WP_Post Object ( [ID] => 46978 [post_author] => 4 [post_date] => 2022-04-22 15:48:57 [post_date_gmt] => 2022-04-22 15:48:57 [post_content] => Humans are adaptable. Meaning, we adapt to the stressors that our body absorbs. And this includes even the most experienced of athletes. Here's the highlights of the article if you're low on time today...

1. If you play golf, you're an athlete. You should be training like one no matter your age.
2. If you're a human, you adapt to stress, therefore we need to apply some! BUT, there are a few things we should be doing if you are an aging athlete.
3. Bunch of exercises YOU SHOULD BE DOING no matter your age!

 

BEFORE DIVING IN...

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YOU ARE AN ATHLETE!

Yes, you! I'm talking to you! I don't care how old or young you are. If you move your body daily and keep activity levels high, maybe you play rec basketball or beer league softball… you’re an athlete and you should be training like one! This doesn't mean squatting 315 and deadlifting 405. It means training your body to move better, feel better, and be more athletic in nature. It means preparing your body for the demands of your sport and life!    

STRESS IS KEY

Training is all about applying stress to the body. For example... A squat applies stress to our lower body (and upper body in many ways) that we need to overcome in the short term and will adapt to in the long term. A push up applies a stress to our upper body. A jump applies a velocity based stress to our lower body. For older athletes, you don't need some magical exercises.   You need to squat. You need to lunge. You need to push. You need to pull. You need to rotate. You need to resist rotation, flexion, and extension.   These are all fundamental movement patterns that I would give athletes of any age wishing to level up their physical potential.  

Now, here's the difference...

As an older athlete, or somebody just returning to training, you need to scale back the stress associated with these movements initially. That could be as simple as starting with doing them all in a bodyweight manner (or a super light external load). Or limiting your range of motion during the movements. Or completing the movements slower. These are all ways that we can scale back the stress associated with the exercises. Then as your body adapts, which it WILL, you need to begin increasing the stress you're applying to the body. A heavier dumbbell, barbell, kettlebell, or band. A larger range of motion. A greater intent and speed of movement.  

EXERCISES FOR SENIOR ATHLETES

You'll notice... These aren't any different than what I would program for all other athletes. The stress levels are just scaled back slightly.

Lower Body

Bodyweight Squats Cossack Squats  

Core

Band Pallof Rotation Cat-Cow Variations  

Upper Body

Assisted Push Up Options Band Single Arm Bent Over Row  

WRAP IT UP!

There you have it. I don't care what your age is. You can create adaptations and level up who you are as an athlete and a more holistic human! Remove some stress initially. Add it back over time. Become a better athlete.  Become a higher functioning human.  

Carter Schmitz, CSCS, TPI

Founder: SCRATCHGolfTraining.com

[post_title] => YOU ARE AN ATHLETE [post_excerpt] => I don't care how old or young you are. If you move your body daily and keep activity levels high, maybe you play rec basketball or beer league softball… you’re an athlete and you should be training like one! [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => you-are-an-athlete [to_ping] => [pinged] => [post_modified] => 2022-04-22 16:02:00 [post_modified_gmt] => 2022-04-22 16:02:00 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46978 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46978Array ( [0] => 1 )

WP_Post Object ( [ID] => 46948 [post_author] => 4170 [post_date] => 2022-02-28 17:02:19 [post_date_gmt] => 2022-02-28 17:02:19 [post_content] =>   Read the rest of the article at the link below!  

ARTICLE: Golf Physical Assessments... Should you get one?

  [carter_signature]   [post_title] => Golf Physical Assessments... Should you get one? [post_excerpt] => Physical assessments are common across the golf world, but should you waster your time? Let's dive in. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => golf-physical-assessments-should-you-get-one [to_ping] => [pinged] => [post_modified] => 2022-02-28 17:02:19 [post_modified_gmt] => 2022-02-28 17:02:19 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46948 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46948Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46941 [post_author] => 4170 [post_date] => 2022-02-14 15:49:09 [post_date_gmt] => 2022-02-14 15:49:09 [post_content] =>

BANDS, BANDS, BANDS!

Bands are an awesome tool.

They're portable.

They're effective.

They're inexpensive.

Quick Summary of the article:

[1.] Why Bands?

• Portable

• Effective

• "Joint Friendly"

• Inexpensive

[2.] 9 Band Golf Exercises

ARTICLE: Golf Fitness with Bands 

  [post_title] => Golf Fitness with Bands [post_excerpt] => Bands are an awesome tool. They're portable. They're effective. They're inexpensive. And GOLFERS CAN GREATLY BENEFIT FROM THEM! Learn how... [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => golf-fitness-with-bands [to_ping] => [pinged] => [post_modified] => 2022-02-14 15:49:09 [post_modified_gmt] => 2022-02-14 15:49:09 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46941 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46941Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46819 [post_author] => 4170 [post_date] => 2021-08-05 16:44:06 [post_date_gmt] => 2021-08-05 16:44:06 [post_content] => When it comes to the golf swing, there are two separate, but at the same time unified pieces of the rotational power puzzle:   

1. The lower body and its relationship with the ground
2. The upper body and its ability to load and explode rotationally

  A recent video was posted by 2 Time World Long Drive Champion, Joe Miller, check it out below:    https://www.instagram.com/p/CRCDXANgmRq/    Hitting a golf ball 380+ yards, off your knees… absolutely unbelievable.    This is by far one of the cooler things I have seen on the internet in some time.    However, I think we can learn a lot from this video, so much that I decided to write an entire blog on it… let’s do this!   Check out the rest of this article at the link below!

ARTICLE: 3 Pieces of Rotational Power Development

  [carter_signature] [post_title] => 3 Pieces of Rotational Power Development [post_excerpt] => When it comes to the golf swing, there are two separate, but at the same time unified pieces of the rotational power puzzle:  The lower body and its relationship with the ground The upper body and its ability to load and explode rotationally [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 3-pieces-of-rotational-power-development [to_ping] => [pinged] => [post_modified] => 2022-01-21 17:14:00 [post_modified_gmt] => 2022-01-21 17:14:00 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46819 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46819Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46811 [post_author] => 4170 [post_date] => 2021-07-29 14:36:50 [post_date_gmt] => 2021-07-29 14:36:50 [post_content] => The ancient Chinese proverbs had a saying, wu-wei (pronounced ooo-way), which is a framework that helps guide you through your life.    It refers to the “dynamic, effortless, and unselfconscious state of mind of a person who is optimally active and effective. People in wu-wei feel as if they are doing nothing, while at the same time they might be creating a brilliant work of art, smoothly negotiating a complex social situation, or even bringing the entire world into harmonious order” (1).    Tapping into a state of wu-wei requires that we work or act with a bigger purpose in mind, a purpose both within and outside of ourselves.   

“Wu-wei involves giving yourself up to something that, because it is bigger than you, can be shared by others.”

  After reading these words, I began thinking of how, if at all, I tap into wu-wei in my own life., and then it hit me.   

Golf is my wu-wei. 

  In his book, Trying Not to Try, Edward Slingerland discusses finding and harnessing the power of wu-wei. He notes that even the thought of driving somewhere, the anticipation, or the preparation for something, can begin the process of placing your mind and body in this state. Further, we only find wu-wei once we become one with our environment, once we find ourselves molded into a mind-body-environmental connection.   I quickly realized, I get these feelings as I prepare for a round of golf, or grab my clubs on the way to the range.    I forget about everything else when I have a club in my hand.    I become one with the golf course, one with nature.    I understand and believe in the greater purpose of golf.    I connect with a community of empowered athletes, who share in that bigger purpose, whether they know it or not.    Golf is my wu-wei.   Golf is ALL of our wu-wei.   

What is the bigger purpose of golf?

  Golf is a vehicle of empowerment and this empowerment comes in two central forms.    First, golf offers us empowerment in the form of self-improvement.    We use the game of golf to explore our ability to grow and improve. Every golfer wants to find lower scores and play better, more consistent, golf. But why?    At the end of the day, the majority of us aren’t making the PGA or LPGA Tour. We don’t even play the game “competitively.”   But yet, we care about what we score.    We think about the good (and bad) shots.    We dream about having better ones.    The game of golf is a tool that can be welded to seek and find self-betterment.    Physical, mental, and emotional, the game of golf is a journey of self-empowerment and improvement.    Secondly, the game of golf brings empowerment in the form of community.    Like Slingerland said above, “...can be shared by others.”    We play golf because of the community.    We play golf because for four hours, we come together with friends, family and a community that is inspired by the same passions and goals.    We play golf not because of the game itself but because of the empowerment that it brings to our lives - both in the form of self-improvement and community.   

“An essential fact of wu-wei is that it’s not just about the experience unfolding within the mind of an isolated individual but also about social connections between people” (1).

  Golf is my wu-wei.    Golf is our wu-wei.    Let’s go low.   [carter_signature]   Source

1. Slingerland, E. (2015). Trying Not to Try: Ancient China, modern science, and the power of spontaneity. Broadway Books..

[post_title] => Golf is More than a Game [post_excerpt] => The ancient Chinese proverbs had a saying, wu-wei (pronounced ooo-way), which is a framework that helps guide you through your life.  It refers to the “dynamic, effortless, and unselfconscious state of mind of a person who is optimally active and effective. People in wu-wei feel as if they are doing nothing, while at the same time they might be creating a brilliant work of art, smoothly negotiating a complex social situation, or even bringing the entire world into harmonious order” (1).  [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => golf-is-more-than-a-game [to_ping] => [pinged] => [post_modified] => 2021-07-29 14:37:56 [post_modified_gmt] => 2021-07-29 14:37:56 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46811 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46811Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46805 [post_author] => 4170 [post_date] => 2021-07-22 16:13:25 [post_date_gmt] => 2021-07-22 16:13:25 [post_content] =>

A Golf Warm-Up is MANDATORY!

  Very rarely do I speak in absolutes. Within the strength and conditioning and sport performance industries, there are way too many people who speak with an absolutist attitude, thinking they have the magic pill for all.    However, one thing I will say with certainty.   

PRIOR TO GOLFING, WARMING UP IS MANDATORY. 

  Let’s start out by saying what isn’t warming up…   

1. Grabbing 3 clubs and taking some practice swings… 
2. Static stretching
3. Putting and chipping for 15 minutes
4. Showing up to the first tee 30 seconds before your tee time, taking 2 practice swings, and calling it good to go.

  You are asking for poor performance with these bad warm-up habits, or worse, injury.   One study completed in 2001 found that just 17% of recreational golfers complete any dynamic stretching prior to playing (2). Another one found that 48% of recreational golfers completed NO warm-up prior to playing (3).    READ THE REST OF THE ARTICLE BELOW!  

ARTICLE: Why a Golf Warm-Up is MANDATORY!

  [carter_signature] [post_title] => Why a Golf Warm-up is MANDATORY! [post_excerpt] => Warming up prior to playing golf is MANDATORY for all of my athletes... it should be for you too! Here's why and how you should be warming up! However, one thing I will say with certainty.  PRIOR TO GOLFING, WARMING UP IS MANDATORY.  [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 46805-2 [to_ping] => [pinged] => [post_modified] => 2022-02-08 15:14:59 [post_modified_gmt] => 2022-02-08 15:14:59 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46805 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46805Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46800 [post_author] => 4170 [post_date] => 2021-07-15 16:02:25 [post_date_gmt] => 2021-07-15 16:02:25 [post_content] => In order to understand what progression is, first we need to have a clear outline of what it is we are progressing towards.    We need to answer questions like:   Why do I train?  How does it affect my life? My golf game?  What effect do I want it to have on my life? My golf game? What are my goals? In training? In life?  What type of adaptations and training benefits do I seek? . . . Once we answer these questions, we can begin to work backwards and map out a plan of progression to reach that point.    The progressions and the adaptations that we seek in our training, need to parallel the progressions and goals we seek outside of our training.    Too often strength coaches and weight room meatheads view “progression” as simply the weight being moved.   But, if my goal is to move better, feel better, and play better golf, the weight on the bar means fairly little in the grand scheme of things… it obviously matters, but not as much as you may think.   Progression runs so much deeper than the weight you can lift.  . . . If you golf, you are an athlete, we covered that a while ago here: Train Like an Athlete   Because of this, your training goals more than likely reside in the context of actually performing your sport, as opposed to the weight room or training setting.    As a golfer, I personally don’t really care how much I squat… I just want drives to carry further, putts to end in the cup more often, irons to hit the green more consistently, and overall lower scores to be made.    I need to make sure any progression I am undertaking in my training, is simultaneously progressing me closer to these goals that take place in the actual context of the golf course - not the weight room.  

