How To - Resistance Band Training

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.

Get Access to Done-For-You Contrast Band - Free Weight Workouts

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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

All exercises are in The Band Gym Exercise Vault

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

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] => 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.

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

Consider joining the Band Gym for $97/year. That's coaching for less than $2/week.

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

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

<hr/ >

Best Place to Learn and Be Coached By "The Band Man" on Exactly How to Contrast Band Train

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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.

Attention ... Want to Get Complete Workouts, Programs and Exercise Instructions??

The Band Gym is the only online community exclusively dedicated to training with resistance bands. Any active aging adult, including seniors, can access online workouts, programs and coaching from Dave Schmitz to assist them with learning the safest and most effective ways to get better with bands.

Learn More and Register for 30 Days Risk Free

[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 )

WP_Post Object ( [ID] => 28970 [post_author] => 4 [post_date] => 2018-07-26 18:38:01 [post_date_gmt] => 2018-07-26 18:38:01 [post_content] =>
What is 3-D Back Training?

3-D Back Training is the most effective way to carve out a well developed mid back
The back is made of several muscles that have fibers traveling in multiple directions. That means you have to train with multiple exercises using multiple angles and obviously multiple levels of resistance to get optimal back building results. I refer to this as 3-D Back Training. It is super easy to do using RBT due to its versatility and non-gravity dependent nature. With RBT you will be able to train with both vertical force vectors, which is what free weights can do, as well as using horizontal vectors which can only be done with bands. Together this will allow you to train in all 3 planes of motion. This is where the concept of 3-D Back Training originated from.
Sagittal Plane Back Training
To effectively train the back in the sagittal plane it will require changing up the height of the band attachment point. By doing this it will allow you to attack all levels of the mid back in the sagittal plane.
Rotational Plane Back Training
Bringing in rotation is going to be accomplished using single arm pulling movements. By performing single arm movements it frees up the hips and thoracic spine to rotate easily while not forcing the low back to create the rotation. I also highly recommend doing most of your single arm pulling while standing to not expose your low back to excessive rotational forces. There are several ways using both attached and single band attachment free setups that allow you to train unilaterally.
Frontal Plane Back Training
Training the back in the frontal plane is probably the most challenging. But again, with RBT it is very easily achieved. Here are my top 3 frontal plane 3-D Back Training exercises.
Frontal Plane Back Exercises

Watch Complete Back Attack Video

Best 3-D Back Training Package

Advanced Total Fitness Package

All the resistance and accessories you need to build a 3-D Back!!!!
[post_title] => 3-D Back Training [post_excerpt] => 3-D Back Training is the most effective way to carve out a well developed mid back. It's super easy to do using RBT due to its versatility. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 3d-back-training [to_ping] => [pinged] => [post_modified] => 2018-07-28 22:21:44 [post_modified_gmt] => 2018-07-28 22:21:44 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28970 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 7 [filter] => raw ) ID: 28970Array ( [0] => 1290 [1] => 1292 [2] => 1288 )

WP_Post Object ( [ID] => 28656 [post_author] => 4 [post_date] => 2018-07-01 18:50:17 [post_date_gmt] => 2018-07-01 18:50:17 [post_content] =>
There are several schools of thought when it comes to building better muscle definition. However, there are 3 facts that are consistently agreed upon regardless of which theory you follow.

Why RBT is the Best Option for Building Better Muscle Definition
We know that to build better muscle definition you need to increase reps or work volume, change up resistance to stimulate muscle adaptation, and change up movement patterns to hit all 3 muscle fiber directions. Knowing this it's easy to understand why RBT is the best option for carving out muscle definition.
1. Adjustable Resistance
Band resistance is an ascending resistance that can be easily changed on the fly to allow for more reps to be performed within a given set. As a result, it allows you to adjust resistance to in turn perform more reps to maximize muscle fatigue, recruitment and blood flow. All of which are needed when building better muscle definition through increased work load.
2. Unlimited Resistance
To build better muscle definition you have to get muscles to adapt, which best occurs by changing up resistance. Changing up resistance with free weights requires having several pairs of dumbbells, a bunch of weight plates laying around or having to purchase 10 different kettle bells. Fortunately with bands, it requires purchasing 4 or 5 bands that have a carrying weight of less than 5 POUNDS but will create up to 300 POUNDS of resistance. As a result, having the optimal resistance for building better muscle definition is something that can happen anywhere with resistance bands. In other words... NO GYM REQUIRED!!
3. Unlimited Exercise Options
When it comes to building better muscle definition, you must attach a muscle group using a 3-D Training Approach. This will require using multiple exercises while exercising against multiple lines of force, to ensure you hit muscles in all 3 planes. Regardless of what free weight (gravity dependent) tool you choose you will be restricted to 1 plane of movement (vertical) and will be limited to a handful of exercises. This is not the case with resistance bands. You have both attached and attachment free options.

