What types of bars do I need to hook my bands onto??
What types of bands do you use and what are all the different resistance levels??
etc, etc, etc…
It just goes to show you, first of all how exciting resistance band training is becoming and secondly how versatile it is when it comes to training anywhere.
So I thought this week I would invite you into my resistance band training world to see where I workout and where I create so many incredible Resistance Band workouts.
I hope you enjoy getting a little upclose with the Band Man.
Make sure you shoot me your comments and thoughts. I always want to hear whats working for you.
Reactive Training .. Powerful Results
Dave Schmitz
PS.. As a 46 year old who feels like 30, you can imagine how exciting it is for me to get this email.
Dave,
In the past month I have taken time off the weights and been doing all body weight and band training. My aches and pains are getting better and better, I am way more explosive, my flexability is better than ever, and I am running like I never have before.
Over 90% of us will suffer a low back injury of some kind at some point in our lives.
95% of the time that injury will be the result of poor deceleration control. What can we do to protect and decrease the chance of injuring our low back?? Well first let me tell you what won’t work.
Doing 1000′s of sit-ups every week
Doing leg raises with our low back coming off the ground on every rep
Do those silly side crunches a hundred miles a minute
Grabbing a hold of some pulley system and horsing down doing kneeling crunches
Doing the latest ab machine shown on the latest info commercial
Doing only floor planks
I can pretty much guarantee if you do the above listed training techniques or exercises, you are all but assured of suffering if not creating a low back injury.
The ab’s like any other muscles are reactors. They respond to driver of primarily gravity, ground reaction and momentum. If you do not train the ab’s to be reactors, when called upon to protect your low back from venturing to far in the ROM, they will not respond effectively or quick enough to prevent a low back injury.
It is very easy to tweak an exercise to become a trunk reaction exercise. You can create ground reaction or increase momentum or both. Gravity can also be increased by adjusting the resistance or direction of the resistance. Here are 5 easy ways to make most exercises a trunk reaction exercise.
1. Overload the body to one side by doing unilateral training. Especially with vertical or horizontal force vectors
2. Create multiple force vectors. Bands in conjunction with any dead weight objects can accomplish this
3. Add a step with the exercise which immediately brings in ground reaction forces and additional momentum for your trunk to deal with.
4. Adding in the a rotational plane will immediately activate the trunk since the obliques and transverse abdominus have strong rotational biases
5. Performing the step and lift movement in an integrated fashion with an emphasis on getting off the loading phase as fast as possible.
Is your head spinning yet??
Well what if told you I could incorporate all five of these training options with 1 exercise??
Now realize this exercise is not for the person who has not incorporated some low level trunk stabilization first. However, if you have done your pre-trunk training, than I have a great trunk blasting, delt building, heart pumping workout that will teach your trunk how to react with power.
Give it a try and let me know what you think.
Enjoy this week’s RBT Live… Building a powerful 6 pack
Training beyond the Contraction
Dave Schmitz
PS.. Looking for other great trunk reaction ideas?? Resistance bands Unleashed DVD Series will show you how to unleash the power of Reactive Trunk Training.
As I started to train more with resistance bands it soon became apparent to me that bands were not just a strength training tool but could also be a muscle activation tool.
Resistance bands flat versus tubular structural charateristics allowed me to attach bands to our body in many places. Anytime you attach a band to the body, be it at the hip, the trunk, the wrist or the lower leg, you immediately create a tactile sensation that wakes up the muscles associated to that region.
For instances, if I attached a band around the hips and face away from the band attachment, I immediately heighten the awareness of gluteal muscles because of the posterior force vector being applied to the anterior hip .
This can be very helpful if you are trying to improve hip extension which we all know is a key functional movement when it comes to creating horizontal or vector explosiveness of the body.
Now by applying another dead weight training tool that also enhance hip extension, you can train with multiple vectors and really compliment the deadweight movement. This is what I refer to as multi-vector training.
Multi-vector training can serve to enhance function in 2 ways:
1. By complimenting the movement and activating key muscles to become more active in the movement.
2. By creating vectors that oppose each other and cause the body to become more unstable or overloaded to one side.
I will address #2 in the near future but for today we want to use it to compliment a movement.
Today RBT Live is all about using bands to in multi-vector training set up to increase hip extension with the kettlebell swing.
I hope you enjoy this week RBT Live “Kettlebell – Band Multi-vector Training to enhance hip explosiveness”
If you are looking for more ways to incorporate multi-vector training you may want to check out ResistanceBandsUnleashed DVD series. It will provide you over 50 plus ways to implement bands independently or inconjunction with other training tools.
One of the things I really love about band training is how easy it is to partner up. I don’t know about you but I crank up the intensity when I am being challenged by a partner. Especially when that partner is getting after it.
Attachment Free Exercises – Stationary Partner Holding – Dynamic Partner Holding or Combo Band Drills. I go over all of these in the new Partner Band Training DVD.
