RBT Resistance Band Training

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For those not familiar with “Contrast Band Training” it involves combining the constant resistance of free weights with the variable resistance of bands.

Applying Contrast Band Training into your weekly strength training workouts allows you to:

1. Make free weights harder without increasing the weight
2. Make free weight training more joint friendly
3. Change up rep speed which you can't do training with free weights alone
4. Create a stronger muscle contraction at the end of the lift
5. Learn how to accelerate a weight which fits how we function in life
6. Make weight lifting more power based without the risk of injury

Contrast band training was developed and is used frequently in the power lifting community but honestly it doesn’t have to involve some of the complex setups you will see used in this training population. I understand power-lifters want to quantify their resistance. However to me the key is the effect of contrast training versus quantifying the resistance. As a result I like to keep contrast training simple while still getting the effect. Below are 4 Easy Contrast Training Setups I will frequently use in my weekly training. When trying these make sure you start with a lower level of band resistance until you become more comfortable with the setup and the movement pattern.    However once you have the exercises mastered, I think you will find contrast training to a great way to workout and more than challenging enough when band resistance scaled correctly. Let’s Hit Some Contrast Training.

Bent Over Rows with Bands and Weights

Deadlifts with Bands and Weights

Chest Press with Bands and Weights

Split Squats with Bands and Weights

 

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  [post_title] => 4 Easy Contrast Band Training Setups [post_excerpt] => Start learning how to combine "constant free weight resistance" with "variable band resistance" and begin feeling the impact "Contrast Training" has on your body. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 4-easy-contrast-band-setups [to_ping] => [pinged] => [post_modified] => 2021-01-21 18:51:02 [post_modified_gmt] => 2021-01-21 18:51:02 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=45193 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 45193Array ( [0] => 1775 [1] => 1776 [2] => 1 [3] => 1288 )

WP_Post Object ( [ID] => 36826 [post_author] => 4 [post_date] => 2020-01-21 21:48:18 [post_date_gmt] => 2020-01-21 21:48:18 [post_content] =>

Squatting is the grandfather of all lower body movements

I know some may argue the deadlifting is more important. However, when you look at how much we squat throughout the day, to me, squatting still trumps deadlifting. There are 6 Band Squat Setups you can use to strength train the bilateral squat movement. Each of these 6 setups has it own advantages and disadvantages when it comes to strengthening the squat motion. However, when you consider that all of them use bands, it's an absolute guarantee that you will find one that works for you. In this article I take you through each setup and discuss the advantages and disadvantages of each band squat setup.

6 Band Squat Setups - Advantages and Disadvantages

1. Double Crossover Squat Setup

Advantages

1. Frees up the hands to load with dumbbells or other portable free weight tools
2. It is very easy to use to perform contrast barbell - band squatting
3. Works well with large high resistance bands like the Blue XXL, Grey XXXL and Mega Black Bands

Disadvantages

1. Band pressure can create discomfort on the top of the shoulders
2. Does not work well with people who are under 5'5" in stature
3. Does not work well with circuit-based training due to an extended application time
4. Needs a pair of similar size bands

 

Video of Setup

2. Rack Band Squat Setup

Advantages

1. Allows you to perform front squats anywhere
2. Easily adapts to any individual height
3. More comfortable on shoulders especially using crossover or clean hold
4. Makes transitioning into other band exercises easier when performing circuits
5. Only requires 1 single band

Disadvantages

1. Challenging to use heavier quantum band resistance levels like the Blue XXL, Grey XXXL and Mega Black Bands
2. Does not allow for the simultaneous use of free weights or barbells

 

Video of Setup

3. Band Belt Squat Setup

Advantages

1. Best way to apply resistance for plyometric squat training
2. Can be easily used with contrast barbell - band training
3. Frees up the hands to load with dumbbells and other portable free weight tools
4. No issues with shoulder discomfort
5. Adapts to most individual heights

Disadvantages

1. Can create low back tightness if band setup is left on for an extended period of time
2. Does not work well with larger band resistance
3. Actual setup requires a little more time
4. Need both a large and small band

 

