Posts Tagged ‘Band Workouts’

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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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A Day in the High School Weight room

Saturday, January 17th, 2009

For the past 2 months I have been volunteering my time at the local high school weight room

Its been a very exciting experience and can’t believe how much I still enjoy being a part of that
environment.

After watching and talking to alot of athletes a few thoughts have clearly come out.

1. Athletes like to train what they do best. If they could bench press or do Bicep curls everyday they would.

2. Very few athletes turn around and put their back to the mirror. Translated, they only train what they can see in the mirror.

3. Flexibility is a neccessary evil they must do before they can lift.

4. The core is something they train on their back and stabilization or Reactive trunk training
is not even a thought.

5. Circuit based training is no where to be seen. Its all 1 set and recover for 3 minutes.

For the past 6 Fridays we have been doing a Reactive RBT Day and to an athlete they are all really enjoying it and are seeing a huge carry over into their weight room days.

Here is a Typical Friday workout.

Band Stretching
Lunge-Reach warm up
Partner Band Training 2 x 20 sec.
1. Power skips
2. Quick Steps

Partner Start work 1 x 8 reps

1. Acceleration
2. Shuffles
3. Turn and Go
4. Back pedals

Partner 2 Step Deceleration Drills 1 x 6 reps

1. Forward Right and Left
2. Shuffle Right and Left
3. Turn and go Right and Left
4. Drop Step Right and Left

Tug of War drills 2 x 15 yard

1. Power Crawls
2. Power Backwards dragging
3. Forward Towing
4. Shuffle towing

The athletes are fired up after and coaches are amazed at how hard they are working with just a rubberband.

These are drills and programs we will cover on Feb 7th. Coach or Trainer…. If you train athletes and you want to learn how Reactive RBT the weight room gains onto the field… You better join me.


React to the Ball Reactive RBT Speed Training for Coaches and Fitness Professionals

“Training Beyond the Contaction”

Dave

PS.. Speed transcends all sports…  React to the Ball is for any sport not just football.

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Coaching is a tough job

Sunday, January 11th, 2009
 
 
How many coaches were fired from the NFL last week??
 
 
 How many college coaches got the Axe in the past month??
 
 
 
The fact is …
 
 
  • An administrator

 

  • A second parent

 

  • A teacher

 

  • A Team builder and motivator

 

  • A fund raiser

 

And a performance enhancement specialist.

 
It’s all about what have you done for me lately and I am even seeing this in the
high school where sports use to be a little less business.

 

This weekend I was in Fort Worth, Texas speaking at a Power Systems seminar on
developing Reactive Field Speed.

 

For you that are not familar with Texas Football… Its HUGE both from a
coaching commitment and a finanical resource for schools. 

 

I saw not one but 2, 15,ooo seat stadiums and season tickets are already sold out for
next season.

  

That’s big!!

 

I know that a lot of coaches I speak to are struggling with trying to wear so many hats.
They need to be..

 

Its no wonder so many of you coaches get wore out.
 
 
Football is no longer a 4 month proposition if you want success.
 
   
I have been thinking a lot about how I can share what I have been teaching coaches for
over 10 years about developing Reactive Speed and Quickness using RBT.
 
 
  
I decided, I need to set a date and invite 20 coaches who are interested in finding  out
how they can implement a program that:
 
 
  • Can be taught easily and to any athlete.

 

  • Will not require coaches to be an exercise specialist

 

  • Automatically teaches great running form and integration

 

  • Gets athletes faster in weeks not months

 

  • Fits any high school facility or present training program

 

And best of all…
 
 It will not  require  you to break your football budget.
  
 
 
All you have to do as coach is want to take one day to come and learn.
  
 
 
If this sounds good make sure you check this out…
 
   
 
I am  already pump up about doing this and it’s still 4 weeks away.
   
   
Training Beyond the Contraction
  
  
 
Dave

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Posted in Band Training for Coaches, Band Training Tips | 3 Comments »

The Band Man is ready to React in 2009

Wednesday, January 7th, 2009

 

 

Its amazing what a couple of weeks do for your mental and physical energy levels.

 

 

 

I decided to take the last 2 weeks off to re-energize and just brainstorm. 

 

 

 

All the business and training mentors I have have always told me that I needed to do this but often I just kept

working and rolling with what came up.

 

 

Guess what??

 

 

 

They were right.

 

 

 

 So I started by asking myself this question..

 

 How could I help make all of my fellow RBT’ers better and more excited about Reactive RBT??

 

 

Here is what I came up with…

 

People need to really see what RBT is truly all about.    I have to show not tell them.   As a result I will be launching several exciting new projects and clinics over the next month.

 

First of all  A new blog will soon be up.    www.askdaveschmitz.com will be  launched which will make finding RBT information much easier regardless if you are a coach, trainer or fitness Enthusiast.

