I am often asked about going heavy with resistance band training. 

Can it be done??

How heavy of a resistance band should I go with??

 

Well about 6 months ago I introduced a new training concept called Partner “Repeat Sets”.  At first on paper it may not seem to challenging but let me tell ya..  It kicks butt and allows my campers and athletes to go heavy.  Something about crankin on a big band that gets people pumped up.

 

Repeat sets is a resistance band training workout that comes from what I learned from Louie Simmons who often commented on how he had his lifters do high sets volume of 8-10 sets with low reps of 2-3.  

So it got me thinking….. we could do the same thing in bands with partnerships of 2 or 3 people .

Presto…  People especially the females were going heavier bands and lovin it.

Repeat sets allow you to go with a heavier band or stretch out the band further to get more resistance because you only have to do 3-5 reps.

Anyone can do that…. but 10 sets…   Can you say big time work load. 

Here is an example of a 4 minute Partner Repeat set workout.

(Rest 1 minute between circuits)

1. Band Push ups  x 3 reps x 2 minutes
2. Band DeadLifts x 5 reps x 2 minutes 
3. Overhead Push Presses x 3 reps x 2 minutes
4. Backpedal runs x 5 reps x 3 minutes
5. Stationary High Knee Runs  x 10 high knees x 3 minutes
6. Split Jumps Facing partner x 5 reps x 2 minutes
7. Split Jumps Facing Away x 5 reps x 2 minutes

 

Approximately a 24 minute workout with no attachments needed so you can go anywhere to train you and your partner or camp and all you need is 1 Big band per person.

 

Not only does this workout allow you to go heavy, you will not shut down if you love to compete at all.  Your partner will not let you.  Now if you want to go a little easier, go with 3 people and change the work to rest ratio.

 

I will be bringing you more on Repeat sets in the upcoming RBT Live. 

 

Watch for it and let me know what you think of Repeat Sets after you try it

 

Training beyond the Contraction

 

Dave Schmitz

  

PS… If you need big bands… The Professional package will give you as big as you can push.

Tags: Band Training Tips, band training workouts, Dave Schmitz, resistance band, resistance band training

This entry was posted on Sunday, June 14th, 2009 at 5:04 pm and is filed under Band Training for Coaches, Band Training Tips, Fat Loss Band Workouts, Fitness Boot Camps, Fitness Enthusiasts, Home Fitness Workouts, Personal Trainers, Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.