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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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Posted in Band Training Tips, Band Training for Coaches, Fat Loss Band Workouts, Fitness Boot Camps, Fitness Enthusiasts, Home Fitness Workouts, Personal Trainers, Uncategorized | No Comments »

Choosing the right resistance bands

Friday, June 12th, 2009

 

The number 1 email I get every week is which resistance bands do I choose or purchase to get started with in my bootcamp.

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Here are 5 questions to answer.

1. What are your group demographics?? Age - gender are key to getting the right resistance bands to train with. 

2. What aspect of resistance band training do you want to start to implement?? (Flexibility, running, lower torso strengthening, upper torso strengthening) Best is to choose the exercises you want to use.

3. What are you going to attach your resistance bands to or are you going to do band partner or free attachment training?? Free attachment training or Partner training will take a bit to teach but will require half as many bands. Independent stations will take more to bands and obviously a stable attachment site.

4. Are you going to go exclusively band training or use other devices?? My suggestion is make it part of the camp at first and gradually build in more aspects of band training.

5. What surface are you going to be training on?? Grass, asphalt, gym floor…
Surface will dictate what drills are best and most safe.

My suggestion is you take some time to write down your answers to these questions and than if you want, email me at support@resistancebandtraining.com and I will customize a resistance band package for you.

Also if you have not tried our bands yet, pick up a total fitness package and get training. Ths package comes with a downloaded ebook that will get you started.

Training beyond the Contraction

Dave

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Posted in Band Training Tips, Fitness Enthusiasts, Personal Trainers, Uncategorized | 1 Comment »

Welcome to Your new RBT Home

Thursday, March 26th, 2009

So what do you think??

I hope you all enjoy the new blog look and set up.

I have tried to make it more informative, easy to navigate thru and filled with places you can go regardless what your interests are.

Make sure you let a comment or feedback

Have a great Weekend.

Dave

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Posted in Band Training Tips, Fitness Boot Camps, Uncategorized | 1 Comment »

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

IYCA Band Workouts…

Wednesday, February 25th, 2009

I love to travel with my Great Friend BJ Gaddour of www.Workoutmuse.com.

Not only do we have tons of laughs.. I learn a ton from one of the top bootcamp fitness professionals

and nutritionist in the world.

Recently BJ and I traveled to the first annual IYCA International Summit.

Brian Grasso, Nick Berry and Pat Rigsby who are the brain thrust behind the IYCA

know how to put on a amazing summit filled without standing speakers and an energy that transcended the entire weekend.

BJ and I invited all 200 plus attendees to join us for a RBT bootcamp workout every morning.

I would describe the workouts as…

Electric….Energy….Fun…..Fat Burning…. Friendship Building and  how life should be.

Take a look and enjoy.

Partner Training

Training Beyond the Contraction

Dave

PS..Interested in setting up your own Band Bootcamps… Here is your ticket.

www.fitnessbandbootcamps.com

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Posted in Band Training Tips, Fitness Boot Camps, Uncategorized, Youth Training | 1 Comment »

I really have been Blessed.

Thursday, January 8th, 2009

 

band-3blog 

Today is a very special day for me,

 

I get to celebrate 46 years of life.

 

Yep..Today is my birthday and I have been truly blessed.

 

First of all I have been blessed by with having a strong spiritual belief

 

Secondly  I have a wonderful wife who works beside me everyday and is everything a mom could ever be

 

Next I have 3 awesome children that are everything a father could every hope for.

 

Next I have my health which allows me to do what I love to do….. Help 1000’s of people every year make their best … BETTER!!

 

Next I have a business and career that makes everyday a lot of fun and definitely a challenge.

 

Lastly, I have been able to meet so many awesome fitness and medical professional friends who are rock stars in their own right and motivate me everyday to get better.

 

Yep… I am one blessed Band Man.

 

Enjoy your day.. I am definitely going to.

 

Training Beyond the Contraction

Dave

 

 

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Willing to take the shot

Sunday, December 21st, 2008

 

 I had the pleasure of  attending my Son Carters Basketball Tourament this past weekend.

 

Yes I am a biased father but the dude played his best tournament yet.

