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.
Back in the day I use to do 100’s of isolated crunches, situps, cable crunches, inverted situps, russian twist and of course the crunch with rotation. Than I really got aggressive and went to the ab roller which was another revolutionary 6 pack training device…. (NOT)
The fact is I did all those things thinking that it was what my abs needed to be strong and functional.
After years of training this way, the six pack never came .
Matter of fact the love handles were growing and I had more low back stiffness then every.
Then one day I thought……….What if the abs are the same as every other muscle in the body.
They must be loaded or activated before they can explode or contract.
They must be trained in multiple planes of movement to really develop
They must be driven to be reactive not consiously contracted like with crunches
They must be trained in conjunction with the rest of your body not in isolation.
Matter of fact when you think about it…
What attaches the upper torso to the lower torso?? DA…The trunk!!!
So if I train full body movements (legs and arms working simultaeously as a stabilizer or as a mover) or if do high level functional movements like running (sprinting perferrably), I am probably going to train my trunk a whole lot more effectively.
Matter of fact I have never seen a fat sprinter… Have you??
The fact is the abs are “reactors” not contractors just like the rest of the neuromuscular system.
Now I realize we can’t all be sprinters or jumpers or throwers so how do you get your trunk to react like a spinter without sprinting???
What if we started using the ground and a little momentum by doing some simple stepping drills?? I bet that would crank up the abs. Especially if you accelerated momentum and gravity with a little resistance band.
That essentially is what happens in sprinting….. The trunk gets turned on with the foot landing into the ground and from the momemtum of the legs and arms swinging.
Now that you have your isometric strength in standing and you have created a little momentum with weightshifting using the sea-saw drill. Lets get you stepping and moving more aggressively in the frontal and transverse planes.
Time to get your trunk sprinting!!
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