 

 

 

Secondly I will be launching A brand new  RBT Live TV series called…  Reactive RBT LIVE!!   

 

 

tv

 

 

More on this later but trust me this is going to be alot of fun for everyone.

 

 

 

Next, I have established several dates for Reactive RBT Specific Clinics.   The first one  will be a Coaches only “React to the Ball”  Clinic on  Feb. 7th.  I will discuss this more in upcoming blog post but if you are a coach and want to get your athletes faster in weeks not months…  Sign up HERE 

 

Also stay tuned because a  Reactive RBT For Fitness Professionals is ready for  March…  Date just needs to be confirmed.

 

 

 

Lastly.. I have decided to change the theme for 2009 to “Training Beyond the Contraction” instead of “Training to React not Contract”

 

 

This truly states exactly why you need Reactive Resistance Band Training into your training format. 

 

 

So there you have it…

 

Keep your eyes open and keep checking the email box because I will be visiting it frequently…

 

Until tomorrow …Remember

 

Train beyond the Contraction

 

 

Dave

www.resistancebandtraining.com

 

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Beating Mother Nature Part 2

Sunday, December 14th, 2008

Hey Everyone,

 

 

Thanks for the feedback on the Beating mother nature part 1.

 

 

Since most of you enjoyed that version, I thought I would share with you the lower torso
version

 

 

50-10sec Run Followed by a Lower torso circuit. (Sorry about the typo in the title)

 

Again all you need is one Average band and treadmill.

 

Since this is a lower torso dominate exercise….. get ready to
change the speed because it can get a little brutal as the legs
start to fail.

 

 

 

 
 

Thanks for the feedback.

 

 

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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Training to BEAT MOMENTUM

Monday, November 10th, 2008

Hey Everyone,

 

It’s more than just a simple rubber band.

 

RBT is a systematic training approach designed to create reactive strength and power.

 

Reactive strength is our body”s ability to create force in the correct plane,  at the correct force level instinctively and efficiently to counter act  changes in momentum. 

 

 

Its not just another way to get stronger.

 

 

Dead weight is dead weight.  Dumbbells, sandbags, kettlebells, body weight, medicine balls,  pulley systems, and barbells are all great training tools that train the body using the principle of gravity.

 

 

                        “What ever goes up must come down”

 

 

I will not disagree that we need to be able to handle gravity. 

 

It is all around us.

 

But our ability to neuromuscularly control various speeds of momentum in all planes of motion is what will keep us functionally  safe and performing at high levels.

 

Just being strong is not good enough.

 

 

RBT trains the body using the principles of momentum.

        “An object in motion … Stays in motion unless acted upon by another force.”

 

Momentum is the #1 reason we get injuried, fall, and get beat on the athletic field.  We just can’t neuromuscularly  control momentum fast enough and efficiently.

 

Band’s elastic  nature speeds up momentum which trains our body how to handle faster momentum force than if it was just body weight alone.   Bands  train you to be  instinctly strong not just consiously weight room strong.

 

So which would you rather have the strength to do…

Squat 450lb in a weight room or play Tennis, basketball or football at a competitive level??

 

 Now before I get a boat load of responses.. The best answer is both..

 

However squating 450lbs does not make you a good athlete on the field.

 

Bands train will make  you athletically strong not just get weight room strong.

 

Personally, I want both.. How about you??

 

 

www.fitnessbandbootcamp.com is your best resource on how to start training yourself, your athletes and your clients how to become reactively strong and fit.

 

Alot of trainers have already found this out, make sure you do as well.

 

 

Training to React not Just Contract.

Dave (The Band Man)

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Band are not Just for Athletes

Wednesday, October 15th, 2008

 

For years bands had the reputation for being a tool for toning or

for rehab.  It was never really looked upon as a realilist training

tool.

 

This changed when athletes started to training with bands.

 

Now what does an athlete need that a general fitness client doesn’t.

 

The answer… nothing…. We all need bodys that look and perform

as athletically as possible.

 

Here is what I use bands for..

 

  • Speed and First Step explosiveness
  • Enhancing Dynamic Flexibility
  • Power development using speed vs force
  • Pre-hab
  • Rehab
  • Post Rehab to enhance all the above and especially deceleration control
  • Fitness Boot camp and large group training
  • Home Fitness

You see what I mean .. Bands are an incredibly versatile too and

 Reactive –  Resistance Band Training (RBT) is systematic approach that

can get you started and thrive using Bands.

 

So get ready everyone because “The Band Man” is officially in the house and you are

going to love what I have to share which is what this blog is all about.

 

Stay in touch and let me know your thoughts.

Train to React not Just Contract

Dave Schmitz .. The Band Man

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