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.
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.
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
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.
High Pulls
Front Squats
Overhead press
Hammer Curl
Push up
Deadlift
Bentover Row
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.
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.
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.
Today I start at my New Fitness Band Boot Camp location with hopefully many of my present boot camp members and a few new faces as well.
How does this relate to the above saying??
I was originally running my boot camp out of a fitness center which made sense when I first started.
Over the past 2 years if became obvious that having the camp at a neutral site that I could call my own allowed me the freedom I needed to manage the camp and create a “True fitness community”
So today I get something a never had by doing something I should have done a long time ago and I can not wait to make it happen.
Now I ask you??
If resistance band training is unmatched as a training tool, do you think it could help your clients, your Fitness Boot Camp business or your personal workouts.
“To Get Something YOU Never Had you have to do something
Just wanted to tell you that I am VERY impressed with all the work that you have done and continue to do!! I am ectastic about having my Total Fitness Package and RBT Manual. I have started using the training methods and exercises in my own workouts and soon will get them implemented for my patients and clients.
Your bands aer certainly of the highest quality and teh e-books are comprehensive and concise with excellent photos.
Im am also very happy that you are producing the short RBT Live Videos and sharing them online: a wonderful supplement to the printed material.
I wanted to thank you for all you have given..
Stay well
Marisa
So what are you waiting for. What is something you Never Did that you are going to do today?
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.
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.
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.
