However, I realize winter is out there for some of you! Therefore, you can perform 2 minutes of Front Loaded Marching or Up Downs as a substitute. Shouldered Carry 10 yd [alternate shoulders after each block }Ĭomplete for a 200 yd round trip, this protocol is meant to be done outdoor you don’t keep the king of primates inside, son. Watch the Silverback Burly Ultimate Sandbag Workout below: Shouldering x 4 (don’t cheat! Start from the ground, don’t let that body rotate!) Make sure to create tension like DVRT Australia Master, Cam Ward shows and soft bend in the knees!īent Row x 3 (don’t rush through the reps, enjoy the old exercise feeling brand new!) Good Morning x 2 (make sure that core stays tight!) Perform the following unbroken if possible:ĭon’t worry, you just have to do ONE rep! So the whole plan here is to expose that posterior chain to some serious systematic stress. The dimension of the Burly Ultimate Sandbag will give you HUGE benefits even with lighter load. One of my favorite things is to fill the Burly to 60 pounds by filling each filler bag to 20 pounds. If you don’t typically use a Burly but have one, ‘downloaded’ it with rubber mulch or some other lighter medium. Since the Burly is the silverback of Ultimate Sandbags, I strongly suggest that everyone that does this protocol use a Burly. While we’ll likely never get to the typical 250 lbs of spring steel appeal of a full grown silverback, there is definitely some awesome stuff we can do to build up a a knuckle draggin’ posterior chain that will help us become the silverback of our own kingdom. Which leads us to the Silverback Protocol. The Burly Ultimate Sandbag has both the size and weight to earn the name “silverback”. That stout Burly can be loaded to humbling 150 lbs. Part of the reason Dio uttered those inspirational words are that the Burly Ultimate Sandbags is the Alpha of all Ultimate Sandbags. I wrote that idea down in my handy notebook I always carry. When Josh & Jess were unveiling the new 10.0 version of the Ultimate Sandbag during a summit one year my fellow Master trainer Dio Vujich uttered the word, “silverback”upon seeing the Burly Ultimate Sandbag. Just something to getting underneath heavier Ultimate Sandbags like the Burly that really begin to teach you about both your strengths and weaknesses. To be honest the idea for the Silverback protocol is not completely mine. This my friend is homage to the silverback and all of real world dominance in strength and power. If a chimpanzee can rip a human, limb from limb, what the heck would silverback do. These guys are Grade A Alpha’s, they can get as tall as 5’11” and weigh as much as 510 lbs. The biggest, baddest primate is the silverback gorilla.
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