Progression is Holistic.

  There are many ways we can progress our training, as I will outline below.    However, understand that not one way of progression is enough to truly build your highest performing and most resilient athlete.   Our progression needs to be all encompassing and holistic. It needs to make use of all of the strategies outlined below.    Just like our movement, the wider breadth of progression we undertake, the greater benefits we will tap into.   

Methods of Training Progression

 

1.) Load 

  Yes, I understand I hated on the weight being lifted as a mechanism of progression earlier in this article, but it is a great way to progress your training and tap into adaptations (it’s just not the only way, as you’ll see).   By completing movements with a greater load, weight, or external stimulus you are going to be forced to tap into higher levels of strength and power. Further, this is probably the easiest way to measure training progression and actually note your physical strength gains.    For example, last week you goblet squatted 50 lbs for 5 reps. This week you squatted 55 lbs for 5 reps… BOOM, progression!   I believe this ease is why many strength coaches get obsessed with load. It is easy for an athlete to see gains and for a coach's ego to grow.    So, to wrap up, load is absolutely a method of progression, and we should implement it into our training cycles, however, understand it is by no means the only way.   

2.) Volume 

  We can increase the volume of training we complete by either increasing the number of sets or increasing the number of reps per set.    By doing so, we can tap into greater muscular tension and fatigue (good fatigue). You will boost hypertrophic (muscle size) gains as well as strength, depending on the load being lifted and volume being completed.    As a golfer, we should usually seek to remain in the 5-12 rep range 80% of the time. Doing so will push us towards the adaptations of strength, power and hypertrophy, as opposed to aerobic muscular endurance, or conditioning-like adaptations.   

3.) Depth

  The amount of work that we undertake when completing a movement (in the physics sense of the term) is based on two things: Force and Displacement   By challenging the range of motion you utilize for a movement, we will increase the amount of work being completed with each rep. We also will expand our mobility, or our usable ranges of motion, which is a great thing for golfers!   On the flip side, we can also progress by shortening our movement, depending on the athlete. I won’t get too into this as 90% of athletes fall into the above category (needing more mobility), however, if you are somebody who is hypermobile, by shortening your range of motion we may be able to tap into other adaptations such as tension development, core stability, and strength - which is where we should probably place our chips if you truly are hypermobile.    But like I said, for the majority of golfers out there, more range of motion is better, and can be a tool of progression   

4.) Intent

  Training the nervous system can be a difficult, but important thing, and there are two ways I strive to do so: 

1. Increase the intent at which we complete familiar movements
2. Challenge our motor control and coordination via new movements

  Intent can be an awesome tool of progression, specifically with plyometrics, jumps, leaps, bounds, or really any “power” exercise.   What makes this method of progression tough is that it is extremely subjective, meaning, you are the only person who truly knows your level of intent with a movement.    Next time you include jumping in your workout, I want you to dig deep and truly try to jump through the ceiling. Doing so will increase your level of intent and help you tap into those nervous system adaptations as well as higher levels of power.    My favorite way of challenging and progressing intent is by using an objective measure that offers immediate feedback. For example, a clubhead speed reader that tells you immediately how fast your swing was. Another favorite of mine is a radar gun for medicine ball throws that tells you in real time how fast you threw it.    Using tools like these brings out higher levels of competition with yourself, and challenges you to uncover greater levels of intent.   

5.) Tempo

  In some ways similar to the mechanism noted above, by changing the tempo that we utilize for a movement, we can alter the adaptations that we blossom. I made a full YouTube video on this topic, so I won’t dive too deep…    YouTube Video: Tempo Matters https://youtu.be/pMDv1_B0I5w    The big takeaway: Change the tempo you use for movements to create variability and a wider breadth of movement abilities -> Creating progression.  

6.) Movement Variability

  This is an important one, if you are zoning out reading this, time to tune in!   All sports require adaptable bodies and movement systems. Even in a sport like golf, the best players in the world are the most adaptable golfers. Meaning, their movement has a breadth that allows them to produce similar results and outcomes, amongst an ever-changing, dynamic world.    As I mentioned earlier, the goal of training progression should be to actually create progression within the sport. I don’t care about how much you squat if you can’t healthily move and find a wide breadth of bodily positions.    The best way to increase our holistic movement abilities is to expose ourselves to higher levels of movement variability.    For example, next time you squat, instead of increasing the load, try to widen or narrow your stance. Try to move one foot forward 6 inches to create a staggered stance. Try to hold the weight differently.    Next time you do push ups, widen your hands. Move one hand up 6 inches. Cross your feet over one another. Bring one knee to your elbow while lowering. Put one hand on a 6 inch box while the other stays on the ground.   Next time you lunge, take a smaller step. Then try a bigger step. Hold the weight differently. Pause in the bottom position for three seconds.   Next time you are completing a lower body workout, complete a totally new exercise. This will challenge your nervous system, motor control and coordination, as well as expand your breadth of movement.    All of these subtle alterations in our movement patterns will help us create the adaptable and robust body that our golf swing demands.    I like thinking of our movement like a toolbox. Everytime we incorporate a new movement into our training we are adding a tool to our toolbox. The larger that toolbox, the more adaptable and resilient our bodies become….    Become a great mover, by building a bigger movement toolbox!  

Transferring Your Training Progression 

  Playing better golf is the true, surface-level goal. It needs to be the destination of all of our progressions.    “True Progression” = Better at golf “Training Progression” = Better at training   We can progress our training as much as we want, but if it isn’t transferring to higher levels of golf, we are missing a piece of the puzzle.   Therefore, be sure to always pair your training progressions with playing golf!    Progress your swing alongside progressing your physical body.   Go to the range, work with a coach, and go play 18.  . . . Many strength coaches crave progress in the weight room (“training progression”), because it gives them a sense of success and “proof.” Even if an athlete doesn’t play well, they can say, “But look at these weight room numbers! I did my part.”    B******t   “True progression” takes place on the field of play, within the context of the sport itself. “Training progression” is simply a step in that process of improved health and performance.  . . . So, how do you progress your training?    Which of these methods of progression do you make use of most?   What steps do you undertake to transfer your training progression to true progression on the course?    Let me know… carter@resistancebandtraining.com or leave a comment below! . . . And, as always, let’s go low!   [carter_signature] [post_title] => How to PROGRESS your golf training... [post_excerpt] => The progressions and the adaptations that we seek in our training, need to parallel the progressions and goals we seek outside of our training.  Too often strength coaches and weight room meatheads view “progression” as simply the weight being moved. But, if my goal is to move better, feel better, and play better golf, the weight on the bar means fairly little in the grand scheme of things… it obviously matters, but not as much as you may think. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => how-to-progress-your-golf-training [to_ping] => [pinged] => [post_modified] => 2021-07-22 16:14:23 [post_modified_gmt] => 2021-07-22 16:14:23 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46800 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46800Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46785 [post_author] => 4170 [post_date] => 2021-07-08 13:42:35 [post_date_gmt] => 2021-07-08 13:42:35 [post_content] => An argument that rolls through the golf training community is, at what point should we include “golf specific” movements in our training. . . . On one side you have who we will call, the specifists, who maximize the degree of sport specificity inserted into an athlete’s sports performance training (for purposes of this article, sports performance is synonymous with strength and conditioning).   On the other side, we have the generalists, who seek to eliminate (or limit) the amount of sport specificity we maintain in our training. . . . The “correct” answer, like most things in this world, is somewhere in between the two.   

Let’s define some things… 

  The toughest part of this argument is defining what truly constitutes a “sport specific” movement,  and what doesn’t.    And further, where is the cutoff line between sports performance training and actually playing the sport, because I would argue that actually playing the sport is a massive part of our sports performance training.    So here are three important definitions that we should define upfront and will expand on later…    Technique Specificity ~ Training the actual golf swing. Trying to improve technique by focusing on a certain swing characteristic. Ex: Trying to eliminate the over-the-top swing plane, or changing the level of flexion your leading wrist experiences in the backswing.    Physical Specificity ~ Training the internal, physical stresses present in your golf swing. We can do so by looking at which muscles and bodily segments absorb and produce force, watching your swing and understanding where potential movement flaws are being created.   Mental/Cognitive/Environmental Specificity ~ Training our mind and cognitive abilities to be adaptable and resilient within the sporting context (looking at the relationship between our internal body and external environment). Meaning, training in a manner that elicits higher levels of mental adaptability and strength, as well as preparing our perceptual-action coupling system to apply physical outputs to the actual sport.   In general, a swing coach will be looking at the first of these (and a little of the third), while a sports performance coach will primarily be looking at the last two, however, there is a blurry grey area between these three ideas as, at some point, they all need to come together in order to produce your greatest golf success.  

So, what is the goal of Sports Performance?

  In my opinion, the goal of sports performance training is to improve our athletic abilities and holistic being in order to become more resilient, robust and adaptable. In terms of the golfer, this means our goals are to boost performance and injury resilience on the course.   Doing so requires us to train in a manner that produces and transfers greater movement abilities directly into our lives, and indirectly into our golf games.    The goal isn’t to look like a bodybuilder.    Or move weight like a powerlifter.    The goal is to become a better mover, a better problem solver with our movement, and, in the end, a better golfer.    This short discussion is important as it provides the context and background to the question of: How specific should our training be?  

The Summary:

Technique Specificity

  In general, 95% of our training should avoid technique specificity, meaning, we should very rarely seek to actually improve technique and apply a specific swing characteristic in the training setting (weight room).   Doing so will, more than likely, take away from the physical adaptations we are trying to create in training.    For example, let’s say you are a slicer. You maintain a very over-the-top swing plane and struggle rotating through the ball. You’ve been told you have an “armsy” swing.    This is something we can’t fix in the weight room alone. And further, trying to take the time to fix it in the weight room does two things: 

1. It takes away from the time spent on other physical training 
2. It is doubtful that any technique changes made in the training setting (weight room) will transfer  

  Sporting movement is extremely environmentally and task dependent, meaning, “fixing” your over-the-top swing during a weight room training session does not guarantee it will be fixed when you step on the course, in fact, it more than likely won't be.    Now, I say 95% because everything is context dependent and I have absolutely made use of technique specific training in my athlete’s training. There is a time and place for everything.   For example, we can use the information present in your swing to shape our training. For our slicer and armsy swinger we continue to refer to, we should make sure to complete kneeling wood chops from more of an acute angle of pull, in order to place your arms in a more “shallowed” and in-to-out swing plane position.    Very importantly, understand that “technique” is very different than “golf specific” training. Technique means we are trying to intently apply a specific swing characteristic into our training in the hopes of it transferring to the range. Golf specific training is much more vague, and to me, means trying to move in a manner more synonymous with your golf swing, while not necessarily training the technique aspect of your swing. This will show itself in training in the form of medicine ball throws, sledge hammer slams, rotational rows and punches, etc.    So, to summarize…    Limit the amount of true technique work you do within your sports performance and strength and conditioning training. In general, save the technique work for the range session. By doing so you will: 

1. Truly reap the rewards of your newfound physical output base 
2. Make actual swing changes that will transfer to your game

 

Physical Specificity 

  You almost can’t have enough of this. In my opinion, this is where the majority of your sports performance training should exist.   This is where we create robust and adaptable bodies capable of withstanding high levels of golf specific stresses as well as producing huge amounts of force and velocity. Within this bucket of specificity, we are looking at the intrabodily stresses being created during your swing, and training to maximize our preparation for them.   It is within this category that we increase our physical abilities and our underlying health and movement abilities.   Anything that attempts to build our physical capacity, falls under this umbrella.    Squats. Deadlifts. Lunges. Jumps. Plyometrics. Skipping. Crawling. Max out clubhead speed testing. Push ups. Rows. Medicine ball throws. The list goes on, and on, and on.    I would even consider a range session or going and playing 18 a form of physical specificity!   Both  “golf specific” and “non-golf specific” physical training falls under this umbrella as they should both be utilized to prepare and maximize our golf swings.    * Remember, “golf specific” is different than “technique specificity” *    The majority of our training should fall under this category as it is fairly all encompassing… I would estimate between 80 and 90%.  

Environmental Specificity

  I won’t get too deep into this topic because it could go on for pages and pages.    But the central premise is that the game of golf takes place in a dynamic environment that continually challenges us to be adaptable from both a physical as well as a cognitive standpoint.    A large amount of success on the course is dependent on our ability to adapt and perceive the environment we find ourselves in.    If we think of ‘physical specificity’ as training the intrabodily (internal) stressors, ‘environmental specificity’ looks at the interbodily (external) stressors being created by our relationship with the environement.   We can train these external stressors within our sports performance training by increasing the variability of stresses and environments we expose ourselves to.    An easy example is through movement variability. By increasing our breadth of movement abilities, we are better equipped to overcome any dynamic environment we find ourselves within.   

