear the word “progression” is associating it with an increase in weight- that isn’t always necessarily true especially when it comes to the DVRT system.  In fact, you can have an entirely different workout experience with slight variations in body position. 

Two weeks ago I share a DVRT strength training workout for runners with a focus on the staggered stance position.  I started with the staggered stance position since runners, in particular, need to focus on strengthening muscle imbalances.  This week, I’m showing you a progression to those movements by taking them a step further (<—see what I did there?). 

It’s important to note that you should NOT progress until you have master the progressions before this and if necessary, regress.  Also be sure to use an Ultimate Sandbag that is appropriate but challenging.  Below I used a power bag for the majority of exercises and core bag for the lateral sandbag drags. 

You might also like:  Home Gym Gifts for the Fitness Fanatic

DVRT Strength Training For Runners Workout {Ultimate Sandbag Workout, Strength Training Exercises, Overhead Press, Single Leg Deadlift, Lateral Bag Drag, Bulgarian Split Squat, Bent Over Crossover Row}

 DVRT Strength Training For Runners Workout {Ultimate Sandbag Workout, Strength Training Exercises, Overhead Press, Single Leg Deadlift, Lateral Bag Drag, Bulgarian Split Squat, Bent Over Crossover Row}

Disclaimer: I am a Certified DVRT Instructor but I’m not your instructor so please check with your health care professional before beginning a new fitness routine.

USB Half Kneeling Overhead Press: Changing how you stand while holding the bag in a DVRT upper body exercise is incredibly effective.  With overhead pressing you’d work your way from a bilateral stance to military to staggered to kneeling then half kneeling.  With that in mind, you’d progress from a staggered stance overhead press to kneeling but since these workouts focus on asymmetrical loading, the progression went from staggered stance to half kneeling instead.  You can checkout the upper body variations and progressions in this video.

USB Single Leg Deadlift: Honestly the progression from staggered stance to single leg is quite a leap but there are various ways you can work up to a single leg deadlift which are demonstrated by DVRT Ultimate Sandbag Fitness creator, Josh Henkin, here

USB Lateral Bag Drag with Push-up: The lateral bag drag is a great exercise for really building the plank and can be incredibly challenging if done correctly (slowly).  A way to take the lateral bag drag up a notch is by adding a push-up in between drags. 

USB Crossover Bent-Over Row: This is not just an upper body exercise but a core exercise as well.  The progression with this exercise going from staggered stance to crossover increases the asymmetrical position forcing the body to concentrate on stabilizing the load.  You can also progress with this exercise by changing the grip position but we will get to that in another post! 😉 

You might also like:  Wild Workout Wednesday: Why DVRT (Dynamic Variable Resistance Training)?

USB FLF (Front Load Fists) Bulgarian Split Squat: The progression from staggered stance to having the rear foot elevated when it comes to squatting really can make a world of difference.  It allows you to go deeper, hitting a different group of muscles and really challenges both strength and flexibility. 

Once you’ve tried out the strength training workout using staggered stance position then give this one a try! There is also a new DVRT Fitness section to my blog menu so you can now easily find all things DVRT/Ultimate Sandbag related! :) 

Remember to grab the button, link back and linkup if you have a workout to share! :)

grab button for The Fit Foodie Mama

<div class=”the-fit-foodie-mama-button” style=”width: 200px; margin: 0 auto;”>
<a href=”” rel=”nofollow” target=”_blank”>
<img src=”” alt=”The Fit Foodie Mama” width=”200″ height=”200″ />


 Loading InLinkz ...

Print Friendly
About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


How to Celebrate Small Victories and Why It Matters
August 16, 2017
race goals fb
Non-PR Race Day Goals
August 02, 2017
The 3 most common excuse not to run and how to beat them!
Top 3 Excuses Not to Run and How to Beat Them!
July 26, 2017
How to train for Reebok Ragnar Relay Adirondacks
How to Train for Reebok Ragnar Relay Adirondacks
July 19, 2017
motivational coffee mugs FB
Motivational Coffee Mugs That Will Make You Wanna Workout!
July 05, 2017
running endurance
How to Boost Running Endurance Without Actually Running
June 28, 2017
running superstitions fb (1)
How to Hang Up Your Running Shoes While Dealing with Health Issues (Without Going Crazy)!
June 21, 2017
running superstitions fb
Race Day Superstitions and Running Rituals: What Every Runner Needs to Know
June 14, 2017
hill master fb
4 Tips to Master Hill Running
May 31, 2017