Combo band training allows each partner to be connected up into a linked band set up so you are getting the horizontal vector impact while also performing another exercise. This could require using another tool like a sandbag or kettlebell or just using another band like I am about to show you.
Regardless how you set it up, this is like doing a Super - Super band set.
A few suggestions before you get after this awesome Partner Band Training option.
1. Make sure you have mastered the exercises individually first
2. Make sure you have a willing partner
3. Give yourself at least 10-15sec to transition (30s is ok as well)
4. Choose easier exercises at first
5. Make sure you know how to hold
6. Keep band strength low and train high reps first
7. Use time based sets not rep based sets… However you can challenge your partner to match reps with you if you like a little competition.
These are great workouts for fat loss, building strength endurance, improving metabolic workload or just making it fun for your bootcampers.
Here is a run – push combo that I just recently did using 50-10 Workout Muse Interval. Enjoy the video and make sure you shoot me questions and comments you have about RBT Partner based training. Also let me know how RBT is going for you.
If you have bands and are not using partner based training, give it a try. I promise you clients will love it.
Repeat sets are one of the Partner Band Training options I will often implement within my bootcamp setting.
It provides me a way to effectively manipulate the workout in 3 different ways
1. Allows me to push clients into using heavier bands to train with. The powerlifting community taught me this concept of using several low rep sets to increase work volume with heavier loads. Most people can do 2-5 reps vs. concerning themselves with 8-10 reps.
2. Repeat sets is an easier way to bring new campers into partner band training without the initial concern with holding. All the new camper has to be concerned with is performing the exercise which I as an instructor can easily monitor. It also teaches stabilization in between sets which preps them for partner holding.
3. It allows you to do more total body exercises or teach more advanced variations of exercises to specific groups. Example being.. split squats with or without an overhead press. High pulls with or without a step.
Heres a simple Repeat Set Partner Band Training Workout
Push Press
Split Squat Left
High Pull
Split Squat Right
Squat Pull
Repeat sets are an outstanding way to get bootcampers rocking with a bigger band.
Let me know what you think
Training Beyond the Contraction
Dave Schmitz
Repeat sets is just one of several Partner Band Training concepts available on the new Partner Band Training DVD and manual. For more information on how to get Partner band training started click HERE!!
I had the pleasure this summer to work with over 180 athltetes of all ages and genders. Of course we trained a ton with RBT and as the athletes return back to their respected teams this fall they are absolutely crushing their team workouts not to mention their speed tests.
One of the reasons why I think they do so well is because of the amount of time we put into working on deceleration speed at the “point of transformation”.
The point of transformation is the time it takes an athlete to go from a decelerated state into an accelerated motion.
Obviously the shorter this time is, the faster they get out of their breaks or the less ground contract incurred during a linear speed drill.
The point of transformation I feel comes down to 3 things…
1. How well integrated are your decelerators. Is the trunk providing the glutes a stable point for them to apply force to decelerate and than accelerate.
2 Are the trunk stabilizers being recruited fast enough to prevent the upper torso from getting to far outside the center of gravity and thus over loading the lower torso.
3. Is the trunk stabilization strong enough to allow the arms and legs to aggressive swing around to create counter balance to decelerate and than reverse that motion to create a driving force for acceleration.
What I see is athletes do not like to crank the arms and often position the feet incorrectly because they do not have good trunk integration with the upper and lower extremites.
As you watch the follow video I think you will see how that is true.
Enjoy this weeks RBT Live… College Athletes Training with the Band Man
If you are wondering what is the best bands for speed development..
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.
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.
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
When I was in my meat-head training 20′s and 30′s we did something call super sets. Essentially this was where you blasted an isolated muscle group until you couldn’t lift the resistance anymore, than you immediately dropped the weight and kept on going.
Than when you couldn’t lift that weight, you dropped again and blasted it again.
Can you say over training!!!
Well obviously I know longer do that but the concept of changing resistances fast for different exercise was something that did make some sense. Especially when your not the same strength for lower and upper body exercise which is often the case in my resistance band boot camp.
With this set up camper can easily change resistances if needed and if you want to push it you can do that as well.
Here is how you can do a quick multi band workout without any attachments.
If your wondering what strength of bands you need, my recommendation is you look at the Medium or Large single band package. I don’t usually recommend single bands but I know that for some they want to find out what the resistances are like before they order a lot more bands.
No problem. That is why I created the single band packages. So check it out and try my Multi resistance band workout set up. Its a real blaster
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)
Band Push ups x 3 reps x 2 minutes
Band DeadLifts x 5 reps x 2 minutes
Overhead Push Presses x 3 reps x 2 minutes
Backpedal runs x 5 reps x 3 minutes
Stationary High Knee Runs x 10 high knees x 3 minutes
Split Jumps Facing partner x 5 reps x 2 minutes
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
Dave Schmitz