Let’s wrap this thing up… 

  When it comes to how much specificity, the answer is much, much deeper than it appears on the surface. We need to break down specificity into its separate components.    We also need to understand that amongst the specificity is unbelievably complex variability. By this I mean that  a crucial part of training for golf specificity, is training for the variability the sport creates.   To summarize the three buckets of specificity...   When looking at technique specificity, we probably should limit the amount of time we spend in our training focused solely on this.    Physical specificity as well as environmental specificity are things we should attempt to maximize in training. Not only should we strive to create a wider and deeper breadth of physical outputs, but we need to teach our body’s how to apply those outputs in the context of rotational power (more golf specific).   It’s not enough to say YES TO SPECIFICITY, or NO TO SPECIFICITY.    The question is much deeper than that. The goal at the end of the day is to build an adaptable, robust and resilient body, capable of succeeding on the golf course.    And, as always, let’s go low.   [carter_signature] [post_title] => How SPECIFIC Should your Golf Training Be? [post_excerpt] => An argument that rolls through the golf training community is, at what point should we include “golf specific” movements in our training. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => how-specific-should-your-golf-training-be [to_ping] => [pinged] => [post_modified] => 2021-07-09 13:49:22 [post_modified_gmt] => 2021-07-09 13:49:22 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46785 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46785Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46772 [post_author] => 4170 [post_date] => 2021-07-01 13:27:31 [post_date_gmt] => 2021-07-01 13:27:31 [post_content] => How would you describe the ideal athlete?    Would she be tall? Muscular? Strong?    Would he have a 6 pack?    Would she be able to jump high and run fast?    What sport does he/she play?    What position?  . . . These questions are nearly impossible to answer.   The ideal athlete is extremely context dependent.    Phil Mickelson just won the PGA Championship awhile back. What would happen if you put him at cornerback lined up across from Devante Adams?    Yuka Saso just won the US Women's Open a few weeks ago. What would happen if she tried to guard Breanna Stewart on the basketball court? . . . Even if we just look at the sport of golf and ask, what do the best golfers’ athletic profiles look like?    Dustin Johnson is very different from Colin Morikawa.    Rickie is different from Rory.    Compare Phil and Tiger from 15 years ago… Very different athletic builds.    But yet, these are all very successful golfers.  . . . The reason I make all of these distinctions is because I want you to understand that when I say, “Train like an Athlete,” that doesn’t mean you, as a golfer, should be training like a middle linebacker, UFC Fighter, or starting MLB Pitcher.    Furthermore, every athlete has a surrounding context that affects their ideal method of training.   Your training experience, injury history, sport, position, goals, movement assessment results, (yada yada) all create differences in the athletic context that surrounds YOU.   Very rarely should a coach jam the athlete into the mold of their training. Instead mold the training to fit the athlete.   Now, that being said, training will have many underlying commonalities amongst differing sports. As a golfer, your training will look similar to others within the sport due to the fact that they play the same sport, complete very similar movements, and have similar goals (I don’t really know a golfer who doesn’t want to play better, healthier, and longer).    At the end of the day if you are training and treating yourself like the athlete you are, you’re on the right track! . . .

What is an Athlete? 

  An athlete is somebody who uses their physical abilities in a competitive manner.    If you golf, if you keep score, if you AT ALL care about what your scorecard says at the end of the round, or where your next tee shot goes, or avoiding the water on 7… YOU ARE AN ATHLETE.    Boom, glad that’s settled. . . .  

How Can YOU Train Like an Athlete? 

  Quick Overview of the Rest of the Article:  There are three central themes that we need to discuss when attempting to train like an athlete...

• Athlete Mentality - How should you be viewing your physical training in order to produce results like an athlete? Long story short, training needs to be come a priority.

• Athlete Physical Development - 5 Things Your Training NEEDS to have in order to build the athlete within you. 

• Athlete Holistic Development - Never forget about the surrounding lifestyle and health habits that you maintain. Would the best athletes in the world fail to prioritize nutrition, sleep, or hydration… of course not… and neither can you!

. . .

Athlete Mentality

  While all athletes attack their sports with slightly different emotions and mental states, nearly all successful ones make their training a PRIORITY.  

The harder I work, the luckier I get - Gary Player 

  Athletes understand the role that physical development, practice, and strength training has on their success in the sport, and they make sure to prioritize it.   And while, I understand you aren’t playing golf this weekend for $1.5 mil, nor does your livelihood depend on your athletic abilities, if you golf, you are an athlete (we went over this). Treat yourself like one!   Nearly ALL golfers (pros and amateurs alike) share a relentless spirit and hunger to improve their games. It’s what makes the game so great! If you share this drive, ask yourself, are you doing everything in your power to improve your game?    Are you maintaining an athlete’s mentality when it comes to prioritizing your training needs?   If you are reading this, I am guessing you already train pretty regularly and share in my spirit of training and physical development, so I won’t beat on the point.   But, to summarize, if you truly consider yourself a golfer, an athlete or even simply an individual who seeks improvement, training needs to be prioritized and given the proper importance, like your livelihood depends on it, like you are playing for $1.5 mil this weekend… I wish…  . . .

Athlete Physical Development

  So, what should our training look like if we are seeking to move and feel like an athlete. Let’s break it down into 5 parts, simply because I like organization.   

1. Train fast (and I mean FAST, like, explosively fast).
2. Train strong.
3. Train mobile and stabile
4. Train to boost coordination.
5. Train to expand your MOVEMENT CAPACITY.

. . .

Train FAST

  Not only should we train fast because the golf swing is fast, but doing so prepares our body’s for what life throws at it.   I believe many injuries in our world occur due to a lack of preparation.    A muscle isn’t prepared to contract or elongate at a certain velocity, so it strains.  A joint isn’t prepared for a certain dynamic load, so a different joint compensates. Our nervous system isn’t upregulated to perform a high intensity action, so we’re inefficient and ineffective.    By training fast we can help build this preparation. We will tap into high threshold motor units as well as increase their firing rates. We will build neuromuscular effeciency and increase our muscle fiber shortening speed. We will become more powerful and faster - and our clubhead speed will increase as a result!   By training FAST, we not only can enhance our athletic potential to perform an action, but we can also physically and neurologically expose ourselves to intensities that we will see elsewhere - building injury resilience!   Here are 5 ways to train fast (placed in the order of increasing intensity and impact)!  

1. Assisted Jumps
2. Squat Jumps
3. Lunge Jumps
4. Medicine Ball Throws/Slams
5. Sprinting (no video here, but I think it’s straightforward)

. . .

Train STRONG

  In order to create resilient and robust muscles, capable of withstanding forces that the golf swing (and life) presents, we need to train to be strong!   Strength is quite literally defined as, the capacity of an object or substance to withstand great force or pressure.   Think about it this way:    If we define strength, as I did above, then which of the following materials is strongest… paper, rope, or steel?    Obviously the steel as it can withstand the most amount of forces and pressures…    Strength training helps us adapt tissues to be more steel-like.    The stronger our muscles, the harder it is to break them. Get stronger to help eliminate injuries.   * Obviously there is way more to injuries than strength, but you get the point, in general, stronger = more resilient.   Training for strength requires placing an external load on our movement, which will elicit higher levels of motor unit recruitment, and create strength adaptations.    Here are some of my current favorite strength exercises in ascending order (1 = least impactful, 5 = most impactful).   

1. 2 DB Squat ISO
2. Band Sumo Deadlift
3. DB Goblet Squat
4. Landmine Sumo Squat
5. Hex Bar Deadlifts (Band optional)

. . .

Train Mobile and Stabile

  The best athletes don’t necessarily have the largest range of motion (@ Jon Rahm). Nor do they have the most stability.    However, all athletes have created a balance in their movement between mobility and stability.    They can move joints through a relatively large range of motion (relative to the amount necessary for their swing), and they can do so with simultaneous strength and stability.   The best way to train for higher levels of mobility and stability are to complete movements and exercises through a large range of motion in a controlled and tension driven manner. If you can find ways to strengthen and control larger ranges of motion, we will successfully expand not only our mobility, but our stability in these new ranges of motion.    My recommendation:  Instead of doing yoga or static stretching for hours on end, I encourage you to simply challenge the ranges of motion you are utilizing while completing strength exercises and other training movements. Pair this with some daily dynamic mobilization drills and we are on the right track! . . .

Train to Boost Coordination

  Our training movements and exercises should challenge our body to connect as a holistic and interdependent system (not always, but for sure multiple times throughout the course of a training session).    Furthermore, they should challenge our ability to interact with our environment. Can you move your body amongst the environment you find yourself in?    This is a central reason I make nearly all of my athletes crawl!   It teaches us how to interact with the ground, and use the ground. It exposes our movement, challenging our coordination patterns and ability to move in space!   While crawling may not be inherently golf specific, it is towards the top of my priority list when it comes to golfers.   Coordination can also be trained through various extensive plyometrics and locomotion drills such as hopping, variable walking, skipping, and light bounding. Just like crawling, these help teach us how to interact with the ground and our environment, produce force and absorb force.    The golf swing is a total body movement that requires us to interact with the environment in order to overcome it. Training to boost more global coordination patterns will help us learn and succeed in this manner!   Examples:

• Crawling Variations 
• 4 Way Walks
• 3-Step Band Resisted Forward Burst
• 3-Step Band Resisted Shuffle

. . .

Train to Expand your MOVEMENT CAPACITY

  This is a fancy way of saying, add variability to your training!   Adding variability can be accomplished in many ways including, but not limited to: 

• Increase the weight or load you are applying to the movement
• Change the tempo (faster or slower, maybe even add a pause somewhere)
• Widen your stance, or narrow your stance
• Change the training tool being utilized
• Change exercises weekly or monthly

  By doing so, we will expose our movement in a new way, and create a newfound adaptation.   The variability you add should be dependent on the movement being completed.    For example, if you are crawling or completing a low impact movement, be explorative and creative! The possibilities are endless.   If you are completing a strength exercise in which a heavier load is being applied, you are better off adding variability in the form of tempo or weight, as opposed to totally changing the movement.    With all of my athletes, I strive to add enough variability to challenge their movement system, coordination patterns, and athletic abilities, while at the same time allowing enough time for motor learning and control to be established with certain exercises.    At the end of the day, the goal is to build an adaptable, robust and resilient movement system.   Adding variability and continually changing the exercises we are completing, adding weight, changing the tempo, or subtly altering our movement will help us create this! . . .

Athlete Holistic Development

  The third, final, and most important piece of training like an athlete… holistic development!   How’s your nutrition?    Hydration?  Sleep and recovery?    Stress management?    Training like an athlete means that we need to adjust our more global lifestyle and holistic health habits to match our training and goals.    If hitting the ball 20 yards further is a goal of yours, nutrition and prioritizing sleep are awesome places to start!    At the end of the day, we are humans.    Health underlies EVERYTHING that we do, including playing the beautiful game of golf.    Treat your body and life like the athlete you are!    Go out and train like an athlete today! . . . Let’s go low!  

Attention All Golfers 

GolfStrength360 was created to teach you how to become a more athletic and healthier you, on and off the course

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  [carter_signature]       [post_title] => Train Like an Athlete [post_excerpt] => How would you describe the ideal athlete?  Would she be tall? Muscular? Strong?  Would he have a 6 pack?  Would she be able to jump high and run fast?  What sport does he/she play?  What position?  . . . These questions are nearly impossible to answer. The ideal athlete is extremely context dependent.  Phil Mickelson just won the PGA Championship awhile back. What would happen if you put him at cornerback lined up across from Devante Adams?  Yuka Saso just won the US Women's Open a few weeks ago. What would happen if she tried to guard Breanna Stewart on the basketball court? [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => train-like-an-athlete [to_ping] => [pinged] => [post_modified] => 2021-10-06 17:27:30 [post_modified_gmt] => 2021-10-06 17:27:30 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46772 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46772Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46752 [post_author] => 4170 [post_date] => 2021-06-24 15:12:50 [post_date_gmt] => 2021-06-24 15:12:50 [post_content] => Are you somebody who finds yourself scoring low on the front nine, and then struggling down the stretch?    Are you somebody who struggles putting together a complete round of golf?    Are you somebody who continually feels fatigued throughout the course of a round?  . . . I am guessing many people out there are in one of these boats, and the first and most important takeaway we should have is that golf is a demanding sport.    Playing 18 holes. Walking between 3 and 6 miles. Taking 36+ high velocity, high impact swings.    It is a demanding sport, so don’t be discouraged when you find yourself getting fatigued… it’s normal.    It is your body’s way of creating adaptations! . . . However, we all want to play better golf. We all want to score lower.    In order to do so, we can’t be getting fatigued on the 15th, and limp our way into the clubhouse finishing triple bogey, double bogey, triple bogey.    So let’s dive into the concept of fatigue, understand what actually is going on, and then discuss some ways that you can work to eliminate fatigue long-term, as well as short term solutions you can use to eliminate it as soon as today!   Head over to the link below to discover 4 Ways to Build Fatigues Resistance!