Video of Setup

4. Dynamic Stabilizer Band Squat Setup

Advantages

1. Great for individuals who need additional lateral hip stabilization strength with squatting
2. Frees up the hands to load with dumbbells and other portable free weight tools
3. No issues with shoulder discomfort
4. No concerns with individual height
5. Can be easily used with contrast barbell - band training
6. Allows squats to be trained anywhere
7. Allows for plyometric squat training
8. Creates a horizontal vector load

Disadvantages

1. Does not provide an external vertical load to the squat
2. Resistance is limited to body weight only unless you contrast in free weights

 

Video of Setup

5. Horizontal Vector Squat Setup

Advantages

1. Creates an opportunity to do assisted squatting
2. Allows for horizontal vector forces to be applied during squatting
3. Allows for plyometric squat training

Disadvantages

1. There is no vertical band resistance load
2. Resistance is limited to body weight only unless you contrast in free weights

 

Video of Setup

6. Combined Band Squat Setups

Obviously many of these band squat setups can be combined. For instance, the Rack Setup can be easily combined with either the Dynamic Stabilizer, Double Crossover and Band Belt setups. The Dynamic Stabilizer setup can be easily combined with the Band Belt Setup and Double Crossover Setup.

Advantages

1. Provides you with the advantages of each setup
2. Allows for training of the body in multiple planes
3. Allows for higher loads of band resistance

Disadvantages

1. Longer setup time
2. More issues with band pressure discomfort
3. Requires several more bands

 

Video of Setup

Summary

Don't stop squatting just because you don't have access to free weights or because your body no longer tolerates traditional free weight or machine based squatting. RBT provides you with endless ways to squat using multiple types of band resisted setups.

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  [post_title] => 6 Band Squat Setups [post_excerpt] => There are 6 Band Squat Setups you can use to strength train the bilateral squat movement. Each of these 6 setups has it own advantages and disadvantages when it comes to strengthening the squat motion. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 6-band-squat-setups [to_ping] => [pinged] => [post_modified] => 2020-02-03 22:03:57 [post_modified_gmt] => 2020-02-03 22:03:57 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=36826 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 36826Array ( [0] => 1289 [1] => 1288 )

WP_Post Object ( [ID] => 35517 [post_author] => 4 [post_date] => 2019-10-23 17:14:35 [post_date_gmt] => 2019-10-23 17:14:35 [post_content] =>

Don't let Father Time take away 2 important elements of functional fitness agility and dynamic balance. Try the Figure 8 Tabata Cone Workout.

As an active adult, working on agility and dynamic balance is important, knowing Father Time is trying to take that away from you. Resistance band training is one of the best ways to work on foot agility while training the body to stay dynamically balanced in standing at all times. The Figure 8 Tabata Cone Workout requires minimal space and was one of the first RBT Workouts I created to work on those 2 elements of functional fitness while creating a fun way to burn fat.

Workout Details

This specific workout requires you to alternate through 4 exercises. These 4 exercises will have you moving in all 3 planes of motion for 20-seconds of work followed by 10-seconds of rest while you switch directions. Cycle through all 4 exercises 5 times for a 20-minute workout. Scale your band resistance (remember to go with a lower resistance until you have balance, rhythm and coordination going well). If you want to bump up the work output, take the intervals up to 30-seconds on and 15-seconds rest.

Fig. 8 Cone Workout 2019

Fig. 8 Cone Workout 2009

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  [post_title] => Figure 8 Tabata Cone Workout - 2019 & 2009 [post_excerpt] => The Figure 8 Tabata Cone Workout requires minimal space and was one of the first RBT Workouts created to maintain foot agility while training the body to stay dynamically balanced at all times. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => figure-8-tabata-cone-workout-2019-2009 [to_ping] => [pinged] => [post_modified] => 2020-02-03 21:45:23 [post_modified_gmt] => 2020-02-03 21:45:23 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=35517 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 35517Array ( [0] => 1289 [1] => 1288 )

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Joint friendliness is the key to the Boulder Shoulder Band Workout being sustainable at any age

The shoulder region is the most frequently injured joint in the body when it comes to training with free weights. As a result, RBT Shoulder Training, especially in the active aging population, has been a game changer over the past 10 years. The Boulder Shoulder Band Workout has not only been an RBT staple shoulder building workout, it has also allowed 1000's of people with nagging shoulder pain, due to long-term weight lifting, to regain complete pain free shoulder functional strength.

