Archive for the ‘Fat Loss Band Workouts’ Category

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Serious Strength Training with Band Repeat Sets

Thursday, September 10th, 2009

 

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

  1. Push Press
  2. Split Squat Left
  3. High Pull
  4. Split Squat Right
  5. 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 Schmitzrbt-partner-band-exercises

 

 

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!!

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Resistance Band Training and WorkoutMuse…. The new revolution in Bootcamp Training

Thursday, July 9th, 2009

 

4 Years ago I came across an individual who has become a great professional peer and even better friend.

When BJ Gaddour told me he was going to create WorkoutMuse.. I said let me know when the train leaves because I do not want to miss that trip.

Today is the day the train pulls out. 

I have been working with WM for over 2 years now and I said it on day 1 and continue to say it today.  WM cranks up your workout by a minimum of 30%  or more.

That is:

30% more Fat Burning

30% Great Cardio Vascular output

30% More intensity

30% More Muscle burning production

30% More result in 30% less time.

Check out exactly what I mean….   Where do you want to train.

 http://www.workoutmuse.com/resistance-band-interval-training-music-workout

 

I dare anyone to find a tool that covers it all.. Flexibility, Total Body Strength, Speed development, cardio explosion and accelerated power.   And now with WM.. maximum fat burning capabilities.

Guys I am pumped and BJ …. Thank you for bring it all together with WorkoutMuse

Watch for more RBT and Workout Muse coming your way.

 

Training Beyond the contraction

Dave “TBM”

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Posted in Fat Loss Band Workouts, Fitness Boot Camps, Fitness Enthusiasts, Personal Trainers, Uncategorized | 1 Comment »

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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Wednesday RBT Live Episode #18

Wednesday, May 27th, 2009

 

Just finished this weeks RBT Live. 

Click Here  for  this weeks playground epsiode.

Enjoy

Training Beyond the Contraction

 

Dave Schmitz

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

Adult Band Sprinting for Strength

Monday, April 27th, 2009

 Most people I think are scared to sprint.

Understandably that could be the case since speed or doing exercises fast are often considered a high injury risk.

However, sprinting is fast running that creates high heart rates that are done relative to your body.

Sprinting also is a great way to build strength not just CV efficiency.

To get adults sprinting, I will start by doing partner resisted multi-directional spint outs.  I will have them do Sprint outs, Shuffle outs, and Backpedal with slow return for 2 weeks.  This will allow them to get their body ready to move in multiple directions fast while keeping amplitude and deceleration speed low. 

I will also do alot of dynamic lunging, squatting and pulling to get their hips ready to decelerate when the time comes. 

After 2-3 weeks, I will let them start doing some partner resisted running for distance. This provides acceleration with banded assisted deceleration. They still get all the powerful total body action without the concern for over lengthening their body to far.   I always do some non-band running after that to show them they can do it.

Here is a  4 week 2 time per week  Band sprinting progression for all Fitness Enthusaist and boot camp trainer who would like to incorporate more of this.

Week 1

10-15-20-25 sec Stationary High knee sprints  with a trot or power skip recovery for 20 sec.

Week 2

Multi-directional sprint out x 8 reps x 2 sets (shuffle R, shuffle L, Backpedal, forward)

or

Short 10 yard partner resisted runs in all directions on a separate workout.
Also implementing some  partner band towing or tug of war drills for strength will help clients develop better deceleration strength.

Week 3

Emphasize faster movements on accelerations and  quicker returns  on everything but forward running.

Increase partner resisted running to 20 meters (make sure you set the pace by starting and stopping them)

Implementing overhead walking lunges and forward reaches to the floor  with a band around their hips can help with improving deceleration control.  

Week 4

Full Partner resisted running  x 20-25 meters with a light band 

Alternate partners running on every rep and train continuously for 3 minutes doing only one
direction. 1 minute rest and repeat with a different running movement.

 

Don’t be scared to run fitness clients. They love the work load and band running really takes most of the emphasis on deceleration and over stiding out of the picture.

Training beyond the contraction

Dave

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Posted in Band Training Tips, Fat Loss Band Workouts, Fitness Boot Camps, Fitness Enthusiasts, Home Fitness Workouts, Personal Trainers | 1 Comment »

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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