Posts Tagged ‘band training workouts’

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Band Tri-plane Cardio-Strength Part 3

Tuesday, December 15th, 2009

Band Training for Rotational Strength… Tapping into our power centerband-1blog

 

Your body loves to rotate and by now you know that this is your body’s power center.  What is funny to me is that very few people every work rotational running or rotational pulling.  It’s always in the same old straight plane.   This has alot to do with our medical profession and the old fitness approach we got growing up.  Machines were the best.. Wrong.  

As for the medical field, they would rather we just avoid the issue by not rotating.  Well try avoid rotating all day.   Good luck…. It will not happen.

But I am not suppose to “twist”!!  Thats right.. Twisting is rotation without using your whole body.. especially your hips.  Twisting will crush your low back and knees.  Rotation will not.  Most people twist. 

 

It has never made sense to me knowing that our power comes from our ability to rotate.  If you don’t use it you lose it.  Interestingly, I think this also is why we lose our balance and why falling is a big problem, especially in our  senior population.

So it’s time to start looking at how you are going to start training the rotational plane.

Let me get you started.

 

Reactive Training.. Powerful Results

 

Dave Schmitz

 

PS…  With the Total Fitness package you get my 4 week Beginner workout which has several rotational based workouts.  Keep that in mind if you struggle figuring out how to use your bands to train rotation

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Band Tri-planer Cardio - Strength Part 2

Sunday, December 13th, 2009

band-1blog 

Band Training for Shuffle strength… do you work on it??

Our body was designed to primarily to move forward which is why we can run the fastest in a forward direction.  Ok now that I have enlightened you with that wisdom… Did you know that in order to be powerful forward we must be incredibly stable side to side.

 

Yep, we lose power forward when we have to spend time working so hard on stabilizing in the frontal plane.  It’s called having a frontal plane force leak.

 

How do you correct it??

 

Start strength training and running  sideways as well as forward.  

Have you ever done a high speed shuffle workout?? or all your strength training in a sideways direction??

I have and continue to do this often with bands.  It’s the easiest way to get cardio in and work on dynamic lateral stabilization at the same time.  Now add a little pulling or pushing action with this and you can really rock your frontal plane stabilizers. 

As promised a frontal plane cardio-strength workout. I hope you get a little laugh from the screen shot.

 

 

 

 

Reactive Training… Powerful Results

Dave Schmitz

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Best Tri-plane Band Cardio-Strength Workout - Part 1

Friday, December 11th, 2009

It’s no secret that our body is a tri-plane integrated creature that ultimately needs to have full mobility with stability in all planes, at all joint and in all muscles to, optimize function and performance.  This vary philosophy has been the emphasis behind all of my personal resistance band workouts as well as my performance and adult fitness boot camps for the past 15 years.  I never thought much about it until recently but after seeing how people lose their mobility and how so many individuals lack stability in the transverse and frontal planes, I think it has been a god sent for me to have stayed with this training approach.

 

With this tri-plane thought in mind, I recently went back into the band workout achieves and dug up one of my favorite cardio - strength workouts.  These are workouts where I use a locomotion exercise in conjunction with a strength exercise to maximize metabolic effort while challenging myself in all planes of motion using our most complex movement skill of locomotion.

 

You know I always have you do it before I share it.   So like always, I put myself through this workout to see if it was still the butt kicker I remembered it being.  It did not disappoint. Matter a fact it was so challenging I decided to break it into 3 separate workouts picking a new locomotion plane on each workout.    So let’s kick off this awesome tri-plane - 2 band workout series with the sagital plane first.

 

What is really cool about this workout is you can plug it into any interval workout sequence you wish.

 

 

  • 20:10 - 4 exercise circuit x 4 rounds with a 1 minute break between rounds

 

  • 30:30 - 4 exercise circuit x 5 rounds with no break

 

  • 40:20 - 5 exercise circuit with the 5th exercise being a core exercise

 

                    Or for you that want to really go for it…

 

  • 50:10 - 5 exercise circuit where you add a lunge variation as the 5th exercise

 

Your call…

 

Here is the final bonus of this workout… you need about a 5 foot x 5 foot area.  No more space excuses!  Get after it.