Article: 4 Ways to Build Fatigues Resistance!

[carter_signature] [post_title] => 4 Ways to Build Fatigue Resistance [post_excerpt] => Are you somebody who finds yourself scoring low on the front nine, and then struggling down the stretch?  Are you somebody who struggles putting together a complete round of golf?  Are you somebody who continually feels fatigued throughout the course of a round?  [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => building-fatigue-resistance [to_ping] => [pinged] => [post_modified] => 2022-01-21 22:03:36 [post_modified_gmt] => 2022-01-21 22:03:36 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46752 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46752Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46743 [post_author] => 4170 [post_date] => 2021-06-17 13:49:36 [post_date_gmt] => 2021-06-17 13:49:36 [post_content] => Way too often our world focuses on reactive mechanisms to problems, as opposed to proactive, and there are many reasons for this.    It’s easier to spot a problem that has already happened.   It’s easier to judge the success of your intervention… did it solve the problem?    It’s easier to create a solution to a problem that is understood.   However, I believe the central reason is due to the fact that we feel limited intrinsic rewards when it comes to proactive solutions.   

We celebrate the response, the recovery, the rescue. But we’re capable of greater things. Less Undo and more Outdo. What the world needs now is a quieter breed of hero, one actively fighting for a world in which rescues are no longer required (Upstream, Heath).

  Ask yourself, how satisfying is it to create a solution to a chronic problem?   

• Cleaning out the garage that was way overdue.
• The lawn is getting long, so you decide to mow it.
• You have a cavity, so you go to the dentist to get it filled.

  These are “easy,” tangible solutions. We are reacting to a problem that exists.   On the flip side, when we are proactive, it is impossible to know if a problem would have even persisted, if it wasn't for our intervention.   

• Oil changes to keep your car running smooth
• Working out and maintaining a holistic lifestyle, to keep your life and body running smooth
• Brushing your teeth and going to the dentist to avoid cavities

  There are very limited intrinsic rewards associated with these solutions as we don’t know if a problem would have been created, with or without our intervention.   HOWEVER… Proactive solutions are and will continue to be the better and more effective long-term solution to problems - and no doubt this is the case when it comes to lower back pain.    You only get one body. We need to make it resilient, robust, and adaptable in order to avoid future problems.  

The Prominence of Low Back Pain - It’s Everywhere but Low.

  Of all golf related injuries, low back pain is associated with upwards of 36% of them (4).    More than a third!!   Unbelievable. Astounding. Blasphemous.    I’m out of words.   Low back pain is everywhere in golf, and the best way to solve it is by creating proactive golfers with durable, adaptable and resilient bodies, capable of withstanding the impacts presented by the golf swing.    On a more global level, eliminating low back pain in golfers means being proactive and preventing it in the first place… not so much creating a magic pill to rid of it after it occurs.    And if you are someone who currently suffers from lower back pain, don’t worry, it’s not too late!  

Your Golf Swing Isn’t Soft

  Before digging too deep into creating lower backs that feel good, and continue to feel good, let’s understand the problem we are attempting to prevent. What stress is your golf swing actually creating at the lower back?   The golf swing does inherently place the lower back into some “risky” positions. However, I am a firm believer that the golf swing itself isn’t a mechanism of injury, unless we fail to prepare our bodies properly.    During the golf swing…    Compression forces on the lumbar spine are upwards of 6 times your bodyweight (1).    Anterior-Posterior shear forces are estimated at 1.6 times your bodyweight (1).    From a rotation standpoint, the lower back isn’t necessarily designed for the same levels of those found in the hips and thoracic spine, but yet it undergoes high degrees of rotation during the golf swing… Maybe even greater than the hips!   In most humans, rotation between the 4 joints found at the lumbar spinal bones averages about 10 degrees, and is maximized at about 16 degrees (2).   The thoracic spine (upper/mid back) rotates roughly 3 degrees at each segment, leaving a total of roughly 30-35 degrees.   During your backswing, your hips will rotate about ~45 degrees, and your shoulders will rotate ~90 degrees, meaning the torso (spine to shoulders) is responsible for ~45 degrees of rotation - primarily led by spinal rotation.    Of this ~45 degrees of spinal rotation, ~30-35 is from the thoracic spine, ~10-16 is from the lumbar spine.    Basically all of this is to simply say, your spine rotates in your golf swing, specifically your lower back, and when we combine that rotation with the compression and shear forces being applied, it can create unhappy lower backs.    So, yes the golf swing exposes the lower back to pretty high impacts, BUT, I still stand by my point I made earlier…    The golf swing isn’t a mechanism of injury unless we fail to prepare our bodies properly.    Once we understand these stresses and impacts, we can proactively prepare our bodies to overcome and thrive amongst them!  

Proactive Exercises for Spinal Health

  If you are somebody that is reading this with a “healthy” spine, we need to work to keep it that way! In order to do so, let’s progressively expose it to similar stressors it will see in your golf swing and in life.    Let’s make sure it has the mobility it needs to reach positions demanded of it.    Let’s make sure it has the stability and strength to support those high levels of compression created in our swings and remain resilient through highly powerful and forceful impacts.   Let’s make sure it has the motor control and fluidity to move with our hips and shoulders, creating bodily connections and connecting our movement.    Let’s make sure we expose it to high levels of rotational velocity, so the first time it meets these forces isn’t on the first tee.   Let’s make sure it has the stiffness and rigidity to transfer forces up the kinetic chain. . . . AT MINIMUM, your training sessions should include one spinal stability or strength exercise, and one spinal flow/mobility exercise. Check out some options in the exercise list below!  

Exercises:

  Spinal Stability and Strength   Golf Stance Pallof Raises  Stability Ball Rollouts  Bird Dog Rows  Crawling Variations   Spinal Mobility    Side Lying Rotation Half Kneeling Wall Windmills  Cossack Squat with Rotation    Daily Spinal Flow Options   Cat-Cow Variations Standing Spinal Rotations  Quadruped T-Spine Rotation . . .

For those with Lower Back Pain

  Obviously, this section and article as a whole, is very context dependent and it is impossible for me to broadly say… Do these exercises, don’t do these other ones. If you have this, do this. If you have this, don’t do this.    That being said, if you are someone who does suffer from lower back pain, step 1 is to not be worried, it is by no means too late for you to unlock higher levels of health and performance.    Steps 2 and 3 are to get out of pain and progress towards higher levels of spinal health.    I put these two together because I feel that oftentimes, they can be completed simultaneously. As we work to gain spinal stability, strength and mobility, within a proper progressive plan, we will find the pain becoming eliminated.    If you have pain, you are not broken or need to be fixed, that’s the wrong mindset to undertake.    Your body is simply adapting to the physical stressors you are giving it.    I love the saying, the difference between poison and medicine is the dosage.    Similarly, the difference between injury and adaptation is the dosage.    In order to create adaptations, we need to apply stressors. But similarly, stressors can create injury if overapplied.   So, if you are undergoing lower back pain, reach out ~ carter@resistancebandtraining.com ~ (or see a professional), let’s get you closer to those adaptations we seek!    Let’s adjust the stressors we are giving our body, thus allowing it to adapt, become robust and create resilience.   Let’s expand our movement capabilities while relieving the pain.    Let’s explore what our body is truly capable of and understand that the pain is simply part of the process of adaptation.  . . . And, as always, let's go low!   [carter_signature]   Sources

1. Lim YT, Chow JW, Chae WS. Lumbar spinal loads and muscle activity during a golf swing. Sports Biomech. 2012 Jun;11(2):197-211. doi: 10.1080/14763141.2012.670662. PMID: 22900401.
2. Pearcy MJ, Tibrewal SB. Axial rotation and lateral bending in the normal lumbar spine measured by three-dimensional radiography. Spine (Phila Pa 1976). 1984 Sep;9(6):582-7. doi: 10.1097/00007632-198409000-00008. PMID: 6495028.
3. Neumann, D. A. (2010). Kinesiology of the musculoskeletal system: Foundations for rehabilitation (2nd ed.). St. Louis, MO: Mosby Elsevier.
4. Mun, Frederick et al. “Kinematic relationship between rotation of lumbar spine and hip joints during golf swing in professional golfers.” Biomedical engineering online vol. 14 41. 14 May. 2015, doi:10.1186/s12938-015-0041-5

  [post_title] => PREVENTING and ELIMINATING Lower Back Pain [post_excerpt] => Way too often our world focuses on reactive mechanisms to problems, as opposed to proactive, and there are many reasons for this.  It’s easier to spot a problem that has already happened. It’s easier to judge the success of your intervention… did it solve the problem?  [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => preventing-and-eliminating-lower-back-pain [to_ping] => [pinged] => [post_modified] => 2021-06-25 16:37:59 [post_modified_gmt] => 2021-06-25 16:37:59 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46743 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46743Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46682 [post_author] => 4170 [post_date] => 2021-06-03 10:00:42 [post_date_gmt] => 2021-06-03 10:00:42 [post_content] => Finally! The time has come, golf season is in full swing. If you are a fellow Midwesterner, then I am sure you can echo my happiness.    With the season officially upon us, it’s crucial that our training adapts to mold to our new lifestyle as well as continues pushing us towards our goals. It needs to complement our higher volumes of playing time, never leaving us feeling too fatigued or ill prepared for a round of golf.   Because, let’s be real, a large reason I (we) train is to be able to play high level golf. When the time has come, I want to be ready, not waiting for my body to recover from a workout.    Now is the time, and here are 5 keys to training in-season that are going to allow you to not only play great rounds of golf, but continually push you closer to your long-term goals.    1.) More Than Maintenance   This is the first, and most important idea that we need to comprehend as a golfing community.    In-season golf training is more than simply “maintaining” all of the work you did in the off-season.    We all have long-term goals, some golf related, some life related.    If you don’t, I recommend you come up with some and write them down! Feel free to share them with me if you would like. We are much more likely to follow through with goals when we tell others about them.   At the base, I would guess many of our golf related goals are somewhere along the lines of: 

1. Play better 
2. Play healthier 
3. Play longer

  Being the case, we can’t simply go through this annual cycle of build up for the season, tear down during the season, repeat.  Instead, we need to use the season to further progress our physical preparedness and overall physical abilities. While our training should adjust, and may attack our goals in different ways, ways that better complement the higher volume of golf we will be playing, the long term development goals remain the same. 