Workout Details

Alternate through all 5 shoulder band exercises performing 40 seconds of work followed by 20 seconds of rest while transitioning to the next exercise. Cycle through all 5 exercises 4 times for a 20-minute workout. If needed, you can apply a 60-second rest between cycles.

Boulder Shoulder Workout 2019

Boulder Shoulder Workout 2009

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  [post_title] => Boulder Shoulder Workout - 2019 & 2009 [post_excerpt] => The Boulder Shoulder Workout has not only been an RBT staple shoulder building workout, it has also allowed 1000's of people with nagging shoulder pain, due to long term weight lifting, to regain complete pain free shoulder functional strength. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => boulder-shoulder-workout-2019-2009 [to_ping] => [pinged] => [post_modified] => 2019-11-02 14:49:03 [post_modified_gmt] => 2019-11-02 14:49:03 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=35514 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 35514Array ( [0] => 1776 [1] => 1288 )

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Spartacus Band Workout 2 - Attached Triple Threat

Spartacus Band Workout 2 applied the same 3 in 1 progression while using more attached versus attachment free band setups. However, the ability to seamlessly flow from one level of progression to the next was even easier to do with attached resistance band training. This makes Spartacus 2 an even more effective interval fat loss, strength training workout.

Workout Details

Like Spartacus 1, alternate through all 5 exercises performing 60 seconds of work followed by 15 seconds of rest while transitioning to the next exercise. Choose the progression or progressions that allow you to chase quality reps throughout the workout. Cycle through all 5 exercises 4 times taking a 60-second rest between cycles.

Spartacus Workout 2 - 2019

Spartacus Workout 2 - 2009

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WP_Post Object ( [ID] => 35508 [post_author] => 4 [post_date] => 2019-10-23 16:56:41 [post_date_gmt] => 2019-10-23 16:56:41 [post_content] =>

Spartacus Band Workouts: The Ultimate 3 in 1 Workout

Spartacus Band Workouts were designed in 2009, to demonstrate how easy it was to increase exercise progression following the RBT Method. Using the 3 levels of RBT progression (stationary-mobility-integrated) people were shown, over a 60-second work set, how they could seamlessly flow from one progression to the next while never having to change resistance.

Workout Details

When attempting this workout for the first time, you are welcome to attempt all 3 levels of progression per exercise. However, always choose quality reps over volume. Alternate through 5 exercises (each demonstrating 3 levels of progression from easiest to most challenging) performing 60 seconds of work followed by 15 seconds of rest while transitioning to the next exercise. Cycle through this 5-exercise sequence 4 times, taking an additional 60-second rest between cycles.

Spartacus Workout 1 - 2019

Spartacus Workout 1 - 2009

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  [post_title] => Spartacus Workout 1 - 2019 & 2009 [post_excerpt] => Spartacus Band Workouts were designed in 2009, to demonstrate how easy it was to increase exercise progression following RBT. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => spartacus-workout-1-2019-2009 [to_ping] => [pinged] => [post_modified] => 2019-11-02 22:41:39 [post_modified_gmt] => 2019-11-02 22:41:39 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=35508 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 35508Array ( [0] => 1288 )

WP_Post Object ( [ID] => 34648 [post_author] => 4 [post_date] => 2019-08-28 18:07:15 [post_date_gmt] => 2019-08-28 18:07:15 [post_content] =>

The best way to keep weight lifting a part of your weekly workout and avoid constantly beating up your body is to combine bands with weights

I have talked a lot over the years about the importance and benefits of training with a Variable or Ascending "Band" resistance vs always training with a constant free weight resistance. As a 50+ guy, I have found that combining bands with weights is by far the best way to keep some weight lifting into your weekly routine without beating up the joints or placing the body at a higher potential for overuse injuries. The key is learning how to safely apply bands to specific exercises and, in turn, optimize each exercise.