The Muscle Maximizer Program is a great place to start if you want use RBT to Build Better Muscle Definition

How to Attack All 5 Key Areas of the Body
To help you start building better muscle definition, here is how to attack all 5 key body regions following a 3-D Training Approach. Just make sure you have the needed band resistance to optimally load the muscle to create maximal work output.
1. Back Training

2. Chest Training

3. Shoulder Training

4. Arm Training

5. Leg Training

Summary
Building better muscle definition takes work, commitment and training consistency. RBT will provide you with unlimited exercise options and unlimited resistance that allows you to workout consistently, Anywhere, Anytime at Any Intensity. All you need are the right bands.

Interested in Coaching??
In my experience in providing training programs like the RBT Muscle Maximizer, I’ve found that the clients who enjoy the most success are the ones who have access to a coach. If you're interested in having me as Your Coach...Connect with me by sending a Support Email. I am one of those rare individuals who personally answers all his own training emails. Send Me an Email >> [post_title] => Building Better Muscle Definition with Bands [post_excerpt] => Building Better Muscle Definition takes work but it also takes time and consistency. RBT will provide you with unlimited work options Anywhere, Anytime at Any Intensity. All you need is the right bands. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => building-better-muscle-definition [to_ping] => [pinged] => [post_modified] => 2019-04-20 15:25:57 [post_modified_gmt] => 2019-04-20 15:25:57 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28656 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 28656Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 28623 [post_author] => 4 [post_date] => 2018-06-29 19:54:10 [post_date_gmt] => 2018-06-29 19:54:10 [post_content] =>
Variable resistance training is not just for athletes or power-lifters
Very often when trainers or coaches talk about training with variable resistance they do so with athletes or highly-skilled strength training individuals in mind. Combining band resistance with free weight resistance, which is referred to as variable resistance training, is an effective way for anyone to strength train who doesn't want to overload the body and related joints with heavy weight. Plus, when combining free weights and bands, it allows muscles to be challenged through the entire range of motion utilizing different repetition speeds. This, in turn, recruits fast twitch muscle fibers. Both of these benefits can not be achieved when separately training with bands or free weights.
Keys to Successful Variable Resistance Training
The #1 key to successfully training with variable resistance is choosing the safest and most efficient band set-up based on the tools being used and muscle groups being targeted. There are essentially 3 types of set-up options.

Band attached to the body

Band attached to the free weight tool

Band attached to a weight machine

1. Band Attached to the Body
This is easily the safest and most efficient way to train with variable resistance. Attaching the band to the body is the safest because the band resistance is placed as proximal to the body as possible. This decreases the need for a high level of stabilization and balance. It is also the most efficient because the band does not have to be removed or reattached to the barbell in order to change resistance or perform a different exercise. Here are the 3 most common ways to attach the band to the body.
Hip Attached Setup

Band Belt Setup

Crossover Setup

2. Attaching the Band to the Weighted Tool
Attaching the band to the actual weighted tool such as a dumbbell or barbell will increase the lever arm. This, in turn, requires a greater level of balance, stability and movement skill. As a result, this will be a more advanced way to train with variable resistance. It will require a slightly higher level of strength training experience.
Attaching the Band to the Weight Tool

3. Attaching the Band to a Machine
Attaching the band to a machine eliminates the need for a high level of strength training skill or stabilization. However, a resistance machine is not going to offer as much of a functional-based training stimulus since the need for stabilization is minimal. As a result, if machine-based variable resistance training is performed it typically focuses on isolated muscle specific strength training.