1. Play better
2. Play healthier
3. Play longer

  Instead, our year-over-year programming should resemble as below:    Maintenance is reserved for fragile, non-adaptable things, like cars, buildings, and appliances, not humans.    You can and should seek progression during in-season golf training.    If you are maintaining, you are leaving progress on the table.    2.) Limit Training Stress   Now, at first glance this second key may seem opposite of the first one, however, let me explain.    I want us to think of stress as a reserve system, meaning that we have a certain amount of stress within us that we can draw upon before creating burn out or negative effects. Drawing out some of this stress on a daily basis is a good thing, we need this for growth. But pulling too much from our stress reserve will be negative and could halt growth, or worse, reverse it.    Further, we have to remember that stress is a multifaceted ideal, meaning it comes in many forms. Mental stress, emotional stress, physical stress, cognitive stress, etc…. And golf probably hits all of these and more, depending on the day.    More golf in-season means more stress being pulled from our reserve.    Therefore, the question as a sports performance coach then becomes, how do we limit stress but still produce adaptation and growth?   First, and probably easiest, let’s make the workouts shorter and decrease volume (See key #3). A ton of work and adaptation can be created in 3, 30 minute workouts per week.   Secondly, let’s remove some of the more impactful exercises like jumping, running, rotating, etc. (See key #4).   Thirdly, let’s complete exercises and movements that athletes are very comfortable with. By doing so, we eliminate the additional stress of motor learning, which can be subconsciously dramatic.    When completing a new movement our nervous system has to work over time not only to direct the actions of our muscles, trying to coordinate movement, but also in attempting to store the new exercise in our movement banks, ready to go for next time. If we can eliminate this neuromotor stress by completing movements that we are very familiar with, we will be able to limit the stress being pulled from our reserve, but still tap into growth and create adaptations.   Lastly, be aware of other external stressors outside of golf and be able to gauge when stress is too high, and, oppositely, when you can afford to pull more from your reserve.    Did you recently get into a fight with a loved one?  Did you recently get married?  Did you recently get a new boss whose first impression was unpleasant?  Did you recently get a job promotion?    Both positive and negative events in our lives trigger stress responses and will pull from our reserve. Therefore, be aware and attuned to your body. If too stressed, there is no point in adding the additional stress of training and instead go for a walk, do a 10 minute yoga session, or do something to promote recovery.   Health always underlies performance, but more on this in key #5!   3.) Shorter isn’t always worse   As I mentioned earlier, a lot of work can get done in 3, 30 minute workouts each week. Over a 5 month season, that would mean 1,800 minutes of training that you would have missed if you decided to not train in-season (and you would fall onto that first graph above titled, “Bad In-Season Training Habits”)   A shorter workout will pull less stress out of our reserve and leave us with more to devote towards actually playing the game of golf, which is the end goal!    However, don’t be fooled, shorter does not mean a “worse” workout. It doesn’t mean a less productive or effective one either. It simply means we need to transfer our focus. Instead of creating adaptations through volume, we are now shifting to create different adaptations through intent and quality of our movement. We are blossoming adaptations through shorter bursts of intensity, and not longer exposures to volume.    While progressing health and performance throughout the course of a season DOES require continually increasing or altering the stress being applied via training, shorter and higher intensity based workouts can be an awesome tool during the season to minimize volume stress, but maximize intent and efficiency of the stresses being created.    4.) Prioritize: Strength, Stability/Anti-Rotation, Mobility. Microdose: Power and Rotation.    If you have been following me for any amount of time, you are aware of the 5 physical traits of a holistic golf athlete: 

1. Strength 
2. Power 
3. Mobility 
4. Stability / Anti-Rotation 
5. Rotation

  While we should never, not train any of these qualities, when it comes to in-season training, we should be prioritizing those that complement our golf swings best, leaving us a healthy, robust, and adaptable movement system.    The golf swing requires all 5 of these characteristics, but specifically, the golf swing is power and rotation based.    Let’s say you are playing 4 times a week for 2 hours each time. That’s a total of 8 hours of powerful rotation based movement being created by your movement system. Therefore, in our training let’s shift our focus to the other keys in order to further push us towards our goals of holistic, long-term physical development.    Priority should be placed on strength, stability / anti-rotation, and mobility as these are seen to lesser degrees in the golf swing.    What do I mean by microdosing power and rotation?    Microdose means to apply a very small amount of something in order to see adaptation, while minimizing any negative side effects of that same thing. Therefore, when I say microdose power and rotation, understand that we should continually include these in our training throughout the season. Trust me, I, more than anybody, will push you to include more rotational work in your training. However, when it comes to in-season training, we rotate a ton when we play, therefore let’s minimize the volume of rotation we are completing in training and instead complement our golf with stability and anti-rotation exercises.   Same goes for power. The golf swing is powerful, and completing movements at the velocity that it calls for can be impactful on joints. Therefore, we need to pair this impact with a different stimulus in training like slower strength work or isometric stabilization work to continually create a holistic movement system.   The goal is to push us closer to our goals of long-term physical development. The best way to do so is to balance these 5 keys throughout the duration of your training year in a way that promotes continuous growth and adaptation.   5.) Establish Holistic Health Habits   Last but not least, it is crucial that we work to establish and progress our overall holistic health habits. This includes, but not limited to: 

• Nutrition 
• Hydration
• Sleep and Recovery
• Emotional health
• Attitude 
• Physical activity 

  As discussed above, with the golf season comes increased stress being pulled from our reserve via volume of playing. Because of this, we should be minimizing stress elsewhere and maximizing our recovery and holistic health habits.    Getting better sleep won’t just make you feel better and give you a better attitude, it will boost recovery from one round to the next.    Improving nutrition won’t just help you recover faster, but it will supply you with proper energy to limit fatigue throughout your next round.    Having a better attitude and maintaining higher degrees of happiness won’t just help you play better and enjoy the game, but it has shown to decrease blood pressure, increase heart health, and improve immune system function.    Your game relies on your underlying health levels. There is no better time to improve your underlying health habits than in-season, because it is when your game relies on them most!   Wrap Up    Training in-season isn’t simply a time for “maintenance” or worse, regression. It is a time to continue progressing our physical development in a way that complements our golf game and volume of playing. There are ways to continue progressing, and yet still leave plenty in the tank for our next round or range session.   Don’t pick one or the other.    Choose both to truly maximize your current health and performance, as well as your future health and performance.    Here is a glimpse at what my current in-season training schedule looks like…    My Current In-Season Training Schedule   Monday: 

• 45 Minute Total Body Strength Workout (Lower Body Emphasis)

• 15 Minute Mobility/Stability Session

• 30 Minute Short Game Practice

  Tuesday

• Active Recovery

• 15 Minute Primer Workout

• 1 Hour Range Session

• 30 Minute Short Game Practice

  Wednesday

• 45 Minute Total Body Strength (Upper Body Emphasis)

• 15 Minute Mobility/Stability Session

  Thursday 

• 15 Minute Primer Workout

• 1 Hour Range Session

• 30 Minute Short Game Practice

  Friday

• 30 Minute High Intensity Workout

• 30 Minute Short Game Practice or Range Session

• 9 / 18 Holes

  Saturday 

• Active Recovery

• 15 Minute Mobility/Stability Session

• 9 /18 Holes

  Sunday 

• 15 Minute Primer Workout

• 9 / 18 Holes

  Let's go low!   [carter_signature] [post_title] => 5 Keys to In-Season Golf Training [post_excerpt] => Finally! The time has come, golf season is in full swing. If you are a fellow Midwesterner, then I am sure you can echo my happiness.  With the season officially upon us, it’s crucial that our training adapts to mold to our new lifestyle, continues pushing us towards our goals and complements our higher volumes of playing time, never leaving us feeling to fatigued or ill prepared for a round of golf. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 5-keys-to-in-season-golf-training [to_ping] => [pinged] => [post_modified] => 2021-06-17 13:51:12 [post_modified_gmt] => 2021-06-17 13:51:12 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46682 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 46682Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46643 [post_author] => 4170 [post_date] => 2021-05-27 20:45:23 [post_date_gmt] => 2021-05-27 20:45:23 [post_content] =>

Spring is here.

Finally, that white stuff has disappeared and gave way to the beauty that is green.

I can picture it now, the smell of freshly cut grass and a little dew still on the practice green.

Put yourself there.

It’s time for your first round of the year. Expectations are high and you’re hopeful to pick up right where you left off last fall. The first tee shot is as nerve wracking as they come, no breakfast balls today… you tell yourself.

You stop putting to take a minute and self-reflect on all of the things that you did to improve your game this past offseason....

. . .

Maybe you hit up one of those cool simulator shops.

Maybe you trained hard in the weight room.

Maybe you discovered yoga.

Maybe you upgraded your clubs.

Or, maybe you did nothing...

.

.

.

Pretend with me for a second that you are a professional baseball player, playing for the Milwaukee Brewers, and ask yourself, given the level of effort you gave this past offseason, are you going to see performance improvements?

 

Now pretend you play for the Green Bay Packers…

Now pretend you play for the Milwaukee Bucks… I’m a Wisconsin sports fan if you couldn't tell.

.

.

.

The reason I want you to put yourself in all of these positions is because, that is exactly where you are going to find yourself this coming spring when you take the course.

Golf, while it gives off the appearance of differing greatly from all of these other sports, the bodily impact and preparation necessary doesn’t.

Your golf swing isn’t soft. Your training shouldn't be either.

Let’s dive deep…

One study published in 2005 found that a 116 mph golf swing produced a max force output of 125% of bodyweight. It also found that peak power was 3875 Watts and peak torque was 42.1 Nm (1).

 

A 2018 study (3) measured bodily segment rotational velocity of the golf swing and noted the following:

• Peak upper torso rotational velocity took place after impact and averaged 929 degrees/sec

• Peak hip rotational velocity occurred during the downswing and averaged 415 degrees/sec

 

The lead arm moves at upwards of 1100 degrees/sec (10).

 

For some references, the lead foot of a baseball batter creates a force production total of about 123% of body weight (compared to the golfers 125%). Peak shoulder rotational velocity for a baseball player is roughly 937 degrees/sec (compared to the golfers 1100 degrees/sec) (2).

 

Further, if we look solely at the spinal load during the golf swing we see extreme loads in the form of shear, torsional, and compressive. One study reported that the compressive forces on the spine can total greater than 6 times your body weight, and some studies have reported 8 times your body weight. Anterior and medial shear loads are estimated to be upwards of 1.6 times your body weight (4).

 

A 2006 study found that peak angular velocity of the hip during a soccer kick was roughly 150 degrees/sec while the knee was 1040 degrees/second (compared to the golfers 1100 degrees/sec) (8).

 

One study found that professional quarterbacks, when throwing a football for maximal velocity, reached an elbow extension velocity of ~1700 degrees/second and torso rotational velocity of 950 degrees/second (11).

All of this to say, the golf swing is not soft.

 

It competes in all of these metrics with sports and movements that we call “physically demanding.”

 

While it is true golf is a sport we can play for a lifetime due to the lower levels of aerobic demand, reactivity and simply the availability of it, the physical impact it has on the body is no less than that of baseball, soccer, tennis, volleyball, and basketball. Even parts of sports like football (if we remove the contact element), track and field, etc. could be viewed as having an arguably similar level of physical demand.

The golf swing impacts the body. Proper physical preparedness is necessary to elicit injury resilience as well as your highest performance potential.

Physical Preparation to Boost your Golf Health

From a health perspective, proper physical preparation will increase joint and tissue health, strength levels as well as cardiovascular health. Put simply, stronger muscles and tendons won’t break as frequently compared to weaker ones. Strength and physical fitness levels will also boost the recovery process both in-between shots and in-between rounds.

Physical preparedness also includes maintaining proper mobility and stability throughout the body, creating freedom of joint movement and allowing you to reach the positions that your golf swing calls for.

As we discussed above, the golf swing can produce roughly 250 Newtons of force (if you weigh 200 lbs.) and 1100 degrees/second of lead arm angular velocity. If your body obtains the ability to produce 500 Newtons of force and move at 1200 degrees/second, all the sudden your golf swing is much less demanding on the body and its impact will be limited.

Physical prep creates a holistic and robust movement system that will transfer to your overall health levels as well as your golf game.

Health underlies all athletic performance. If higher performance is the goal, the first place to look is heath.

Physical Preparation to Boost your Golf Performance

From a performance perspective, proper physical prep will boost your ability to play the game and perform at a high level. A 2011 meta-analysis showed that higher clubhead speed and better golf performance is linked to greater strength levels (5). One study even showed that simply strength training once per week can have large impacts on clubhead speed (6).

Further, not only will greater physical abilities have the potential of boosting clubhead speed, but your consistency will increase greatly. A more well rounded movement system that is adaptable and robust will create more consistent energy levels and a better functioning neuromotor system.

Too often we talk about the physical side of training and performance without mentioning the driver of all movement - the nervous system (and I am as guilty of this as anybody). A more physically prepared movement system will create neuromotor efficiency and boost motor control, allowing your swing to be more functional and adaptable, producing consistent results.

Let’s wrap it up…

From a physical viewpoint, your golf swing is as demanding as the baseball player trying to hit a 95 mph fastball or the quarterback launching a hail mary down the field.

Why do we treat it differently from a training perspective?

Why don’t we give it the energy and effort it deserves?

Why don't we prioritize creating an athletic foundation and physical preparedness levels?

The golf swing is not soft. Your training shouldn’t be either.

Let’s go low.

  [carter_signature] . . .

Sources

1. Nesbit, Steven M, and Monika Serrano. “Work and power analysis of the golf swing.” Journal of sports science & medicine vol. 4,4 520-33. 1 Dec. 2005

2. Welch CM, Banks SA, Cook FF, Draovitch P. Hitting a baseball: a biomechanical description. J Orthop Sports Phys Ther. 1995 Nov;22(5):193-201. doi: 10.2519/jospt.1995.22.5.193. PMID: 8580946.

