One of the things I love about resistance band training is how easy it is to crank out an interval strength workout when all you have is floor space and 1 single band.
Today’s RBT Live gives you exactly that, an awesome workout using a single band. All you have to do figure out what size of band do you want to rock and roll with.
I hope you enjoy this week’s RBT Live and like usual. Let me know your thoughts and comments.
Training Beyond the Bar
Dave Schmitz
PS.. If you are looking for an inexpensive way to get started training with resistance band and setting up your own strength training interval workout consider picking up an Economy Band Training package and will throw in my 4 week Beginner training program for FREE!!
Band Training for Rotational Strength… Tapping into our power center
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
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.
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.
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.
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.
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.
What types of bars do I need to hook my bands onto??
What types of bands do you use and what are all the different resistance levels??
etc, etc, etc…
It just goes to show you, first of all how exciting resistance band training is becoming and secondly how versatile it is when it comes to training anywhere.
So I thought this week I would invite you into my resistance band training world to see where I workout and where I create so many incredible Resistance Band workouts.
I hope you enjoy getting a little upclose with the Band Man.
Make sure you shoot me your comments and thoughts. I always want to hear whats working for you.
Reactive Training .. Powerful Results
Dave Schmitz
PS.. As a 46 year old who feels like 30, you can imagine how exciting it is for me to get this email.
Dave,
In the past month I have taken time off the weights and been doing all body weight and band training. My aches and pains are getting better and better, I am way more explosive, my flexability is better than ever, and I am running like I never have before.
Repeat sets are one of the Partner Band Training options I will often implement within my bootcamp setting.
It provides me a way to effectively manipulate the workout in 3 different ways
1. Allows me to push clients into using heavier bands to train with. The powerlifting community taught me this concept of using several low rep sets to increase work volume with heavier loads. Most people can do 2-5 reps vs. concerning themselves with 8-10 reps.
2. Repeat sets is an easier way to bring new campers into partner band training without the initial concern with holding. All the new camper has to be concerned with is performing the exercise which I as an instructor can easily monitor. It also teaches stabilization in between sets which preps them for partner holding.
3. It allows you to do more total body exercises or teach more advanced variations of exercises to specific groups. Example being.. split squats with or without an overhead press. High pulls with or without a step.
Heres a simple Repeat Set Partner Band Training Workout
Push Press
Split Squat Left
High Pull
Split Squat Right
Squat Pull
Repeat sets are an outstanding way to get bootcampers rocking with a bigger band.
Let me know what you think
Training Beyond the Contraction
Dave Schmitz
Repeat sets is just one of several Partner Band Training concepts available on the new Partner Band Training DVD and manual. For more information on how to get Partner band training started click HERE!!
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Understandably that could be the case since speed or doing exercises fast are often considered a high injury risk.
However, sprinting is fast running that creates high heart rates that are done relative to your body.
Sprinting also is a great way to build strength not just CV efficiency.
To get adults sprinting, I will start by doing partner resisted multi-directional spint outs. I will have them do Sprint outs, Shuffle outs, and Backpedal with slow return for 2 weeks. This will allow them to get their body ready to move in multiple directions fast while keeping amplitude and deceleration speed low.
I will also do alot of dynamic lunging, squatting and pulling to get their hips ready to decelerate when the time comes.
After 2-3 weeks, I will let them start doing some partner resisted running for distance. This provides acceleration with banded assisted deceleration. They still get all the powerful total body action without the concern for over lengthening their body to far. I always do some non-band running after that to show them they can do it.
Here is a 4 week 2 time per week Band sprinting progression for all Fitness Enthusaist and boot camp trainer who would like to incorporate more of this.
Week 1
10-15-20-25 sec Stationary High knee sprints with a trot or power skip recovery for 20 sec.
Week 2
Multi-directional sprint out x 8 reps x 2 sets (shuffle R, shuffle L, Backpedal, forward)
or
Short 10 yard partner resisted runs in all directions on a separate workout.
Also implementing some partner band towing or tug of war drills for strength will help clients develop better deceleration strength.
Week 3
Emphasize faster movements on accelerations and quicker returns on everything but forward running.
Increase partner resisted running to 20 meters (make sure you set the pace by starting and stopping them)
Implementing overhead walking lunges and forward reaches to the floor with a band around their hips can help with improving deceleration control.
Week 4
Full Partner resisted running x 20-25 meters with a light band
Alternate partners running on every rep and train continuously for 3 minutes doing only one
direction. 1 minute rest and repeat with a different running movement.
Don’t be scared to run fitness clients. They love the work load and band running really takes most of the emphasis on deceleration and over stiding out of the picture.