Example of Variable Machine-Based Strength Training

Hammer Chest Press

Hammer Row

Bent-over Rowing Variations

Summary
Training with variable resistance is not a strength training approach exclusively designed for athletes or experienced strength training individuals. By implementing the correct set up option this form of strength training can be utilized by both beginners and advanced strength training individuals.

Want to Learn More???

Get Workouts, Coaching and a Variable Resistance Training Program Done For YOU

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[post_title] => Variable Resistance Training Band Set-Up Options [post_excerpt] => Combining band resistance with free weight resistance, which is referred to as variable resistance training, is an effective way to strength train for anyone that doesn't want to overload the body and related joints with heavy weight. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => variable-resistance-training-band-set-up-options [to_ping] => [pinged] => [post_modified] => 2019-08-23 23:54:46 [post_modified_gmt] => 2019-08-23 23:54:46 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28623 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28623Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 28334 [post_author] => 4 [post_date] => 2018-06-27 10:51:18 [post_date_gmt] => 2018-06-27 10:51:18 [post_content] =>
The best way to functionally train the body is through band locomotion

How Our Body Performs Locomotion
Our body was built on being able to perform locomotion in many different ways including:

Walking

Running

Crawling Forward

Crawling Sideways

Backwards Walking

Sideways Walking

Shuffling

Skipping

Crossover Walking

Hopping

Jumping

Lunging

How to Perform Locomotion Training
Band locomotion can be trained in several ways. The easiest is by doing short burst movements against band resistance. By doing this you are able to train the following:

Hip Strength in all 3 Planes

Coordination

Core Stability

Agility

Lower Body Strength and Power

Dynamic Balance

Cardiovascular Endurance

Hip Flexibility and Mobility

4 Part Workout Series
The key to safe band locomotion training is progression of resistance along with speed and amplitude of movement. This 4 part series will take you through how to incorporate RBT locomotion into your workouts.
1. Best Set Up for Locomotion Training

2. Where to Start Locomotion Training

3. Four Best Locomotion Drills to Train First

4. How to Take the Pressure Off Your Joints

Best Band Locomotion Training Package

Click Images to Learn More

[post_title] => Band Locomotion Strength and Conditioning - 4 Part Series [post_excerpt] => The key to safe band locomotion training is progression of resistance and amplitude of movement. The following 4 Part Series will take you through how to incorporate RBT Locomotion into your workouts. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-locomotion-strength-and-conditioning-4-part-series [to_ping] => [pinged] => [post_modified] => 2019-08-11 20:24:31 [post_modified_gmt] => 2019-08-11 20:24:31 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28334 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28334Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 28404 [post_author] => 4 [post_date] => 2018-06-27 10:45:37 [post_date_gmt] => 2018-06-27 10:45:37 [post_content] =>
Do These Workouts Anywhere

Creating Fat Loss Workouts is Not that Tough
People make programming for fat loss way too complicated. Granted it’s hard to actually lose weight but you don’t have to make the actual workout design difficult, and you definitely don’t have to beat the crap out of your body using weights unless you want to. Plus, if you get injured you are not going to exercise. Sliding one of these types of workouts in is yet another way to get RBT into your workouts. Here are easy fat loss workouts I frequently use with my clients.
Easy Fat Loss Workouts

45 on, 15 off for 3 sets

Alternate through 2 band strength exercises and 1 body-weight calisthenic exercise

Repeat this sequence for 3 total rounds to complete a 20 minute workout

Follow Along with Me on this ONE
******************************************************************************************************************
Get 10 - 20 Minute Hassle FREE Fat Loss Anywhere Band Workouts

Click on Image

__________________________________________________________ [post_title] => Easy Fat Loss Workouts You Can Do Anywhere [post_excerpt] => People make programming for fat loss way too complicated. Sliding one of these types of workouts in is yet another way to get RBT into your workouts. Here are easy fat loss workouts I frequently use with my clients. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => easy-fat-loss-workouts-you-can-do-anywhere [to_ping] => [pinged] => [post_modified] => 2018-07-17 13:06:32 [post_modified_gmt] => 2018-07-17 13:06:32 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28404 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ID: 28404Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 28485 [post_author] => 4 [post_date] => 2018-06-27 10:20:19 [post_date_gmt] => 2018-06-27 10:20:19 [post_content] =>
Get the Right Muscles to Do the Job