3. Steele, Katherine M et al. “Golf Swing Rotational Velocity: The Essential Follow-Through.” Annals of rehabilitation medicine vol. 42,5 (2018): 713-721. doi:10.5535/arm.2018.42.5.713

4. Lim YT, Chow JW, Chae WS. Lumbar spinal loads and muscle activity during a golf swing. Sports Biomech. 2012 Jun;11(2):197-211. doi: 10.1080/14763141.2012.670662. PMID: 22900401.

5. Torres-Ronda, Lorena et al. “Muscle strength and golf performance: a critical review.” Journal of sports science & medicine vol. 10,1 9-18. 1 Mar. 2011

6. Coughlan, D., Taylor, M. J. D., Wayland, W., Brooks, D., & Jackson, J. (2019). The effect of a 12-week strength and conditioning programme on youth golf performance. International Journal of Golf Science, 8(1).

7. Not used.

8. Kellis E., Katis A., Vrabas I.S. (2006) Effects of an intermittent exercise fatigue protocol on biomechanics of soccer kick performance. Scandinavian Journal of Medicine and Science in Sports 16, 334-344

9. Not used.

10. Cheetham, P. J., Rose, G. A., Hinrichs, R. N., Neal, R. J., Mottram, R. E., Hurrion, P. D. and Vint, P. F. 2008. “Comparison of kinematic sequence parameters between amateur and professional golfers”. In Science and Golf V: Proceedings of the World Scientific Congress of Golf, Edited by: Crews, D. and Lutz, R. 30–36. Mesa, AZ: Energy in Motion.

11. Bohnert, Kyle. (2016). A COMPLETE KINEMATIC, KINETIC, AND ELECTROMYOGRAPHICAL ANALYSIS OF THE FOOTBALL THROW IN COLLEGIATE QUARTERBACKS. 10.13023/ETD.2016.273.

[post_title] => Your Golf Swing Isn't Soft. Your Training Shouldn't be Either. [post_excerpt] => Spring is here. Finally, that white stuff has disappeared and gave way to the beauty that is green. I can picture it now, the smell of freshly cut grass and a little dew still on the practice green. Put yourself there. It’s time for your first round of the year. Expectations are high and you’re hopeful to pick up right where you left off last fall. The first tee shot is as nerve wracking as they come, no breakfast balls today… you tell yourself. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => your-golf-swing-isnt-soft-your-training-shouldnt-be-either [to_ping] => [pinged] => [post_modified] => 2021-06-28 16:39:00 [post_modified_gmt] => 2021-06-28 16:39:00 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46643 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46643Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46510 [post_author] => 4170 [post_date] => 2021-05-20 21:34:45 [post_date_gmt] => 2021-05-20 21:34:45 [post_content] => Is rotation dangerous?    Are exercises like the one shown below an injury hazard?    Barbell Hanging Rotations - YouTube    Let me ask you something, do you play golf? Or tennis? Pickleball? Softball? Basketball? Hockey? Baseball? Football?    Do you do yard work? Or garden? Carry things? Shovel?    If so, your body is going to rotate. It happens. It is one of the 3 primary planes of movement that we must have proficiency in.    When we look at our core structurally, we will see that 87.5% of the musculature is directed horizontally or diagonally (as opposed to vertically) (1). This would tell us that the human body, specifically the core, is built in a manner to allow for rotation.    Now, in no way am I prescribing that exercise shown above. It is extremely advanced and would need to be correct given your context. However, if you look at that and call it dangerous, check out the video of tiger woods swinging a golf club below, and let’s ask the question, using the same logic, is this dangerous?   Tiger Woods Slow Mo Driver Swing | TaylorMade Golf - YouTube   Our body’s are built to move and explore. As part of that, they are built to rotate (and also resist rotation - but that’s a topic for another day), and unless we train it, utilize it and perfect it, we will lose that ability. Further, if we wish to complete athletic movements that challenge us in a rotational manner, like golf, we need to expose our body’s to those movement patterns prior to completing them in the more stressful manner of sport.    What actually is rotation?    When looking at the joint level, we see that certain bodily segments were created to drive rotation: the hips, spine and shoulders primarily. Smaller joints like the wrists and ankles also create rotation, but do so in a more isolated manner. Being able to obtain adequate levels of rotation at the individual joint level is a prerequisite before we can look more holistically. For example, lacking lead hip internal rotation in the golf swing has been shown to increase the amount of torque (and subsequent injury risk) placed on the lower back (2,3,4). Let’s solve the mobility issue locally, by increasing our lead hip internal rotation, and then we can translate that into our holistic movement.    Looking through a holistic lens, we build bodily rotation by connecting our various joint rotations. Re-watch that video of Tiger and notice a few things:  1.) His hips create rotation via internal and external rotation 2.) His upper body creates rotation via thoracic spine rotation, building hip and shoulder separation 3.) His shoulders create rotation via retraction, elevation and external rotation   All of these items combine to create Tiger's elite levels of holistic rotation, and guess what? Your movement system does the same thing (maybe to a slightly less degree).   All rotational movement is loaded in a similar manner (whether its golfing, playing softball, raking leaves, shoveling snow...). Knowing this, let’s continue to expose our body’s to rotation so that they are equipped to handle it, and thrive with it.   Would a boxer ever not train a punching movement?    Would a football kicker ever not practice kicking?    Then why should a human being not train for rotation?   Rotation may be the missing key that unlocks your movement in a newfound way.  . . . Here’s 5 exercises you can do with bands that will help boost your rotation in a low impact, low risk manner: 

1. High plank band pull-a-part rotations 
2. ½ Kneeling band pull-a-part rotations
3. In-line banded wood chops 
4. Banded reverse lunge with rotation 
5. Banded mountain climbers - knee to opposite elbow.

  Let's go low!   [carter_signature]   Sources 

1. Santana, J.C. 2000. Functional Training: Breaking the Bonds of Traditionalism (Companion Guide). Boca Raton, FL: Optimum Performance Systems.
2. Nic Saraceni, Kevin Kemp-Smith, Peter O’Sullivan, and Amity Campbell (2018). The Relationship Between Lead Hip Rotation and Low Back Pain in Golfers– A Pilot Investigation. International Journal of Golf Science, 2017, 6, 130 -141
3. Vad VB, Bhat AL, Basrai D, Gebeh A, Aspergren DD, Andrews JR. Low back pain in professional golfers: the role of associated hip and low back range-of-motion deficits. Am J Sports Med. 2004;32(2):494-497. doi:10.1177/0363546503261729
4. Murray, E., Birley, E., Twycross-Lewis, R., & Morrissey, D. (2009). The relationship between hip rotation range of movement and low back pain prevalence in amateur golfers: an observational study. Physical Therapy in Sport, 10(4), 131-135.

[post_title] => Rethinking Rotation [post_excerpt] => Is rotation dangerous? Are exercises like the one shown below an injury hazard?  Let me ask you something, do you play golf? Or tennis? Pickleball? Softball? Basketball? Hockey? Baseball? Football? Do you do yard work? Or garden? Carry things? Shovel? If so, your body is going to rotate. It happens. It is one of the 3 primary planes of movement that we must have proficiency in.  [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => rethinking-rotation [to_ping] => [pinged] => [post_modified] => 2021-06-28 16:39:34 [post_modified_gmt] => 2021-06-28 16:39:34 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46510 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46510Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46777 [post_author] => 4170 [post_date] => 2021-04-29 14:51:02 [post_date_gmt] => 2021-04-29 14:51:02 [post_content] => [post_title] => Make Your Training Messy [post_excerpt] => I am a hardcore Cheesehead - GO PACK GO. Because of that, Vince Lombardi is a hero to me. He's a legend. He's one of the greatest coaches of all time. Aside from my fandom, I believe many people will be able to relate with me on the fact that I am also a fan of Lombardi simply because he was a great leader. Leaders like him have paved the way for future generations. To start off this article, I want to break down one of his most famous quotes… “Practice Doesn’t Make Perfect, Perfect Practice Makes Perfect” [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => make-your-training-messy [to_ping] => [pinged] => [post_modified] => 2021-06-29 15:06:54 [post_modified_gmt] => 2021-06-29 15:06:54 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46777 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46777Array ( [0] => 1824 )

WP_Post Object ( [ID] => 46504 [post_author] => 4170 [post_date] => 2021-04-22 21:33:23 [post_date_gmt] => 2021-04-22 21:33:23 [post_content] => When we open the history books, there is a common trait seen amongst all successful people, civilizations, and complex systems - they adapt. During the times of hunters and gatherers, the humans who adapted were the ones that lived. If a hunter lacked the skill of hunting, they were forced to adapt in order to become successful… or else.    Lucky for them, adaptation may be the strongest, most productive quality of complex systems.  We can look at adaptation through both a short term and long term lens.    In the short-term, we adapt to the dynamic environment we find ourselves within. For midwesterners like me, 45 degrees in Spring feels much different than 45 degrees in Fall. Maxing out your car speakers to Kenny Chesney sounds a lot quieter after the 6th song, as compared to the first.    In the long-term, we adapt to our environment based upon the stressors we absorb. For example, Darwin’s theory of natural selection states that species evolve (adapt) over time in subtle ways in order to introduce functional advantages. Cactus developed needles to protect from predators. Giraffes necks grew in order to reach the leaves on the acacia trees. Peppered moths have altered their external appearance from light to dark in order to blend in with our pollution filled air better.   

In fact, the most interesting aspect of evolution is that it only works because of its antifragility; it is in love with stressors, randomness, uncertainty and disorder - while individual organisms are relatively fragile, the gene pool takes advantage of shocks to enhance its fitness (7). 

  Did you know, over 75% of the world is lactose intolerant (1)?    After infancy, the majority of the world’s population stops producing the enzyme lactase, which is responsible for breaking down lactose, the carbohydrate found in dairy products. It is believed that somewhere in the last 10,000 years, as livestock became more popular, along with their milk production, humans began developing the enzyme lactase (and maintaining it) in order to properly digest this new, caloric dense food source.    Prior to creating this adaptation, humans had to ferment the products that were being produced by the livestock, which removed upwards of 50% of the caloric density of the food. During times of famine, the individuals that could consume these additional calories were much better suited to survive.    Humans adapt in order to mold to the environment they find themselves within.    Let’s look at another form of adaptation… vaccinations (I know, topical).    Vaccines create active immunity of a harmful agent, by injecting a small dosage of that harmful agent into our body - a pretty wild concept if you ask me. Once injected, our body becomes sensitized to that harmful agent, exposing and stimulating B-Lymphocytes to prepare them for future instances of the harmful agent.    By exposing the body to a small stress, we can create an adaptation to protect it from larger stresses in the future. Incredible.    Let’s relate this to sport.    Looking through the short-term lens, a sporting environment represents a constantly changing, dynamic problem that is in need of solving by the athletes and coaches. The teams that can most successfully mold (adapt) to the environment, will be able to solve the problem it presents most efficiently - and therefore win the game.   

Once the opposition starts reacting to and trying to thwart the game plan, the coach must make adaptations and corrections that improve the team's ability to reach its objectives and win the game in the conditions in which it finds itself (2).

  Individual athletes need to adapt to the sporting environment that each individual play presents. A basketball player driving to the basket will have to adjust her finish around the rim, based on the defenders attempts to stop her. A running back needs to adapt his movement to create space based upon how his teammates open running lanes and defenders actively try to close them.   

The critical word, adaptive. To sustain success, each unit - and I include coaches in this as well - needs to be able and allowed to adapt (2).

  Looking through the long-term lens, athletic development requires periods of stress and novel stimuli, paired with periods of recovery, in order to promote adaptations. If an athlete wishes to gain strength, they must stress the body through lifting. If an athlete wishes to improve speed, they must stress the body by sprinting at max velocity. If an athlete wishes to improve mobility, they must stress the body in new ranges of motion.    The body will adapt to the stresses and stimuli it is given.    In the end, humans, and more specifically athletes, need to be adaptive in order to better fit the present and future dynamic environments that they find themselves within. Lucky for us, our body’s are created to do so.    The General Adaptation Syndrome   Hans Selye, famous Endocrinologist and Scientist, first coined the term General Adaptation Syndrome (GAS) to discuss the way in which living creatures respond to stress.  Selye breaks down the body’s adaptation mechanisms into 3 phases (modern scientists have added a fourth): 

1. Alarm Reaction Phase 
2. Resistance Phase 
3. Supercompensation Phase (added by modern ‘experts’, not Selye)
4. Exhaustion Phase

. . . 1. Alarm Reaction Phase    Within the initial phase, a new stress or stimulus (basically synonymous for our purposes) is presented to the body. This new stress is going to cause an initial decrease in biological processes and performance.    Looking at this phase through a strength and conditioning example, a stress could be the loading mechanism placed on the body. It also could be a new movement that challenges our motor control and central nervous system.    Let’s look at muscle growth…    The initial phase of muscle growth is microdamage. In order to grow new, more resilient (and larger) muscles, we actually need to break down our current muscles, to allow them to grow back bigger.   

