Archive for the ‘Band Training for Coaches’ Category

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Why Tubes and Bungee cords don’t work for RBT

Sunday, August 9th, 2009

 

I know many of you watch  my videos and than try to reproduce the workouts using bungee cords or tubular training devices.    

Why do I know this??

Because I use to have a closet full of this stuff until I came across flat continuous looped layered resistance bands.

 

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Here are 3 reasons why you should not attemp RBT drills with these devices.

 

1.  Tubular elastic devices are molded and will not withstand the aggressive pressure I  put on bands with my workout routines.  Tubular devices can be used for light upper torso or rehabilitative exercise but when it time to get after it be careful.   

2.  Tubes and bungee cords are round and will not adhere to the body.  As a result they roll and slip making drills like running and double crossover set ups difficult to do.   Hooking them on your feet is next to impossible.  Also they will not stay in place to create good propriceptive feedback with core or hip stabilization training. 

 

3.  Nylon covered tubes and bungee cords have a stopping point and do not allow for overstretching to accidiently occur.   This an injury waiting to happen, my friend.    If you try to do aggressive running drills with these,  you are back injury waiting to happen and if it is a client… Well you don’t want to go there.    Even if you try to adjust your running it will not work.  First you or your client will not work as hard because you are worried about getting jacked up and secondly as you keep going you will naturally keeping working out further and further without knowing it until all the sudden you stop.  It is not pretty. 

 Lets Just Stop the madness!! 

 Let’s agree on one thing…. Resistance bands are in a class by themselves and if you stay connected with me, it will be flat layered continuous resistance bands only.  I have  emptied my closets of everything else.

By the way,  partner training is virtually impossible to do in bungee cords or tubes. 

Why do I bring this up??

I have been doing Partner Band Training  since I first started training large groups 8 years ago.   It is simply the best way to crush  it with bands.    Over the next 2 weeks I will be launching a brand new Partner Band Training product that will solidify why RBT is in a class by itself.

Stay connected and make sure you shoot me some of your band stories. 

Always enjoy seeing how others are doing with RBT.

 

 

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Training Beyond the Contraction!!

 

 

Dave Schmitz

 

 

 

 

Your #1 Resistance Band Training Headquarters

www.resistancebandtraining.com

 

 

 

 

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Posted in Band Training for Coaches, Band Training Tips, Fitness Enthusiasts, Personal Trainers | 4 Comments »

Resistance Band Training in the Ring

Wednesday, July 29th, 2009

 

I recently did a video on training in the ring and after I completed it I realized I needed to cover more about RBT in the Ring.

Here are 5 things you need to have in place before you attempt to training in the ring

1. You must have XXL Blue Strong Bands to create the ring. My recommendation is that any ring training over 6 people should use 3-4 Blue bands or 2 Grey bands as the center ring ( Never use any type of hard structure within the ring… only large bands)

2. Your clients should have mastered all the drills you want to perform in the ring well before you attempt training in the ring. If people do not know the ring they will become intimidated and struggle with the heavier level of training which will create a unsuccessful training experience.  Also holding is done by 4-5 individuals working as a team.

3. As the trainer you must personally have trained in the ring so you can cue and lead others. Don’t just throw people in the ring because it looks cool.  

4. Map  out exactly what drills you are going to use and what your work to rest ratio will be.  My suggestion is to use exercises that allow clients to visually see each other.

5. Are you going to train in alternate groups or simulaneously?? If alternate is the choice how are you going to instruct members to hold??  Are you going to control the cadence or let them go free??

Simple Rules to follow when training in the Ring

1. Do not do blind drills. Make sure all ring members can see each other as they train.  Blind Drills are very advanced training

2. Start in small group rings first. 3 and 4 are the best. I do not recommend linking 4 bands together without a  middle ring band. This results in over stressing  the bands if you do not stay closely connected with your
campers

3. Start with simple drills that everyone knows. Don’t get fancy and over demanding. The anxiety of training in the ring will be a fatigue factor by itself.