 

 

See you with the frontal plane version on Monday.

 

Reactive Training for Powerful Results

 

Dave Schmitz

www.resistancebandtraining.com

PS.. If you are looking for a great  christmas fitness gift the Total Fitness Package is a great option.  Order today and I will ship  on Monday.  Don’t wait because shipping gets crazy by Wedneday.

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Resistance Band Drop Sets for Better Arms

Monday, November 23rd, 2009

 By BJ Gaddour, CSCS, YFS

Now I know that the real benefit of resistance band training in the way the band man does it is its ability to integrate multiple force vectors and planes of movement with any given exercise.

This allows for greater muscle activation which leads to greater calorie burn and thus greater fat loss.

But sometimes you just want to work your arms and that’s it… and I get that.

I mean we all have an area of our body that we just like to attack and then show off in the hours between workouts, right ;)

And for me, like most guys, that area is my arms.

Whenever I feel like hitting my arms after completing my strength training (10-15 minutes) and total body metabolic training (20-30 minutes) components, I add in a little 4-minute 20-10 Tabata finisher performing band drop sets.

Here’s how it works:

I select 2 movements, one that works my biceps and one that works my triceps.

Then I perform 4 consecutive sets of one exercise, starting with the highest band tension I can handle for at least 8-10 reps and then dropping band tension from set to set.

I then immediately repeat this process for the second exercise as outlined below:

Set 1- Band Shoulder Presses-  Green XLarge Band
Set 2- Band Shoulder Presses-  Purple Large Band
Set 3- Band Shoulder Presses-  Black Medium Band
Set 4- Band Shoulder Presses-  Red Small Band
Set 5- Band Curls-   Green Band
Set 6- Band Curls-  Purple Band
Set 7- Band Curls-  Black Band
Set 8- Band Curls-  Red Band

Band training allows you to very quickly and easily move up and down in resistance without needing much space.

I use 20-10 interval workout music powered by Workout Muse to get the job done. I just press play and the music tells me exactly what to do so I can focus on getting nasty with my bands.

Check out the video below to see me crank out this awesome arms workout:

 

 

Give it a shot and let me know how it goes

Crank it!
BJ

 

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BJ Gaddour is not only a tremendous friend but also an outstanding fitness professional.  His revolutionary ideas using workoutmuse have not only impacted my workouts, but have made my bootcamps using bands unmatched by my bootcamp competitors.   Bands and Workoutmuse can give your bootcamps a definite market abvantage.

All the workouts found in the  FitnessBandBootCamp are set up to be used with exclusive Resistance Band Training Workoutmuse sound tracks that come with the entire kick .   Bands and workoutmuse will not only jump start your workouts but now it can jump start your camps.

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Band Training for Punching Strength

Wednesday, November 11th, 2009

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Have you every seen a Boxer that was good and fat.  Ok maybe a few heavy weights but when you get into any weight classes below that, these guys are ripped through the trunk.

Is it any wonder, when you look at how functional the art of punching occurs.

From a neuromuscular standpoint, punching uses the concept of reciprocal training to enhance punching power.  Simply stated, your body uses pulling to enhance pushing.  See our body often use the opposite side of the body moving the opposite way to enhance movement on the other side of the body.

This happens with running all the time.

As a result a few years ago I started to do band reciprocal training to enhance my arm action with sprinting.  This training helped but what  I got as bonues benefits were a great  reactive trunk workout and a alternative way to maximize my heart rate without running.

Seeing and trying is a must when it comes to reciprocal training.    Here are a few tips to doing effective reciprocal push - pull training.

1. Don’t always emphasize number of reps. Instead see how fast you can push each individual rep by reloading on each rep. You will see how I do this. Interestingly, I think quality reps burn even more calories than if you just try to knock out a lot of reps.

