Band Resistance is no different than dead weight resistance.  There comes a time with any training tool that to make the body adapt, you have to change the resistance.  I find that when it comes to my adult bootcamp members, they fall into a rut of always using the same band resistance.

How do you change of up band resistance??

One of ways I have been able to get clients to bump up to the next band resistance is by decreasing interval time to 10 seconds or less.  For instances, one of my favorite workouts is doing 10  x 10 which is 10 second intervals x 10 sets with a 5 second transition.   By decreasing the interval time, clients immediately feel they can go with a heavier band because it’s only for 10 seconds.  The goal is to complete 3 to 5 reps on each set.  We do not change the exercise and allow clients to change bands only if they can no longer get at least 2 reps. 

Every time we do this type of workout, clients are amazed that they can actually do the next level of resistance band.  Often  to add resistance clients will either add an orange or red band to their normal band or they bump up to the next level band.

Now the real key to this type of training is making sure you choose exercises that are primarily acceleration in nature and do not place a high demand on deceleration speed.  We also do not choose exercises that place the shoulder, knee or Achilles tendon at risk.  Also I like to link heavier bands together at first if the exercises will allow for it.

XL Green Band are typically not the first band I recommend for bootcamp or adult training.  However as band training becomes more consistent and increasing band resistance is possible, I will start to incorporate the following band exercises using a linked up green band setup.  

XL Green Band Horizontal Vector Exercises

Tug of War

Burst Starts

Resisted Mountain climbers

Alternating Lunges

Band Pushes 

Resisted Crawls

Low Reaches

Horizontal Squats

 Chops

 Acceleration only Runs

Getting BETTER with BANDS

Dave

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