18 Exercises that Combine Bands with Weights

Here are 18 exercise examples of how to contrast train bands with free weights.

1. Deadlift Variations
2. Chest Press Variations
3. Purmotion Incline Pressing Variations
4. Front Squats
5. Kettlebell Swings
6. Kettlebell Squats
7. DB Posterior Chain Training
8. DB Step Down Training
9. Kettlebell Reverse Lunges
10. Purmotion Leg Training
11. Hammer Press Training
12. Barbell Hip Training
13. Kettlebell Split Jerks
14. Purmotion Jerk Press and Bentover Rows
15. Rowing Variations
16. Barbell Presses
17. Barbell Curls and Triceps Press  
18. Renegade Deadlifts

 

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  [post_title] => 18 Exercises That Combine Bands with Weights [post_excerpt] => The best way to keep weight lifting a part of your weekly workout is to use bands with weights. In this article, Dave covers 18 examples. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 18-ways-to-use-bands-with-weights [to_ping] => [pinged] => [post_modified] => 2019-12-13 19:28:51 [post_modified_gmt] => 2019-12-13 19:28:51 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=34648 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 34648Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 33073 [post_author] => 4 [post_date] => 2019-05-13 20:31:57 [post_date_gmt] => 2019-05-13 20:31:57 [post_content] =>

It's easy to understand why bands are the perfect RBT-to-GO training tool.

Bands provide light weight portability, unlimited exercise options and a high amount of easy transportable resistance. However, all of this is only possible if you understand how to set up bands to be used. Understanding seamless band set-ups for specific exercise options eliminates frustration, bands irritating your body and potential injury while allowing you to have a free flowing workout anywhere. That said I am going to take you through 10 set-ups using your Travel Fit Kit and the RBT-to-Go Band Package so you can knockout endless workouts every time you travel.

10 RBT-to-Go One Band Set-Ups

These RBT-to-Go band set-ups will provide you with 100's of exercises to attack you entire body.

1. Looping Around Both Feet

Used to do:

• Dead-lifts
• Straight Leg Dead-lifts
• Single Arm Rows
• Seat Rows

2. Simple Pushing Set-Up

Used to do:

• Planks
• Mt. Climbers
• Push Up Variations
• Punching Variations
• Standing Squat Pushes

3. Advance Pushing Set-Up

4. Standing on Band with 2 Feet Parallel

Used to do:

• Rack Squats
• Push Press
• High Pull
• Hammer Curls

5. Standing on Band with 1 Foot Staggered

Used to do:

• Incline Chest Press
• Military Press
• Pull a Part
• Single Arm Rambo Press
• All Split Squats
• Reverse Lunges

6. Small Band Looped into a Larger Band

Used to do:

• All Upper Body Vector Exercises

7. Half Crossover Set-Up

Used to do:

• Split Squats
• Reverse Lunges
• Elevated Split Squats
• Contrasting in Free Weight with above exercises

8. Single Foot Single Hand Set-Up

Used to do:

• Single Arm Upper Body Pressing

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9. Single Attached Band Set-Up

Used to do:

• Single Arm Vector Exercises
• Vector Lunges
• Vector Split Squats
• Vector Reverse Lunges
• Core Reaction

10. Adjustable Cable Column

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Everything YOU Need to Train when YOU TRAVEL

  [post_title] => 10 Unique RBT-To-Go Band Set-Ups [post_excerpt] => Perform these 10 band set-ups using the Travel Fit Kit and Gym-to-Go Band Package so you can knockout endless workouts every time you travel. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-key-gym-to-go-band-set-ups [to_ping] => [pinged] => [post_modified] => 2020-12-14 19:46:58 [post_modified_gmt] => 2020-12-14 19:46:58 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=33073 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 33073Array ( [0] => 1290 [1] => 1288 )

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This Upper Body Strength Workout is perfect when time is in demand.

It's also perfect when you want to knock out a workout that hits both strength and metabolic conditioning.

Upper Body Strength Workout

Alternate through all 5 exercises performing each one for 30-seconds on, 15-seconds off. That will be one round. Complete 5 total rounds for a 25-minute workout. Rest between rounds if needed.