 

2. Also don’t keep your feet the same. Change it up on every round. Your trunk and hips will hate you but your back will love you. By the way if you are into hitting the heavy bag. Do this workout first and then go hit the bag. Look out because you may bring it down.

 

3. Make sure you stay athletic and let the system load. As I always say, learn to load and you are guaranteed to explode with incredible punching power.

 

4. No low back pain. This means you are not loading and instead are trying to muscle with your upper body. Your punch starts from the floor and must go through your hips…. Use them.

 

I hope you enjoy this weeks RBT Live 43 Episode and as always please leave thoughts and comments below.

 

Reactive Training.. Powerful Results

Dave “The Band Man” 

 

 

PS..  The Advance Total Fitness Package is the perfect package to learn about tons of other band training options to enhance reciprocal strength.  It  provides you all the bands you need as well the the training DVDs to get you strarted and the really good thing is you save about 30% automatically.

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Band Training with Barbells

Wednesday, November 4th, 2009

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Resistance Band training has long been considered as a secondary option to strength training when compared to dead weight resistance like dumbbells, barbells and kettlebell.  However it is really comparing apples to oranges when you evaluate the 2 from a strength curve standpoint.

Dead weight follows the traditional bell shaped curve with muscle recruitment being on the vertical vector and range of motion on the horizontal vector.  Muscle recruitment increases to mid range and then slowly decreases as you complete the full range of motion.

Resistance bands are a progressive straight line that reflects a continuous increase in muscle recruitment as range of motion increases.

So the question is not which is better, the question is why not implement both types of strength training into your program or why not combine the two and make dead weight training a full range of motion muscle recruitment training tool by adding bands.

This week’s RBT Live does exactly that.  It combines the best of dead weight training with band training.  The results…… a tremendous total body workout that maximizes muscle recruitment.

 

Reactive Training … Powerful Results

 

Dave “The Band Man” Schmitz

 

With this week’s RBT Live all about getting under the bar, I have to let you in on a new program we are using at my local high school to develop absolute strength!!  It was developed by an outstanding young performance coach and good friend of mine, Ryan Englebert ,  who used this program to get himself super strong to play for the Cincinnati  Bengels and now uses it to get HS kid freakishly stronger.   

I have the incredible opportunity to see first hand how Ryan does it so and I am really glad he is finally gettng this out to everyone.    If you are looking for a program to develop “incredible absolute strength in your athletes the   E-Test Drop 2 System is something you need to check out. 

I’m a band guy but when it comes to developing “Freakish”  absolute strength in my athletes, I just talk to Ryan about what we need to do under the bar.

Now I have to teach him about pricing because at $49  the E-Test Drop 2 System    is a steal.

Make sure you at least take a moment to see what the excitment is all about

E-Test Drop 2 System     Stronger - Faster - Better!!

Stronger - Faster - Better!!

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Split it up and Get Stronger Part 3

Wednesday, October 28th, 2009

Using resistance bands to train split squats or single leg bench squats is so easy and like with other RBT exercises, doesn’t require you to carry around 30lbs of weight.

This weeks RBT Live Training Episode not only shows you how to do split squats or single leg squats with bands but shows you how to adapt to those special clients and friends who were not blessed with the tall genes…

Enjoy this weeks Training episode of RBT Live and make sure you let me know what you thought of my special addition. Look forward to hearing from you on the comment section.

Have a great Halloween weekend and crank out some Band Split squats for me.

 

Reactive Training.. Powerful Results

Dave Schmitz

PS.. If you are interested in learning about how to train your entire body with bands using the split stance, you may want to check out Resistance Bands Unleashed DVD Series or if you don’t have bands yet.. The Total Fitness Package will set you up with everything you need.   It is all about getting reactively stronger and reactive fit with resistance bands.

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“Kettlebell - Band Multi-vector Training to enhance hip explosiveness”

Wednesday, September 30th, 2009

 

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.

Training Beyond the Contraction

band-3blogDave Schmitz

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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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