Contrast Strength Training

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contrast strength training

Contrast strength training is a unique strength training approach that challenges the body to adapt to an ascending variable band resistance and a gravity dependent constant resistance.

Living in a world that is dominated by gravity, it makes sense that strength training the body using gravity-dominated tools like barbells, kettlebells and dumbbells, would be the most effective. However, knowing muscles are also driven by momentum and ground reaction shear forces, only training with a constant resistance, gravity-dominated training tool can create functional deficiencies.

Why Gravity-Dominate Training Can’t Keep the Body Safe

It should also be noted that momentum and ground reaction forces impact the body significantly more as it relates to injuries, joint degeneration and the ability to maintain a high level of function with age.

Yes, we must always be able to lift the body against gravity such as standing up, getting up from lying down or climbing stairs. However, in most cases these actions are single plane low level functional movements that rarely cause the body harm.

Compare that to slowing down during a higher speed movement, walking on uneven surfaces, balancing on one leg or regaining balance from an awkward movement, which are all things driven by momentum changes and ground reactions forces, the question is will gravity dominate training keep the body safe? The likelihood is it won’t because these movements require changes in speed as well as dealing with forces that art horizontal and rotational.

Contrast Strength Training Challenges the Body to Adapt

Contrast Training provides the body with exactly what it needs to develop the right strength to effectively deal with gravity, ground reaction shear and momentum forces it will be exposed to throughout life.

Training the body to be momentum and ground reaction strong requires using a gravity independent variable resistance. A band resistance variable means speed of movements can be changed. Its light weight construction makes it independent of gravity thus allowing resistance to be applied to the body through horizontal, vertical and rotational force vectors.

Contrast strength training is a unique training approach that challenges the body to adapt to an ascending variable band resistance and a gravity dependent constant resistance. By combining a variable and constant resistance, it provides the body with the exact stimulus needed to effectively train the body to handle 3 drivers of function – GRAVITY – GROUND REACTION – MOMENTUM.

Strengthening the Body Using Contrast Training

There are 3 distinct ways to use contrast training to strengthen the body. It’s important to routinely challenge the body using all 3 of these contrast training influences.

  1. Contrast train using both a constant and variable resistance
  2. Contrast train by applying resistance along different line or vectors of force (horizontal-vertical-rotational)
  3. Contrast train using different levels of movement speed

The following videos provide an in-depth insight into how each of those 3 ways can be implemented into a weekly exercise routine.

Resistance-based contrast training

Force vector-based contrast training

Speed-based contrast training


 


Quantum Bands are the Safest and Most Efficient Way to Start Contrast Strength

Learn More About the “Quantum Band Difference” and “How to Choose the Right Bands” for your training

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Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

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