Muscles are Dumb!!
They don't think or show emotion. They simply react to the stimulus they are confronted with and do what they have been trained to do. Knowing this is how a muscle responds, it is pretty important to make sure the muscles are being trained to follow good movement patterns so they can in turn create optimal muscle recruitment or in other words get the right muscles doing the right job. Optimal muscle recruitment is important in several ways:

Reduces compensation - wrong muscles doing the wrong job

Decreases the likelihood of joint and muscle injury

Increases strength

Leads to better muscle definition

Improves muscle flexibility and joint mobility

Improves balance and coordination

How RBT Can Assist with Getting Optimal Muscle Recruitment
RBT is not just a tool that helps apply resistance to muscles. It can also apply assistance to muscles by decreasing the impact of gravity. By assisting movements like squats, lunges, push ups, pull ups and inverted presses, it allows the right force generating muscles to work optimally. Most people want to do these simple body weight movements but are unable to or substitute the wrong muscles while attempting to perform them. By applying resistance bands to the body correctly, all of these movements can be easily assisted so optimal muscle recruitment can occur.
How to Assist Simple Body Weight Movements

Pull ups

Lunges

Assisted Push Ups

Assisted Step Ups and Single Leg Squats

Summary
As the body ages it becomes increasingly more important that we stay functionally strong by being able to perform simple body weight exercises. It is equally important to make sure we are telling the right muscles to do the right job when doing those movements. RBT assisted band training provides anyone with the options to perform simple body weight movements correctly and in turn reap the benefits of optimal muscle recruitment.

Best Assisted Band Training Package and Key Accessory

Plus
[post_title] => Getting the Right Muscles Doing the Right Job [post_excerpt] => RBT assisted band training provides anyone with the options to perform simple body weight movements correctly and in turn reap the benefits of optimal muscle recruitment. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => getting-the-right-muscles-doing-the-right-job [to_ping] => [pinged] => [post_modified] => 2018-07-01 13:58:22 [post_modified_gmt] => 2018-07-01 13:58:22 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28485 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 28485Array ( [0] => 1290 [1] => 1289 )

WP_Post Object ( [ID] => 28115 [post_author] => 4 [post_date] => 2018-05-28 07:00:32 [post_date_gmt] => 2018-05-28 07:00:32 [post_content] =>
Outdoor Band Gym Workouts

RBT was made for outdoor workouts with its lightweight portability, endless exercise options with multiple band set ups and unlimited resistance. Even though I have trained in 100’s of locations over the years, a playground continues to be my favorite location to bring in RBT for several reasons:

Band safe bar attachments

Soft ground contact surfaces

Multiple band attachment points and elevations

Several built in training accessories

Extensive Vitamin D available

Let me take you through ways you can instantly turn a playground near you into a Band Gym.
Why Train at a Playground

Playground Training Options

Playground Workout Options

Build Your Own RBT Playground Band Gym

BEST STARTER PLAYGROUND PACKAGE
[post_title] => Outdoor Band Gym Workouts Made Easy [post_excerpt] => Even though I have trained in 100’s of locations over the years, a playground continues to be my favorite location to bring in RBT. Let me take you through ways you can instantly turn a playground near you into a Band Gym. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => outdoor-band-gym-workouts-made-easy [to_ping] => [pinged] => [post_modified] => 2018-05-26 14:10:14 [post_modified_gmt] => 2018-05-26 14:10:14 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=28115 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 28115Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 27676 [post_author] => 4 [post_date] => 2018-04-23 07:00:31 [post_date_gmt] => 2018-04-23 07:00:31 [post_content] =>
Getting Started with RBT