When skeletal muscle is subject to an overload stimulus, it causes perturbations in the myofibers and the extracellular matrix. This sets off a chain of myogenic events that ultimately leads to an increase in the size and amounts of myofibrillar contractile proteins actin and myosin, and the total number of sarcomeres in parallel (3). 

  In order to elicit adaptation, there needs to be an initial stressor causing damage to the system that is greater than a given threshold.   2. Resistance Phase    The resistance phase represents where adaptation occurs in the cycle. Stress causes a decrease, but the system will recover and adapt to levels higher than those previously established before the stimulus.    Look at vaccines… We inject ourselves with a small dosage of poison (stress) and become subsequently stronger and more resilient (adaptation).    Look at muscle growth… We cause microdamage at the muscular level through training (stress), in order to subsequently grow those muscles (adaptation).    Look at learning… We are presented new information (stress), initially confused, but subsequently grow by learning the material (adaptation).    In fact, let's dive deeper into learning…    A 2009 study by Kornell and Metcalfe tested sixth graders in their ability to learn vocabulary terms. During practice sessions, terms were presented in either condition 1 or condition 2. In condition 1, the term and the definition were given simultaneously, providing immediate feedback. For example,    A temporary stop in action or speech: Pause.    In condition 2, definitions were provided without the term associated with it. After being presented the definition, the student was forced to type in a guess regarding the matching term, and only after doing so were they provided feedback regarding the correct answer. For example,    To make or become better: ________   ***Delayed feedback until the student has generated a potential answer***   Improve.    The results showed that by providing immediate feedback (presenting both the definition and the term immediately) the student was much less likely to learn the term, as compared to the delayed feedback condition. Researchers concluded that this was, in part, due to putting in additional effort and struggle while coming up with a guess in condition 2. Forcing the student to generate an answer, even if that answer was incorrect, led to heightened levels of learning.    Stress led to struggle, which was necessary to promote heightened learning. Adaptation.   3. Supercompensation Phase.     Although not specifically a part of Selye’s initial GAS, many experts have begun including a phase in between (2.) Resistance and (4.) Exhaustion, and they are calling it the Supercompensation Phase.    In this phase, we reach and maintain the new level of performance, above and beyond our initial level prior to the stimulus.    On a trip to Yellowstone National Park last year I had the opportunity to learn about a strategy employed by firefighters to improve the ecosystem and safety of forests called controlled burns. Essentially, firefighters set forests on fire in a controlled manner in order to do 2 things: 

1. Manage future larger forest fires by removing highly flammable material.
2. Increase the overall health and performance of the ecosystem. 

  After the initial stressor (the controlled burn), the forest will lose performance. Trees will be burnt, wildlife will lose habitats, and the food supply will decrease. However, with time, the forest will grow back bigger and stronger, the wildlife will flourish and the ecosystem will thrive. The forest will reach its supercompensation phase.    The human body is no different. Whether the stress is a foreign substance through a vaccine or a barbell with 450 lbs on it, an initial stress will lead to a certain decrease in performance, but after we allow adaptation to take place, we will be stronger, healthier, and more robust. We will reach our supercompensation phase.    4. Exhaustion Phase   It would be inappropriate if we didn’t bring up the fact that, yes, it is possible to overstress. If proper recovery is not instituted in between bouts of stress, or an overpowering stimulus is applied, we reach what Selye calls the exhaustion phase.    Back in my day (he said like an old man about to relive his glory days), I would landscape in my time off of school. One task I remember enjoying was trimming the Boxwood Shrubs (and cutting grass, but we’ll save that example for another day). Every spring we had to cut back these 24-26 inch bushes to about 12-15 inches off the ground.    But why?    Why are we tearing them down?    Should we not be lifting them up? Giving them nutrients? Helping them grow?   By cutting back the shrubs, oxygen and sunlight have the opportunity to get deeper into the plants, leading to larger subsequent growth. The plants will rejuvenate thicker, denser, and are revitalized more fully than before.    However, I learned quickly, if you cut it back too far the plant will struggle to rejuvenate and grow back to its fullest potential. Oops. Overstress can lead to damage - the exhaustion phase.    While we need to be careful not to overstress ourselves and our athletes, I would argue that it is much tougher to overstress the human body than many believe it to be. Complex systems, like the human body, were created to be adaptable… They have proven this time and time again.   Allow them to adapt by applying stress.  . . . We are Antifragile   In his book, Antifragile, Nassim Nicholas Taleb discusses how systems, organizations, economies, and our overall world, adapt to the stresses placed upon them. Further, he argues that stress is needed in our world in order for us to grow and flourish.   

Just as spending a month in bed leads to muscle atrophy, complex systems are weakened, even killed, when deprived of stressors (7). 

  Humans were created to be adaptable. By limiting the stress placed upon ourselves from a physical, psychological, and intellectual standpoint we treat ourselves as fragile beings - which we are not.    Fragile - Easily broken or damaged (5).  Antifragile - “… beyond resilience or robustness. The resilient resists shock and stays the same; the antifragile gets better” (7).    Taleb argues that by avoiding small volatility, you are unsuccessfully preparing yourself for when randomness and chaos (large volatility) presents itself. Small mistakes are crucial to the growth of systems - and humans.    Think back to our forest fire example earlier… If firefighters choose not to enact the controlled burns, once a forest fire erupts, it will be much more devastating.    Think back to vaccines… If we don’t insert a small dosage of the harmful agent, once the harmful agent presents itself, we will be much worse off.    Let’s look at athletes… If an athlete hasn’t been exposed to a certain position, velocity, or intensity prior to gameday, once the chaos of the game presents itself, the fragility of the system will too.   

So, alas, we humans are afraid of the second type of variability and naively fragilize systems - or prevent their antifragility - by protecting them. In other words, a point worth repeating every time it is applied, this avoidance of small mistakes makes the large ones more severe (7). 

  Let’s build antifragility in our athletes. Let’s let them fail. Let’s give them stress. Let’s allow them to adapt.    We need to pull them down (to a degree) to lift them up.  We need to provide subtle stressors, so when the large stressor of gameday presents itself, they are prepared.  We need to cut them back, in order to allow them to grow.  We need to give them a mountain, in order for them to climb it.    There are many parallels between Taleb’s definition and description of antifragility, and Selye’s General Adaptation Syndrome.    Both require stress.  Both lead to adaptation.  Both create growth.  Both gain from disorder.  . . . . . And so do you.   [carter_signature]   Sources 

1. Bulhões AC, Goldani HA, Oliveira FS, Matte US, Mazzuca RB, Silveira TR. Correlation between lactose absorption and the C/T-13910 and G/A-22018 mutations of the lactase-phlorizin hydrolase (LCT) gene in adult-type hypolactasia. Braz J Med Biol Res. 2007 Nov;40(11):1441-6. doi: 10.1590/s0100-879x2007001100004. PMID: 17934640.
2. Connolly, F., White, P. and Harbaugh, J., 2017. Game Changer. Las Vegas, NV: Victory Belt Publishing, Inc.
3. Schoenfeld, Brad. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of strength and conditioning research / National Strength & Conditioning Association. 24. 2857-72. 10.1519/JSC.0b013e3181e840f3. 
4. Metcalfe, J., Kornell, N. & Finn, B. Delayed versus immediate feedback in children’s and adults’ vocabulary learning. Memory & Cognition 37, 1077–1087 (2009). https://doi.org/10.3758/MC.37.8.1077
5. https://www.merriam-webster.com/dictionary/fragile
6. Taleb, N., 2012. Antifragile.
7. SELYE H. Stress and the general adaptation syndrome. Br Med J. 1950 Jun 17;1(4667):1383-92. doi: 10.1136/bmj.1.4667.1383. PMID: 15426759; PMCID: PMC2038162.

[post_title] => Adaptation and Antifragility [post_excerpt] => When we open the history books, there is a common trait seen amongst all successful people, civilizations, and complex systems - they adapt. During the times of hunters and gatherers, the humans who adapted were the ones that lived. If a hunter lacked the skill of hunting, they were forced to adapt in order to become successful… or else.  Lucky for them, adaptation may be the strongest, most productive quality of complex systems.  [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => adaptation-and-antifragility [to_ping] => [pinged] => [post_modified] => 2021-06-29 15:06:46 [post_modified_gmt] => 2021-06-29 15:06:46 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46504 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46504Array ( [0] => 1824 )

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Rotational Power Training Does Not Have to Be Movement Specific

Training rotational power is much more about muscle recruitment and timing versus muscle force production. As a result you don't just have to swing a golf club to train rotational power in your golf swing. You don't have to just swing a bat to increase hitting power. By training high velocity movements, like what is being perform in today's power push workout, you are in turn training the body to generate rotational force quickly.  As a result it will transfer into any rotational movement like a golf swing. The key is being able to accelerate force which means being able to change rep speed.  This is only possible by training with a tool the provides a variable resistance which resistance band do. By applying a resistance band to any rotational movement, you now allow rep speed to be accelerated.  This accelerated training is what is needed to increase rotational power.  

Today's Rotational Power Push Workout is just one of many ways you can use resistance bands to train rotational power to enhance your golf swing.   Golf Strength 360 provides you several ways you can train golf swing power using resistance bands.

Click to Learn More About Golf Strength 360

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Building a Home Band Gym allows you to train for fitness and performance Anytime, Anywhere while eliminating the hassles and health concerns that come with having to rely on a local gym membership.   

We all understand the importance of keeping our body strong and metabolic fit by following a weekly exercise routine.  However for many joining a local gym is not an option.  As a result, having a home gym of some type is a more favorable exercise option.  Fortunately building a Home Band Gym is something anyone can do regardless their home living situation.

Why You Should Start with Bands When Building Your Home Gym

My first home gym was a squat rack, some machines and a bunch dumbbells. It emphasized heavy equipment, minimal floor space and focused on muscle not movement.  It's no wonder I was stiff and inflexible.  In 2005, at age 42, I decided Movement Not Muscle was how I wanted to train.  Don't get me wrong, I wanted to stay strong and maintain as much muscle mass as I could but it became increasing more clear to me that if I was going to enjoy life to fullest, moving well with no joint pain and stiffness had to become priority #1.  So I rebuilt my Home Gym into a Home Band Gym with the emphasis on getting mobile, functionally strong, metabolic fit and keeping my joints feeling good.

Why Build Your Home Gym Around RBT

RBT adapts to any age.  Bands are by far the most joint friendly strength training tool which makes it perfect for seniors as well as all of those 40+ individuals that struggle with shoulder, knee, hip and lower back pain.  Plus with a single band  providing 40 lbs or more of variable resistance per band, it makes resistance band training the most adaptable home strength training system available.

Consistency is the key to getting results with your exercise program.  You never have to miss a workout because your gym is literally a few steps away.  The time you save not having to travel to a gym can now be put towards other important things in life.   You can train any aspect of fitness. Except for pushing the heavy weight which our body doesn’t necessary appreciate as we reach 40+, you can train every aspect of fitness in your home band gym including strength, flexibility, core stability and cardio endurance. You will find as you age, it's not about the weight as much as it is about keeping your body mobile and cardiovascular fit. Fortunately bands are extremely joint friendly and can be used to create easy interval circuits that hit both strength and cardio.

  You do not have to remodel or reconstruct your home.   Bands are extreme portable and can adapt to any home environment.   All you need is floor space, a slip free floor surface like carpet and a ceiling height that allows you to reach your arms over your head. Plus without all those heavy dumbbells, kettlebells and free weights laying around, your home band gym space can serve multiple purposes besides just being your exercise room.   A home band gym is inexpensive yet extremely versatile to get started.    Quantum Bands range in price from $8 per band on up to $50 per band.  Accessories range in price between $4 and $16.  This allows you to set up your home band gym initially for well under $50 if you choose to.  Than as your budget allows, you can easily add to your band gym with additional bands, accessories or complimentary training tools.   Keeping a Band Gym Clean is easy.   Let's face it, local gyms are busy and often crowded places where people are sweating.   It is a constant challenge for gym owners to keep their gym clean and sanitary for their members.  With a home band gym, you control who comes into your gym and the cleanliness.  Fortunate a simple soap and water solution clean bands.  Plus with minimal equipment, there is minimal cleaning needed.  