4. As a leader you need to initally set the cadence. Don’t let campers go as they want. It will create to much uneven resistance.

5. Always use extra strong bands in the ring. Don’t go small and over tax the bands in the ring. You do not want that group of bands breaking.

6. Use linked band set ups and avoid using handles at first. This will make training easier and allow greater distance between campers.

If you are interested in knowing what it take to set up a ring  here is what you will need in bands for a 10 person ring

2 Grey Band
20  Purple or Green bands depending on exercise you are considering.

Here is a recent video I did while training a group of college athletes. We used green bands with 3 grey bands in the ring.

 

 

Training Beyond the Contraction

Dave “The Band Man” Schmitz

Posted in Band Training for Coaches, Band Training Tips, Fitness Boot Camps, Speed and Agility training | No Comments »

Big Resistance Band Training workout idea

Sunday, June 14th, 2009

 

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.

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First RBT Certification is completed

Monday, May 11th, 2009

Well it will go down in history as the first ever Reactive  RBT Certification but definitely not the last.

9 Outstanding Fitness Professionals took part and left armed and ready to make Reactive  Resistance Band Training a secret weapon in their fitness business arsenal.

 

There were alot of  great memories and highlights from the certification which I will share with you this week and next.   It was obvious that as the weekend proceeded, that this was not a sit down, listen me talk type of weekend.  Instead it was talk a little,  feel and try alot.

 

Starting with an early Saturday morning RBT Bootcamp.

 Circuit 1 I think got everyones attention and immediately Jacked up their ne4rvous system. 

  1. High Pulls
  2. Front Squats
  3. Overhead press
  4. Hammer Curl
  5. Push up
  6. Deadlift
  7. Bentover Row
  8. RDL

We used a simple 20s on 10 s off Tabatas x 8 sets

 

 

Across the board, they were amazed at how much effort it took to move a simple 41 inch band fast.  It became very apparent they did not need to spend a lot to get alot of clients working hard.

I will share more again soon. 

Make sure you check out the new RBT Shopping Cart that I launched on Friday at the Certification.

Awesome deals and great packages to fit everyones needs.

 

Training Beyond the Contraction

 

Dave Schmitz

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Posted in Band Training for Coaches, Band Training Tips, Bands and Business, Fat Loss Band Workouts, Fitness Boot Camps, Personal Trainers | 1 Comment »

Band Training for Tri-Athletes

Sunday, May 3rd, 2009

As many of you know, I do an adult fitness bootcamp along with training young athletes. Over the past 6 years of doing this adult camp, I have trained about 12 tri-athletes of which 6 were IronMan level.

I know I always say this about bands but in this population, bands are perfect because they fit how these athletes need to train and want to train.

First of all how they need to train….

Tri-athletes spend 100% of their time training in the sagital (forward-backward) plane. If you have ever looked at their hip flexibility you would often find they have none. Most are very tight through their hamstrings and expecially anterior hip. Interestingly when you talk to them, very few try to maintain their length. A little stretching to warm the muscle up and a way they go. They warm up by doing the first mile or 2 slow.

Assisted band Stretching could really help them out especially done in the frontal and transverse planes.

 

 

 

Secondly most do not like to strength train.   I just recently  to speak to an outstandind Tri-Athlete Coach who believes that preparing for a Tri comes down to strength. Everyone who commits to doing a tri will do the miles but few do the strength and yet Coach Al Lyman has found that his athletes that strength train consistently and intensely are competing and finishing at high levels.

I will take that a step further and say that Tri-athletes that train out of the sagital plane not only get stronger for their event, they keep their body functional and flexible in all 3 planes of motion so they do not breakdown.

 

 Now the Want…

 

Bands are portable so Tri athletes can take them on runs and bikes to train with.   Making time to strength train is hard for these athletes.  Convenience is important.