After training 1000’s of moms over the years, I think I have figured out where, as a mom, you are going to have the most success getting started with Resistance Band Training (RBT). When training moms I find they do best with attached band training (vs attachment free) and have fun training with the 13” Dynamic Stabilizer Band . Both of these forms of RBT automatically engage abs and hips more effectively which are very often weak areas for most moms. Free weights and single band training primarily apply a force to the body that is up and down (vertical) whereas attached training and dynamic stabilizer training create sideways (horizontal) forces. This is proven to activate the trunk muscles better as well as being more joint friendly. Plus it gets mom's training on their feet. Training on your feet allows you to create stability from the ground up so both hips and trunk (or core) muscles are automatically engaged at the same time. Lying or sitting exercises don’t accomplish that. Standing also creates better activation of the muscles being exercised. For example... a standing row gets the butt kicking in much better than a seated row. With better trunk activation and primary muscle recruitment, things like balance, coordination and strength are also going to improve. Lastly, I found that using time-based, not rep-based, sets are better at getting strength results and increasing intensity. Timed-based sets allow you to focus on effort and movement quality versus having to focus on counting reps. As a result, they get better strength training results due to better intensity and muscle recruitment. This has been proven over and over again in my local adult fitness camp (est 2000) that is attended by 70% moms.
15 RBT Exercises for Moms
Applying these finding, I have determined that these 15 exercises should be mastered first and are the best for moms who are new to RBT.

Split Stance Chest Press

Split Stance Row

Split Stance Press

Pull a Part

Split Stance Bicep Curl

Split Stance Triceps Press

Single Arm Row

Single Arm Chest Press

Dynamic Stabilizer Squat

Dynamic Stabilizer Side Step

Attached Split Squat

Lateral Step Lunge

Plank

Mt Climber

Dynamic Stabilizer Reach

Best Band Training Packages for Moms

Low Strength Level
13" Green Dynamic Stabilizer Band

OR

Average to Above Average Strength Level

[post_title] => Moms Start Here [post_excerpt] => After training 1000’s of moms over the years, I think I have figured out where you are going to have the most success with Resistance Band Training (RBT). Moms do best with attached band training and implementing 13” Dynamic Stabilizer Training. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => moms-start-here [to_ping] => [pinged] => [post_modified] => 2020-04-21 17:57:52 [post_modified_gmt] => 2020-04-21 17:57:52 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27676 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 27676Array ( [0] => 1290 [1] => 1288 )

WP_Post Object ( [ID] => 27552 [post_author] => 4 [post_date] => 2018-04-16 07:00:47 [post_date_gmt] => 2018-04-16 07:00:47 [post_content] =>
As a guy who goes to a gym pretty regularly, some things never change.
It doesn’t matter what gym it is. You see people lying on their backs performing 100’s of sit-ups, crunches, trunk twists, and goofy windshield wipers. ENOUGH OF THIS CRAP!!! They don’t create usable abs. Also, they've been proven to age your body, specifically your lower back.
5 Reasons Why You Should Never Do Sit-Ups, Crunches, and Trunk Twists Again

1. Sit-ups and crunches increase low back stress by 300x or more
It has been found that sit-ups place over 3,000 newtons of force on the lower spine, specifically the disc. Every rep causes the cartilage in the disc to stretch abnormally. Repeating this stretching force onto the disc cartilage over and over 100’s of times a week is going to ultimately wear out and weaken the disc. This will lead to possible disc herniation, which is the #1 injury to the lower back.
2. The spine, specifically the low back, has a shelf life
The spine will only be able to flex forward, bend sideways, and rotate back and forth so many times in your life. Don’t use up movements performing actions like sit-ups, crunches, and twists. These movements create avoidable stress and will lead to early aging of the lower spine and cervical spine.
3. Crunches reinforce bad posture
Place yourself in a chair and slump over. Is that the posture you want?? I doubt it. However, that is exactly what crunches and sit-ups replicate. Forward head, rounded shoulders, flexed low back with no butt activation. Seriously, you don't want to help father time accelerate these postures.

4. Crunches and sit-ups are artificial movements that our body doesn’t recognize as normal movements
Yes, it contracts your abs (specifically the rectus abdominus). However, once you stop, it won’t remember or use the abs like that in real life. The abs are designed to dynamically stabilize the low back or decelerate it from moving beyond its functional range of motion limits. Sit-ups force your abs to contract while causing your spine to flex repeatedly. That is not how your abs are wired to work. Essentially, you're teaching your body movements that are not part of the movement plan.
5. Crunches and sit-ups don’t work to obtain what 99% of those people doing them want from them
Why do you do sit-ups?? To create a flat stomach and a 6-pack ... am I correct?? A cosmetic 6-pack comes from having a flat stomach and eliminating excess fat around your midsection. A functional 6-pack comes from great transverse and oblique muscle activity. Not rectus abdominus activity. Sit-ups, twists and crunches primarily hit your rectus abdominis and, as a result, create a protruding stomach. Try preventing your stomach from protruding when you do a sit up. You can't! Therefore, your 100 sit-ups/day are encouraging a protruding stomach.
Get YOUR Abs Right