 

No he didn’t score a ton.

 

No he didn’t have dozens of rebounds

 

He did have at least 12 assists and multiple steals.

 

And unfortunately he missed what would have been the winning shot in the championship game.

 

But at 6th grade, it is about taking the shot and the first thing I told him after the game was ..

 

Buddy it took guts to take the shot and you did everything right.

 

The other thing I said was that the training he has been doing in the bands is starting to pay off.

 

He was basketball fast this weekend and was very calm when the pressure came.

 

I get alot of questions on is it good to have children train in bands??

 

Yes I think its fine as long as you teach them the drills and train in the right level of bands.

 

Carter only works out for about 20 minutes 1-2 times per week and typically he does it on his own or while I am working out.

 

If you are going to train your young athletes, please make sure you teach first and keep in mind they are in 6th grade.

 

Here is a look at a drill Carter does in our basement… It may look familar..

 

 

 

 

 

Training Beyond the Contraction

 

 

Dave

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Getting athletic abs

Tuesday, December 2nd, 2008

 

A reactive trunk is a component of  fitness and performance that is frequently forgotten.

 

 

The problem is we never teach our trunk how to react to the ground or momentum.

 

Instead we do isometric training all the time.

 

Not a terrible idea but your abs have to be able react on the fly.

 

 

Last time I looked, the ground is a huge factor in athletics as well as daily activities.

 

 

I am presently have the pleasure of working with a local high school and there is very little trunk reaction going on.

 

All I see is Crunches, situps, medball crunches, medball throws lying down and leg raises.

 

Its the same in the gym.

 

Its not the individual’s fault.

 

 

Its what they see everyday in the magazines.

 

Its what their taught on how to work the trunk.

 

 

How does your trunk learn how to react to the ground while lying on your back??

 

Not a thing!!

 

 

Recently in a group workout, I took 76 athletes through my Sea-Saw drill using a simple 20lb mini band.

 

They were instructed to..

Switch Partners every 20 seconds and never do the same base of support back to back.

 

90% of the group could not finish the 4 minute workout without putting their arms down.

 

The reason was that they could not integrate their trunk with their upper and lower body so the the extremites fatigued early because they were taking on most of the load.

 

 
With a reactive trunk that does not happen.

 

 

The Sea-Saw is a great reactive ab progression once you have isometric weight-bearing strength like what I showed you yesterday.

 

 

 

 

 

  

      

 
 

  

 www.howtotrainwithbands.com will provide you my Reactive Abs book along

with Tons of other information Reactive RBT. 

 

Now if your looking for 70 different trunk reaction drills…

www.fitnessbandbootcamp.com is the way to go.

 

 

Training Abs to React not Just Contract

Dave 

 

 

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Your Spine Hates Crunches!!

Sunday, November 30th, 2008

 

 

I am sure you see it all the time.

 

 

People in the gym doing 100’s of situps, crunches, cable pull down, inverted situps and of course the crunch twist.

 

 

Matter of fact I see alot of trainers doing it in their group workouts.

 

 

Did you every consider what that is doing to the spine??

 

 

Watch someone do a crunch or situp.

 

 

All they are doing is flexing their spine.

 

 

Here is what that does functionally and physiologically.

 

1. Increases disc pressure by 10x

 

2. Causes anterior hip structures to get tight which in turn inhibits posterior chain function

 

3. Cause upper spine to flex which shortens anterior shoulder structures and now we get the forward head - rounded shoulder syndrome and inhibiting of scapular stabilizers.

 

 

What is the role of the abs as part of the kinetic chain??

 

 

Protect the low back from moving to far when the arms and legs start flying around.

 

 

Decelerate the lumbar spine momentum and absorb ground reaction forces when they occur.

 

 

 

So lets start training them to do that instead of continuing to make them so something they don’t need to do.

 

 

First comes isometric strength… But only doing it in on the ground will not get it done.

 

 

You have to bring that up to standing unless you plan on laying down the rest of your life.

 

 

Here is a good start…

 

 

  

 

Training “Abs” to React not Just Contract

 

Dave Schnmitz

 www.howtotrainwithbands.com

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