 I am not a tri-athlete and do not claim to be an expert but I treat tri-athletes in the clinic and to rehab them we always need to stretch and strengthen their frontal and Transverse plane. Now do you think if they trained those planes with bands and body weight strengthening they could eliminate those problems.   Bands allow us to train in all planes and force vectors.

I think they could and I think Coach Al (the expert) agrees and bands provide you the convenience factor to get it done.

I know this… every tri-athlete I have work with and has taken part in my camp has PR’ed or finished better than they expect to. Key word here… FINISHED!! You train that much and that often, it would be a shame not to finish.

 

If you get a moment… Kick on over the Coach Al Lyman’s website.  Coach Al speaks nationally and has had some outstanding results with his clients.

 

Any Tri-athletes out there… make sure you shoot me your questions or thoughts.

 

Training Beyond the Contraction

Dave

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Love Passionate Coaches

Thursday, March 26th, 2009

I love passionate coaches.

Guys that continue to look for ways to get and edge.

Anything is possible and every player can get better.

I had the opportunity to go down to do a high school clinic at Jefferson HS yesterday.

Nothing huge… 26 kids, 6 or so coaches for about 90 min.

The coaches that brought me teach at a high school but coach at a university that has played in the D. 3 national championship game 4 staight years.

I took some of their HS athletes thru a brief 90 minute workout with bands and had 12 kids out of 26 wanting to know how they can continue to train in bands.  Why…. Because they felt the difference right after they were done.

On April 25 or 26th, I along with 2 other coaches are going to be showing High school coaches how to implement a year round training program for their athletes.   We call if Fast Fit and Flexible.

I will be sharing exactly how you start training your athletes in bands 1 step at a time and I guarantee your kids will be faster in 4 weeks and more importantly want to continue to train.

If you are a HS coach…..   You may want to consider attending FAST – FIT and FLEXIBLE

Traing Beyond the Contraction

Dave

PS.. Thanks Coach Dinks and  Coach Z for being incredible coaches that care and support my efforts.

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This is not a defective Band

Sunday, March 1st, 2009

Over the past 7 months I have been slowly launching a new band
I call the “The BAND” by Performax.

It has been performing well but there is still some defect issues.

I seem to have about 1 out of every 2000 bands that demonstrates a defect.

Not bad I know but still why???

Well when a layered band is created, small microscopic air
bubbles can form in between the layers.

As the band is stretched so is this air bubble. As air pressure
increases inside the bubble it can literally snap the band if the bubble burst.

If this occurs the band literally looks like it was cut by a sissors.
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Very easy to see.

Most layered bands are glued and than heated when the layering process is completed.  However this post heating process is more likely to allow air bubbles to form because the layeres do not get sealed effectively.

Now if the each layer is heated as it is layed down the sealing success and subsquently potential for air bubbles is signficantly decreased.   The Band By Performax is manufactured that way which may be why we are seeing less defects.

What if the band is jagged or shreaded when it breaks?

Chance are this is a band that was attached to a rough surface or over stretched.

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This has happened to me and as a new band user it could very well happen to you.   We all make mistakes.

If you purchase “The Band” and you have issues… Be honest and I will see what I can do to help out.

Training Beyond the Contraction

Dave Schmitz

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Posted in Band Training for Coaches, Band Training Tips, Fitness Boot Camps, Youth Training | 2 Comments »

Do Your Bands Do this??

Monday, February 2nd, 2009

Do YOUR bands do this??

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Why does this happen??

Layered bands are thin individual layers of latex continually wrapped around and layered until the desire thickness is created.   It is than cut and glued down.    The problem is this glue does not always adhere well especially on smaller bands where surface area is less.

Also smaller bands typically get stretched more which challenges the band structurally and can lead to peeling.

Can this be eliminated??

That is exactly what I asked over 1 year ago while designing a new band.

The answer ….YES!!