Exercises

1. Squat Row
2. Chest Press
3. Bent-Over Press
4. Curl
5. Triceps Press

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[post_title] => Upper Body Strength Workout For Busy Mom's [post_excerpt] => This Upper Body Strength Workout is perfect when time is in demand and when you need a workout that hits both strength and metabolic conditioning. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => upper-body-strength-workout-for-busy-moms [to_ping] => [pinged] => [post_modified] => 2019-04-29 01:32:20 [post_modified_gmt] => 2019-04-29 01:32:20 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=32827 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 32827Array ( [0] => 1288 )

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This Thunder Band Workout Finisher will allow you to hit the entire body in 6 minutes.

However, if you want more than a 6-minute workout, I will provide you with two other ways to set up this workout.

Thunder Band Workout Finisher Suggestions

1. Follow along with me 20-seconds on / 10-seconds rest for 12 exercises (That is 1 round)
2. Perform this 12 exercise sequence 3 times with a 1-minute rest between rounds (20-min workout)
3. Perform each movement for 4 continuous sets before moving to the next exercise (24-min workout)

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Now that you've purchased your Quantum Band Package, here are 6 steps you can follow to start working out with RBT

6 Steps to Getting Started with Resistance Band Training

1. Choose and master your first workout

Pick 6 exercises you can perform with your band package and master these 6 exercises. Don't worry about how many reps or sets. Choose a band resistance that allows you to easily perform each exercise.

Here are 12 attachment free exercises to consider

2. Fill out the RBT workout template

Once you have mastered these 6 exercises, right click and save this workout template to your computer. Fill in the 6 exercises on the template, and you have your first RBT workout.

Download Workout Template

3. Perform your first workout 3 times over 6 days

It's now time to start making your body stronger by performing your first workout 3 times over a 6 day period.

4. Create and master your second workout

Now lets create your second workout by learning 6 new exercises. Master these 6 exercises like you did the previous. I would recommend doing your first workout every 2 days. Use the off day or the next workout day as time to practice the new exercises.

Here are 10 attached band exercises to consider

5. Add your second workout to the RBT workout template

Put these 6 exercises in the same workout template to create a second workout.

6. Perform each workout twice a week

Once you have both workouts going, take 2 weeks and alternate between the 2 workouts. Perform each workout at least twice throughout a week.

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[post_title] => 6 Steps to Getting Started with Resistance Band Training [post_excerpt] => Wondering what to do after you've purchased your Quantum Bands Package? Here are 6 steps to getting started with resistance band training. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 6-steps-to-getting-started-with-resistance-band-training [to_ping] => [pinged] => [post_modified] => 2020-03-28 16:32:51 [post_modified_gmt] => 2020-03-28 16:32:51 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=32494 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 32494Array ( [0] => 1290 [1] => 1288 )

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No time for 2-hour bodybuilding workouts that beat up your body??

Start training any specific body part or movement pattern using Express Band Complex Workouts.

Here is What's AWESOME about Express Band Complex Workouts

• They are Super Time Efficient, yet can provide unlimited intensity if you want it.
• You won't have to do boring, fat burning cardio pre or post strength workouts.
• They create an awesome muscle pump, which leads to you feeling and seeing quick muscle definition.
• You are pushed mentally and physically, which provides you with that great post workout high.
• They eliminate the opportunity to rest during transition time, which is where most people mess up and not get the results they are looking for.
• They don't require heavy resistance unless you want that option which bands conveniently provide. 
• You can train in multiple planes on the fly.
• The exercise options are endless regardless of the body part you are training.