___________________________________________

Dave - 

I just wanted to shoot you a quick note to say “Thank you!”   In the midst of the chaos and quickly evolving situation with Coronavirus, many of my friends are stressing because they are scared to go to their local gyms to workout.  This fear has not once entered my mind because of RBT. You have prepared me and so many others for being able to workout wherever we are. I won’t miss a workout due to not being able to go somewhere.  This situation has also allowed the opportunity for me to share about you & RBT without falling on deaf ears or being dismissed as a fantastic workout option. 

Thank you, Dave, for leading the charge!!

See you in the Band Gym, quarantined or not!

Beth M - Proud Band Gym Member

_____________________________________________

  No concern for damaging walls or floors. Weights, kettlebells and dumbbells leave a mark on carpet or wall.  Constantly having to move them around is both a hassle and usually ends up damaging carpet or walls.  Bands don't.   Therefore you don't have to own your home to have a Band Gym in your home.   Bands make all other exercise tools, including free weights, more versatile.  Once you get your band gym setup and going,  you will quickly discover how bands make other training tools better.   For instance if you have a few DB's laying around,  combining bands with light weight dumbbells creates an entirely new dimension to your home gym.   Body weight exercises become a lot more fun and doable. Adding band resistance to simple body weight push-ups, pull-ups, squats, lunges, and planks can done quickly.  However band assistance can also be applied to make these same exercises a "doable" exercise that you can now successfully perform with good quality.

Bands train athletic performance as well as fitness.   With the explosion of competitive recreation adult events like various runs, tough mudders, spartan races and year-round recreational challenges, it is important to many individuals to have a home gym that allows them to train performance not just fitness.   Fortunately a bands variable resistance and non-gravity dependence, allows the aging athlete to train power, speed and 3 dimensional functional strength.  Plus many of these same aging adult athletes have athletic children who want to improve speed, power and explosiveness.  

 

2 Questions to ask Yourself when Choosing Bands for Your Home Band Gym

 

Education is the Key to Home Band Training Success 

"The better the training resources the more versatile the training tool."

Make sure that before you purchase bands, you check to see what training  and teaching resources come with purchase.  This will be very important, especially if you are new to band training.    For example, at Resistancebandtraining.com all new customers are provide login credentials to their own private RBT Customer Portal.   This portal provides them with unlimited training, teaching and workout resources that is continually updated to ensure information is the most current.

                   

Need Help Building Your Own Home Band Gym??

Click Here to Learn More and Browse Bands

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Our mission is to empower your health and performance in the pursuit of greater golfing success and longevity.

  Our aspirations extend far beyond golf, but never are decisions made without the game in mind.    Your golf success is at the forefront of our goals and we are here to carry your bag on 100% of your journey (metaphorically), but first you must understand…    High level golf performance and longevity is created both on and off the course.   It is not dependent on the price tag of your clubs or the size of your driver.    It’s not dependent on the ball you play or the weather conditions.   It’s not dependent on the shoes you wear, or even, and this might surprise you, your lucky ball marker.   Your golf success starts with you.    Not your golf coach.   Not your playing partner that gives way too many tips.    Not even us.   It starts with you.    You have the power to improve your game.    We are here to help. We are here to guide. We are here for you.   But, after all is said and done, when you feel better, move better, and play better, know that it wasn’t because of us… it was because you decided to empower yourself.    Change takes time. Adaptations take time. Golf success takes time.    Consistency is the most important attribute to take your game to the next level.    This program, and these manuals, are just a stepping stone on your path to peak performance and longevity.    Your lowest round is out there, and we want to be there when you find it.    Be patient, be consistent, and be ready… to go low.   [carter_signature] [post_title] => Welcome to RBT Golf Training [post_excerpt] => Welcome to RBT Golf Training. Our mission is to empower your health and performance in the pursuit of greater golfing success and longevity. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => welcome-to-rbt-golf-training [to_ping] => [pinged] => [post_modified] => 2021-06-29 15:09:51 [post_modified_gmt] => 2021-06-29 15:09:51 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46498 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46498Array ( [0] => 1824 )

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Is Rotation Dangerous?

Are exercises like the one shown below, an injury hazard? 

First, let me ask you something, do you play golf?  Tennis? Pickleball? Softball? Basketball? Hockey? Baseball? Football?  Do you do yard work? Or garden? Carry things? Shovel?  If so, your body is going to rotate. It happens. It is one of the 3 primary planes of movement that we must have proficiency in.  When we look at our core structurally, we will see that 87.5% of the musculature is directed horizontally or diagonally (as opposed to vertically) (1). This would tell us that the human body, specifically the core, is built in a manner to allow for rotation.  In no way am I prescribing the exercise shown above. This exercise is extremely advanced and would need to be progressed correctly based on your overall fitness and mobility level.  However, if you look at that and call it dangerous, check out the video of Tiger Woods swinging a golf club below. Now, let’s ask the same question, using the same logic, is this dangerous?

Your body is built to move and explore. As part of that, they are built to rotate (and also resist rotation - but that’s a topic for another day). Unless we train it, utilize it and perfect it, we will lose that ability. Furthermore, if we wish to complete athletic movements that challenge us in a rotational manner, like golf, we need to expose our bodies to those movement patterns prior to completing them in the more stressful manner of sport. 

What actually is rotation? 

When looking at the joint level, we see that certain bodily segments were created to drive rotation: the hips, anterior torso, spine and shoulders primarily. Smaller joints like the wrists and ankles also create rotation, but do so in a more isolated manner. Being able to obtain adequate levels of rotation at the individual joint level is a prerequisite before we can look more holistically. For example, lacking lead hip internal rotation in the golf swing has been shown to increase the amount of torque (and subsequent injury risk) placed on the lower back (2). Let’s solve the mobility issue locally. By increasing our lead hip internal rotation, and then we can translate that into our holistic movement.  Looking through a holistic lens, we build bodily rotation by separating our hips from our shoulders. Now, re-watch that video of Tiger. Notice during his backswing how his shoulders turn away to a much greater degree than his hips do. This creates the rotation (shoulder and hip separation) he needs to load the golf swing, and subsequently unload during the downswing. Rotational loading isn’t very different from the exercise shown at the beginning of this article. It’s also not very different from an individual raking their leaves or shoveling snow (shout out to my fellow Midwesterners). 

All rotational movement is loaded in a similar manner

Knowing this, let’s continue to expose our body’s to rotation so that they are equipped to handle it, and thrive with it. Would a boxer ever not train a punching movement?  Would a football kicker ever not practice kicking?  Then why should a human being not build rotation? Rotation may be the missing key that unlocks your movement in a newfound way.  Here are 5 exercises you can do with resistance bands: 

1. High plank band pull-a-part rotations 
2. ½ Kneeling band pull-a-part rotations
3. In-line banded wood chops 
4. Banded reverse lunge with rotation 
5. Banded mountain climbers - knee to opposite elbow.

These will help boost your rotation in a low impact, low risk manner   Have an elite day.  Carter Schmitz, CSCS   Sources 

1. 1. Santana, J.C. 2000. Functional Training: Breaking the Bonds of Traditionalism (Companion Guide). Boca Raton, FL: Optimum Performance Systems.
   2. Nic Saraceni, Kevin Kemp-Smith, Peter O’Sullivan, and Amity Campbell (2018). The Relationship Between Lead Hip Rotation and Low Back Pain in Golfers– A Pilot Investigation. International Journal of Golf Science, 2017, 6, 130 -141
   3. Vad VB, Bhat AL, Basrai D, Gebeh A, Aspergren DD, Andrews JR. Low back pain in professional golfers: the role of associated hip and low back range-of-motion deficits. Am J Sports Med. 2004;32(2):494-497. doi:10.1177/0363546503261729
   4. Murray, E., Birley, E., Twycross-Lewis, R., & Morrissey, D. (2009). The relationship between hip rotation range of movement and low back pain prevalence in amateur golfers: an observational study. Physical Therapy in Sport, 10(4), 131-135.

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About Carter Schmitz

About the Author: I graduated from the University of St. Thomas in 2019 with a business degree and a minor in exercise science. While there, I played football (as long as we consider being a kicker, playing football) and found two of the deepest passions in life - learning and human performance. Since then, I have become a certified strength coach and have had the opportunity to train hundreds of athletes ranging from the middle school to the professional level. I believe... in building humans first, athletes second. that everybody has extraordinarily high amounts of value to offer. that the pursuit of improvement will lead to growth, no matter the outcomes. Moving forward, I will be attending graduate school in order to continue my pursuit of growth and learning as well as be able to provide additional value to my athletes. I plan on continuing to seek the betterment of my athletes, myself and my community, and empowering growth along the way. Be sure to head over and check out my Instagram and other blog posts at the links below: Instagram - https://www.instagram.com/coach_carter_schmitz/ Blog - https://schmitzstrength.wixsite.com/schmitzstrength   [post_title] => Rotation and Resistance Band Training [post_excerpt] => Our body’s are built to move and explore. As part of that, they are built to rotate and unless we train it, utilize it and perfect it, we will lose that ability. Learning why and how to begin safe rotational training. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => rotation-and-rbt [to_ping] => [pinged] => [post_modified] => 2021-01-21 18:49:26 [post_modified_gmt] => 2021-01-21 18:49:26 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=45475 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 45475Array ( [0] => 1776 [1] => 1289 [2] => 1292 [3] => 1 )

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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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Using attached band training is something we all need to be using in our workouts regularly.

  I know that lifting weights is how most people choose to train to increase strength. However you can't use weights to create horizontal resistance. Why??? Because it provides our body with training benefits that are super important to our ability to keep our body doing the things we love doing outside of the gym. Let me explain further and show you how easily start.

Benefits of Attached Band Training

   

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  [post_title] => Benefits Of Attached Band Training [post_excerpt] => Using attached band training is something we all need to be using in our workouts regularly. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => benefits-of-attached-band-training [to_ping] => [pinged] => [post_modified] => 2021-01-21 18:52:36 [post_modified_gmt] => 2021-01-21 18:52:36 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=44825 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 44825Array ( [0] => 1775 [1] => 1776 [2] => 1 [3] => 1293 )

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 )

WP_Post Object ( [ID] => 35514 [post_author] => 4 [post_date] => 2019-10-23 17:09:30 [post_date_gmt] => 2019-10-23 17:09:30 [post_content] =>

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 )

WP_Post Object ( [ID] => 35511 [post_author] => 4 [post_date] => 2019-10-23 17:03:02 [post_date_gmt] => 2019-10-23 17:03:02 [post_content] =>

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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  [post_title] => Spartacus Workout 2 - 2019 & 2009 [post_excerpt] => Spartacus Workout 2 applies the same 3 in 1 progression as the first workout while using more attached versus attachment free band setups. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => spartacus-workout-2-2019-2009 [to_ping] => [pinged] => [post_modified] => 2019-11-02 22:36:44 [post_modified_gmt] => 2019-11-02 22:36:44 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=35511 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 35511Array ( [0] => 1288 )

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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All exercises are in The Band Gym Exercise Vault

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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] => 2021-12-10 17:09:47 [post_modified_gmt] => 2021-12-10 17:09:47 [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 )

WP_Post Object ( [ID] => 32827 [post_author] => 4 [post_date] => 2019-04-25 20:20:04 [post_date_gmt] => 2019-04-25 20:20:04 [post_content] =>

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 )

WP_Post Object ( [ID] => 32771 [post_author] => 4 [post_date] => 2019-04-22 21:28:08 [post_date_gmt] => 2019-04-22 21:28:08 [post_content] =>

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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  [post_title] => Thunder Band Workout Finisher [post_excerpt] => Thunder Band Workout Finisher will allow you to hit the entire body in 6 minutes. However, if you want more, here are two other ways to set up this workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => thunder-band-workout-finisher [to_ping] => [pinged] => [post_modified] => 2022-02-17 18:06:50 [post_modified_gmt] => 2022-02-17 18:06:50 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=32771 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 32771Array ( [0] => 1288 )

WP_Post Object ( [ID] => 32494 [post_author] => 4 [post_date] => 2019-04-17 20:15:28 [post_date_gmt] => 2019-04-17 20:15:28 [post_content] =>

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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Prefer to have Dave build programs and workouts for you every week for 1 year?

Consider joining the Band Gym for $199/year. That's coaching for less than $4/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] => 2022-02-17 18:05:49 [post_modified_gmt] => 2022-02-17 18:05:49 [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 )

WP_Post Object ( [ID] => 32313 [post_author] => 4 [post_date] => 2019-03-19 13:42:44 [post_date_gmt] => 2019-03-19 13:42:44 [post_content] =>

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 )