“The BAND” by Performax which is the exclusive band of www.resistancebandtraining.com uses a technique called “latex welding” to adhere that final end back down onto the band.  By welding the end of the final layered back down onto the band it has eliminated peeling.

In the past 7 months that “The BAND” has been on the market I have had zero bands returned for fraying.

Problem Solved!!

If you have issues with fraying no problem…  I have the solution.

Buy all your bands with latex welding which to my knowledge you will only find at

www.resistancebandtraining.com

Training beyond the Contraction

Dave

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Posted in Band Training for Coaches, Band Training Tips, Fitness Boot Camps | 5 Comments »

A Day in the High School Weight room

Saturday, January 17th, 2009

For the past 2 months I have been volunteering my time at the local high school weight room

Its been a very exciting experience and can’t believe how much I still enjoy being a part of that
environment.

After watching and talking to alot of athletes a few thoughts have clearly come out.

1. Athletes like to train what they do best. If they could bench press or do Bicep curls everyday they would.

2. Very few athletes turn around and put their back to the mirror. Translated, they only train what they can see in the mirror.

3. Flexibility is a neccessary evil they must do before they can lift.

4. The core is something they train on their back and stabilization or Reactive trunk training
is not even a thought.

5. Circuit based training is no where to be seen. Its all 1 set and recover for 3 minutes.

For the past 6 Fridays we have been doing a Reactive RBT Day and to an athlete they are all really enjoying it and are seeing a huge carry over into their weight room days.

Here is a Typical Friday workout.

Band Stretching
Lunge-Reach warm up
Partner Band Training 2 x 20 sec.
1. Power skips
2. Quick Steps

Partner Start work 1 x 8 reps

1. Acceleration
2. Shuffles
3. Turn and Go
4. Back pedals

Partner 2 Step Deceleration Drills 1 x 6 reps

1. Forward Right and Left
2. Shuffle Right and Left
3. Turn and go Right and Left
4. Drop Step Right and Left

Tug of War drills 2 x 15 yard

1. Power Crawls
2. Power Backwards dragging
3. Forward Towing
4. Shuffle towing

The athletes are fired up after and coaches are amazed at how hard they are working with just a rubberband.

These are drills and programs we will cover on Feb 7th. Coach or Trainer…. If you train athletes and you want to learn how Reactive RBT the weight room gains onto the field… You better join me.


React to the Ball Reactive RBT Speed Training for Coaches and Fitness Professionals

“Training Beyond the Contaction”

Dave

PS.. Speed transcends all sports…  React to the Ball is for any sport not just football.

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I don’t think this is a coincidence!!

Monday, January 12th, 2009
If you are a coach please read on..
I receive this email today!!
Recieve your information on the coaches clinic today.
Didn’t know if you found out, but both Houston HS (Minnesota) and Caledonia HS (Minnesota) won the state titles this year.

So if that  in your “React to the Ball” Clinic promo..  for six state titles in six years….  Well  you can make it 8 in 6 years.

Thanks for all your help.

Jason
–
Jason Freed
Houston High School
Head Football Coach/Assistant Track
Social Studies Teacher

With those 2 high schools, I now have 5 state championships and 2 runner ups in the
last 2 years of high schools that have implemented Reactive RBT into their speed and conditioning programs.
It no longer is just a coincidences.
If you are a coach or you are interested in learning the secrets behind
Reactive – RBT for First Step explosive speed and quickness….
Take advantage of my First every Coaches only Clinic… “React to the Ball”.
I will give you everything you need to get started.
It is the easiest speed system to implement and I have not found a faster
way to get athletes field fast and pumped up over training.
React to the Ball… A clinic designed for especially the high school coach.
Don’t wait, I am only taking 20 coaches.
Training beyond the Contraction
Dave

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Posted in Band Training for Coaches, Fat Loss Band Workouts, Fitness Enthusiasts, Home Fitness Workouts, Personal Trainers, Youth Training | No Comments »

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