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 )

WP_Post Object ( [ID] => 46647 [post_author] => 4 [post_date] => 2021-04-19 18:47:47 [post_date_gmt] => 2021-04-19 18:47:47 [post_content] =>

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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WP_Post Object ( [ID] => 38309 [post_author] => 4 [post_date] => 2021-03-24 15:03:26 [post_date_gmt] => 2021-03-24 15:03:26 [post_content] =>

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 )

WP_Post Object ( [ID] => 45475 [post_author] => 4 [post_date] => 2020-12-14 20:18:11 [post_date_gmt] => 2020-12-14 20:18:11 [post_content] =>

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

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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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9. Single Attached Band Set-Up

Used to do:

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

10. Adjustable Cable Column

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Everything YOU Need to Train when YOU TRAVEL

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

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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