Here’s How Express Band Workouts Create Serious Muscle Definition

• Choose a Body Region: Back, Chest, Shoulders, Arms, Legs, Butt, or Core
• Pick a Band Setup: Pair of Bands Attachment or Small Band Looped into a Big Band seem to be the best  
• Choose How Many Reps Per Set: I prefer 10 reps per set or 30-second continuous intervals
• Pick Your Workout Time Per Body Part: I like 10 minutes or 20-10 rep sets
• Choose Your Exercises: I like 5 to 6 with one being a unilateral version

Here are Keys to Successful Express Band Complex Workouts

Examples of Express Band Complex Workouts

Chest

Back

Shoulders

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  [post_title] => Express Band Complex Workouts [post_excerpt] => No time for 2-hour bodybuilding workouts that beat up your body? Start training any specific body part or movement pattern using Express Band Complex Workouts. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => express-band-complex-workouts [to_ping] => [pinged] => [post_modified] => 2019-03-22 14:02:30 [post_modified_gmt] => 2019-03-22 14:02:30 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=32313 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 32313Array ( [0] => 1288 )

WP_Post Object ( [ID] => 31408 [post_author] => 4 [post_date] => 2019-01-24 12:52:40 [post_date_gmt] => 2019-01-24 12:52:40 [post_content] => For active aging adults, who love to workout with weights, contrast band training is the easiest and most joint friendly way to keep weight lifting a part of your weekly workout routine without beating up and aging your body.

Why Contrast Band Training?

• Less free weight resistance required
• Less load on your spine and peripheral joints
• Allows you to train in different movement patterns
• Allows you to apply resistance in different directions besides vertically
• Applies resistance through the entire range of motion
• Allows you to change up repetition speed
• Helps improve end range joint stability and injury prevention
• Makes lifting weights more portable due to less weight needed

“Stop Beating Up Your Body Lifting Weights Only ... Contrast Band Train and Start Feeling, Moving and Looking Your BEST”

4 Ways to Program in Contrast Band Training

1. Alternating between band resistance and free weight resistance

The easiest way to contrast band train is by alternating between a band resistance exercise and a free weight resistance exercise that trains similar muscles or movements. An example of this would be Kneeling DB Shoulder Press followed by Kneeling Band Press. This can be done several ways but my recommendation for the active aging adult is to do 3 to 4 sets of band presses followed by 3 to 4 sets of dumbbell presses. Doing the band resisted exercise first activates the stabilizing muscle better and creates a safer warm-up effect. This makes it easier on the joints when free weight training is initiated.

Contrast Band Training - Shoulder Press Example

2. Combine free weight resistance with band resistance simultaneously (Dave's Favorite Option)

To me this is one of the most effective ways to contrast band train. However, it may require more set up and a higher level of strength training skill. Typically the setup involves attaching bands to the actual free weight exercise. For example, attaching bands to the barbell when doing squats or bench presses. However, it could also entail attaching the band resistance to the body and then performing the free weight resisted movement. For example, using the crossover band setup with squatting. Regardless which approach is applied, the ability to work against both types of resistance simultaneously is the goal.

3. Do primary strength exercise with free weight resistance followed by auxiliary exercises with band resistance

The #1 goal behind contrast band training as an active aging adult is to stimulate the nervous system using different types of resistance. Therefore, simulating the same movements with band and free weights is not necessary. Another effective way to contrast train is to perform the primary strength building movement with free weight resistance. Then apply band resistance while performing the auxiliary strength movements.  For example, body weight pull ups followed by a band high attached pulling circuit. The primary pulling muscles are stimulated by the free weight resistance and then stimulated in different planes of movement by band resistance.

4. Do a movement or muscle specific primer workout with band resistance and then a strength specific workout with free weight resistance

Band resistance is obviously more joint friendly than free weight resistance. This is why I will often contrast the two by performing a "primer workout" that is synergistic with the movement or muscles I plan to train that day. A good example of this is my regular overhead pressing and pulling day that includes some type of free weight overhead press or pulling movement. On these days, I will always incorporate a 30 on, 15 off interval band circuit that includes the following exercises:

Primer Workout Ideas

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[post_title] => Contrast Band Training - 4 Easy Ways to Program it Into Your Workouts [post_excerpt] => For active aging adults, who love to workout with weights, contrast band training is the easiest and most joint friendly way to keep weight lifting into your weekly workout routine without beating up and aging your body. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => contrast-band-training-4-easy-ways-to-program-it-into-your-workouts [to_ping] => [pinged] => [post_modified] => 2019-12-13 19:36:39 [post_modified_gmt] => 2019-12-13 19:36:39 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=31408 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 31408Array ( [0] => 1775 [1] => 1290 [2] => 1288 )

WP_Post Object ( [ID] => 31394 [post_author] => 4 [post_date] => 2019-01-21 14:30:01 [post_date_gmt] => 2019-01-21 14:30:01 [post_content] => Resistance Band Training is perfect for senior fitness enthusiasts for several reasons. However, without a proven Senior Band Training Blueprint to follow, it's difficult to develop early training success.

