Why do we train abdominal muscles different than all other muscles? They are constructed in the same 3 dimensional fashion. They are neurologically wired up like all other muscles. Matter a fact some research even shows that they fire before movement actually occurs.

So if this is true why do we train them differently? You know, doing the traditional sit-ups, crunches, leg raises and of course those side twister which are great for the low back…NOT!!

Try to follow me on this….

Fact – The role of the abdominal muscles is to protect the lumbar spine from moving to far in any one plane of motion

Fact – The role of the abdominals is to maintain our center of gravity (located around the navel region) over our base of support which functionally is usually our feet.

Fact - The abs must be loaded eccentrically before they can unload and create an optimal force production

Fact - 95% of all injuries are a result of poor deceleration

Fact - Only training loading, ie crunches, sit-ups, leg raises, will not make your abs a good neuromuscular decelerator of motion

Fact – The abdominal muscles are driven not consciously contracted

Fact – Training the abs to only become isometrically strong does not guarantee they will be a good decelerator of motion on the fly; ie with change of direction running, throwing, explosive lifting or jumping.

Fact – 90% of all abdominal training is done after a workout

Fact – Training the trunk can get boring fast

Where am I going with this?? For as long as I can remember, I have always trained my abdominals “on the fly” to be a reactor, not contractor. I did this easily using resistance band training by simply changing my base of support, force vector/s, speed, resistance or amplitude of movement. These are all variables you can change on any exercise. Not only has this made abdominal strength training more productive, but it has added great variety and fun.

Here are a few rules I follow when it comes to resistance band training for the abdominals.

• Activated the abs early in the workout both isometrically and dynamically

• Integrated them with all exercises and get rid of the isolation stuff unless isometrics is all you can do

• Challenge them by using the arms, legs and multiple force vectors as drivers and not just gravity

• Activated and train them while you are on your feet

• Emphasis the loading not the unloading

Confused?? No problem. To help all of you out I created a series of resistance band abdominal reaction drills that don’t look like abdominal strengthening workouts until you do them. You will see what I mean.

Let me know how they work by shooting me a comment or 2.

Training beyond the Bar

Dave Schmitz

PS.. Order any package of $40 or more between now and 11:59pm Friday and I will include FREE my Ripped and Reactive Abs ebook.  Just mention you read it on RBT Live this week

The role of the trunk:  Keep your Center of Gravity over your Base of Support while keeping your Lumbar Spine safe from moving beyond its anatomical Range of motion in all 3 planes.

The easiest ways to activate the trunk and take advantage of this functional role is to:

1. Overload one side of the body which will cause the opposite side trunk to immediately activate to keep COG positioned correctly

2. Create a posterior directed force vector which causes the anterior trunk to immediately activate

3. By increasing the lever arm as it relates to your center of gravity which makes the trunk stabilizer have to work harder to keep COG safely positioned to protect the low back

4. By changing your base of support the trunk has to adjust tension to keep COG positioned

Dowel band push training does all of this and also helps develop your anterior shoulder, chest, and tricep strength while functionally making you a much stronger unilateral pusher in standing.

You could say dowel band push training is one of the best total body exercises that emphasize making you more stable on your feet.  It has become my favorite “go to exercise” as I transition people from floor planks to weight-bearing trunk training.

Fortunately with a 5 foot dowel you buy for a $1 and any level of band you are ready to get after it.

Enjoy this week 37^th Episode of RBT Live   Dowel - Band Training

Training beyond the Contraction

Dave Schmitz

www.resistancebandtraining.com

Special Dowel - Band Opportunity

Hope you enjoyed the video. 

Interestingly enough, most of my Low Back pain patients now swear by dowel-band training and do entire workouts using 1 or 2 bands and dowel.

 If you are interested in learning more about all you can do with dowel-band training, purchase any resistance band package over the next week (end date Midnight Wednesday October 14^th) and I will send you via email my Dowel Band Training Manual. ($35 Value)

Just completed a post for Workoutmuse.com and my great friend BJ Gaddour.

How easy is it to train the cardiovascular system with bands??  Very easy.

Make sure you check out the post and video.  Its a workout I do at least once a week and trust me .. it beats the heck out of running for 20 minutes continously on a treadmill or down a road.

Resistance Band Cardio Matrix

Training Beyond the Contraction!!

Dave Schmitz

www.resistancebandtraining.com

Episode #30 - Resistance band training vs. weight training..

If your looking for an awesome resource to get you going on developing reactive resistance band strength take a look at  Resistance bands Unleashed or if you want bands included the best bang for your buck is the Advance Total Fitness Package.   I promise you will not find a better strength training resouces for learning and training with bands. 

See what John had to say below…  The guy lives fitness.

“Dave, I met you at Ryans Bootcamp last sept at which time I purchased a set of your bands. I have to say that my overall strength has increased tremendously. I’m 55 years young and have a Master’s degree in Exercise Physiology, and have been in the training/rehab business since the late 80’s. The bands and your knowledge of how to use them is the best thing to come down the pike since I read Bob Gajda’s book in early 1990. I’m also a cheddarhead-I went to undergrad at UW-Madison, grew up there too. I’ve had a geriatric rehab business in Phoenix since 96, and the bands have given me a whole new take on things. Thanks Dave. John Blilie

Resistance Bands Unleashed ….. You might just be missing something.

 Training Beyond the Contraction

Dave