This 3-Part Series on Developing Usable Abs Will Help You Train Your Abs the Right Way

1. Mobility is a Must for Abs

2. Stabilization Everywhere and Often to Obtain Great Abs

3. Ab Training with Every Exercise to Build Super Abs

Create Usable Abs in 28 Days

28-Day Core Chaos Training Manual and Kit

Are you interested in Getting ALL of Dave's Workouts and Programs?

This includes 28-Day Core Chaos, as well as access to him as your weekly coach.

You may want to consider Joining The Band Gym.

LEARN MORE

[post_title] => How to Develop Usable Abs - 3 Part Training Series [post_excerpt] => It doesn’t matter what gym it is, you see people lying on their back doing 100’s of sit-ups, crunches, trunk twists and these goofy windshield wiper things. Here are 5 reasons why you should never do sit-ups, crunches and trunk twists again. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => develop-usable-abs-3-part-training-series [to_ping] => [pinged] => [post_modified] => 2020-09-07 21:53:02 [post_modified_gmt] => 2020-09-07 21:53:02 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27552 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27552Array ( [0] => 1290 [1] => 1292 [2] => 1288 )

WP_Post Object ( [ID] => 27264 [post_author] => 4 [post_date] => 2018-03-26 07:00:57 [post_date_gmt] => 2018-03-26 07:00:57 [post_content] =>
How to Increase Running Strength

Our body was built to be able to perform locomotion. For some that is walking, some crawling and for those that are truly blessed, it's a variation of running. Regardless of what level you enjoy performing locomotion, the fact is you want to make sure you are able to do it for a very long time so you can enjoy doing all the things in life that require locomotion. The key is to be able to actually simulate the rhythmical movement mechanics of running while being placed under a resistance. A resistance band’s portability, adaptability and versatility makes it convenient for anyone to increase running strength, coordination and balance anywhere, anytime, at any intensity level.
A resistance band’s portability, adaptability and versatility makes it convenient for “anyone” to increase running strength, coordination and balance anywhere, anytime, at any intensity level.

Attachment Free Exercises to Increase Running Strength

Split Squats

Elevated Single Leg Squats (Bulgarian Squats)

Reverse Lunges

Step Ups

Lunges

Mt Climbers

Walking Mt Climbers

Straight Leg Deadlifts

High Hands will require greater quadriceps strength versus a low reach which will allow the butt to get more involved.

Attached Band Exercises to Increase Running Strength

Split Squats - Away and Towards

Elevated Single Leg Squats (Bulgarian Squats) - Away and Towards

Reverse Lunges - Away and Towards

Step Ups

Step Downs

Lunges

Assisted Lunges

Running Mt Climbers

Assisted Spiderman

Swings

Split Jumps - Away and Towards

Skaters

Side Hops

Skipping

Rhythmical Reaches

High Knees

Exercise Recommendations

To optimize your workout intensity, always have at least 4 different sizes of resistance bands available.

Master low or no ground contact drills before incorporating a stepping or hopping action.

Work on high reps or 1-minute work sets to increase muscle memory.

There should be no low back stiffness during these exercises.

Make sure you are applying Band Hip Flexibility during your pre-workout routine.

Fast reps should only occur once control and rhythm are mastered.

Best Running Workout Program

Click to Learn More
[post_title] => Increase Running Strength - 28-1 Band Exercises that work [post_excerpt] => A resistance band’s portability, adaptability and versatility makes it convenient for anyone to increase running strength, coordination and balance anywhere, anytime, at any intensity level. Increase running strength with these 28-1 band exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => increase-running-strength-28-1-band-exercises [to_ping] => [pinged] => [post_modified] => 2018-03-26 12:44:45 [post_modified_gmt] => 2018-03-26 12:44:45 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=27264 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 27264Array ( [0] => 1290 [1] => 1292 [2] => 1288 )