Why Train with Bands as a Senior Fitness Enthusiast?

1. A band's light weight portability makes it easy to strength train, anywhere. Therefore, exercising at home, versus having to go to a gym, becomes a very achievable option. 2. The ability to attach a band and perform exercises against a horizontally directed resistance is going to be more joint friendly. This is because it eliminates having to load the spine, knees and hips with vertical compressive forces that come with lifting weights. As a result, strength training with bands using horizontal forces becomes a more sustainable exercise option. 3. Senior band training provides active aging adults with the ability to apply resistance to "real world" movements like forward walking, side walking, step-ups and even controlled stationary running. Maintaining optimal strength, balance and coordination with these movements is key to maintaining a high level of "real world" movement control as the body ages. 4. A single resistance band has a resistance variability of 30 to 40 lbs. If the bands are linked together this resistance variability increases to over 60 lbs of variability. With this level of resistance variability it allows seniors to safely exercise with an optimal level of resistance regardless of the exercise. 5. Lastly a band is soft. Therefore, there is no concern with dropping a weight or having to hold a weight for an extended period of time. This can be an obstacle to achieving a good workout for a senior fitness enthusiast.

Where to Start???

Best Set-Ups There are two band set-ups that I find are the most senior friendly when it comes to learning how to safely train with bands. Linked Up Band System Small Band Looped into Larger Band Both of these set-ups increase the length of the band training system. This in turn increases resistance variability as discussed above. As a result, these set-ups make it easier to exercise with a safe and optimal level of resistance. This is not going to place the body at risk of injury if resistance becomes too great with fatigue.

Best Senior Friendly Band Exercises

In training 100's of active aging adults over the years, I have identified the best 14 attached band exercises to implement first when starting a senior band training program.

• Assisted or Unassisted Single Arm Chest Press
• Attached Pull a Part
• Assisted or Unassisted Single Arm Squat Rows
• Assisted Single Arm Bent-Over Press
• Overhead Towel Triceps Press
• Bicep Curl
• Resisted Marching
• Rhythmical Reaching
• BAR Assisted 13" Band Squats
• Assisted or Unassisted Horizontal Split Squat
• Elevated Mt Climber
• Elevated Burpee
• Resisted Side Walking
• Wall Assisted or Unassisted Step Up

Modifications that Make Senior Band Training Easier and Safer

The key to senior band training is making sure you can perform a full range of motion with each exercise. To do this you will need to have a high level of balance and core stabilization. Here are 5 ways to modify an exercise to ensure balance, core stabilization and full range of motion are at optimal levels.

• Decrease the speed of a repetition which will decrease need stabilization demand
• Create a 3rd point of contact with the free hand to increase base of support
• Decrease amplitude of movement under tension which makes staying balanced easier
• Decrease band starting resistance since lower resistance requires less core stabilization
• Increase length of band training system to increase resistance variability which helps optimize resistance used

Any band exercise can be modified to fit any level of senior fitness. The key is to successfully master each exercise or movement first using a band resistance. That ensures balance and full range of motion is able to be optimally maintained. Applying this plan, senior band training will be successful.

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[post_title] => Senior Band Training Blueprint [post_excerpt] => Resistance Band Training is perfect for senior fitness enthusiasts for several reasons. However, without a proven Senior Band Training Blueprint to follow, it's difficult to develop early training success. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => senior-band-training-blueprint [to_ping] => [pinged] => [post_modified] => 2019-01-26 14:01:09 [post_modified_gmt] => 2019-01-26 14:01:09 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=31394 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 31394Array ( [0] => 1290 [1] => 1288 )