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.
Low Back Training Strategies that work to "Bullet-Proof" the most frequently injured area in the body.
The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing a "bullet-proof" low back training exercise routine is the key to keeping the most frequently injured region in the body feeling great and moving great regardless the age.
Fortunately to accomplish this it does not require being a physical therapist or having specialized equipment. With a little knowledge and a few Quantum Resistance Bands, bullet-proofing your low back is to build into a weekly workout routine.
Low Back Concepts That Need to Be Understood
Concept #1: The low back is a transition area for Reciprocal Movement
The body is designed around our ability to create locomotion of which walking and running are the most popular option. Knowing this, it's important to understand the concept of "Reciprocal Movement" and how it impacts the low back.
When walking or running the opposite leg and arm work together by moving in a similar direction and in a similar plane. As an example when you step forward with your left leg, your right arm mirrors the forward movement. As a result your right leg and left arm are place in a backwards position relative to your torso. This is what is call "Reciprocal Movement". With reciprocal movement, the left leg and right leg move in opposite directions and the forces that result from that go directly through the low back. Fortunately the arms mirror the legs which lessens the forces.
However if the body loses the ability to reciprocate due to lose of mobility and flexibility, it becomes very apparent that the low back will be dramatically impacted. As a result stretching and mobilization is going to be important to keeping your low back healthy.
Concept #2: The low back is positioned above the hip joints
Knowing the amount of standing and walking we do as individuals each day, over 75% of the body’s functional movements are driven from the ground up. Also knowing that the body functions in kinetic chain, the positioning of the low back above the hips becomes significant—especially if the hips have restricted range of motion.
A loss of flexibility and mobility in the hip joints as well as the surrounding muscles immediately places the burden of making up this movement loss on the low back which is the next joint above the hips in the kinetic chain.
Considering the low back anatomically does not have a great deal of natural range of motion, asking it to provide more is not a good long-term functional strategy and is what ultimately leads to excessive wear and tear to the low back disc and joint structures.
Concept #3: The low back is positioned below the mid-back and shoulders
If movement is not being driven from the ground up, it is being driven from the head down. To experience what is meant by this, put your feet tight together and swing your arms. You will immediately notice the rotations that occurs through your mid back and low back. This again is a result of the body being a total kinetic chain. As a result staying mobile through the mid-back and shoulder regions will decrease the amount of movement the low back will have to make up for and in turn put more stress on the low back disc and joint structures.
Unfortunately as the body ages it is the mid-back and shoulders that often become restricted first. As a result, movements that are driven by the upper extremities, like reaching, throwing and swinging, instantly challenges the low back to move more if the mid-back does not provide enough range of motion.
Considering how much reaching we do with our arms on a daily basis, keeping the mid back area mobile becomes critical to low back health.
Concept #4: The low back is stabilized from moving too far
The low back is stabilized and protected from moving too far by the core muscles, specifically the lower abdominals.
The best way to achieve optimal dynamic stabilization of the low back is by training the lower abdominals in a standing posture to take advantage of ground reaction forces that require the glutes to work with the abs. However, most individuals train the abdominals using lying or sitting postures doing movements like crunches,sit-ups or leg raises. These exercise actual increase low pressure on the disc and joint structures of the low back by forcing the low back to go through movement versus training stabilization. These movements also reinforce the use of the rectus abdominus which can not stabilize the low back due to its anatomical alignment.
To effectively protect the low back, training the abs in standing to be isometric and than dynamic reactive stabilizers of the low back are key to protecting the low back joints and disc from excessive movements outside their normal range of motion.
The body is going to move to accomplish the goal. If joints and muscles are weak or inflexible, other joints and muscle will be required to compensate. The Low Back is the #1 area of compensation because it is where all functional movement is driven from.
Low Back Training Strategies and Exercises that Work Using Resistance Bands
Strategy #1: Stretching and Mobilizing the Hips without Low Back Compensation
Bands are the perfect stretching tool when it comes to keeping the hip joints mobile and the surrounding muscles flexible. This can be easily accomplished by performing an active band stretching routine before every workout.
This stretching routine should address all planes of hip movement while making sure the stretching targets the key muscles while not allowing the low back to compensate which is often the case when using traditional body weight stretching.
Performed correctly, band stretching will allow both hips to be stretched and mobilized simultaneously following the exact kinetic chain patterns of movement used everyday with walking.
Remember, range of motion that is lost in the hips must be made up for in the low back. Maintaining mobile hips significantly decreases the likelihood of the low back being forced to make up for the lack of hip mobility and muscle flexibility.
Band Man's Daily Stretching Routine
Strategy #2: Mobilizing the Mid-Back Early and Often
Resistance bands allow the shoulder and mid-back to be mobilized and lengthened out using a "distraction" technique that creates elongation while having the body move around a fixed arm. Both of these band stretching techniques make it very easy for the mid-back and shoulder to get stretched and mobilized without creating unnecessary stress to the low back and shoulder.
Keeping good mobility through the mid-back decreases the likelihood of the low back having to once again make up for lost range of motion in surrounding joints. A band shoulder stretching routine(shown below) should be an exercise routine that is applied before any upper body strength workout.
Shoulder Stretching Series
Strategy #3: Build rotational movements into every exercise program
Assuming hip, mid-back and shoulder rotation is being addressed using the previously mentioned solutions, the next important low back training strategy should be to incorporate rotational type movements into every workout.
This will ensure that the newly gained mobility in the hips and mid-back becomes usable mobility.
Unlike free weights, Resistance bands are able create horizontal vector forces which in turn provide the perfect training set up to easily bring in rotation while in a standing posture. Using a horizontal force allow rotation to be brought into a basic lunge, row, push, press or squat movement. By bringing in rotation to your strength training program, it allows you to combine up strength and mobility training into a single exercise.
Ways to Bring in Rotation to Your Workout using RBT
Strategy #4: Train Both Static as well as Reactive Core Stabilization
The key to protecting the low back is making sure it remains both static and dynamically stable. To do this, it requires training the abdominal muscles in all planes of motion using horizontal force vectors that create anti-extension, anti-lateral flexion and anti-rotational momentum forces that challenge the abs to control and decelerate these forces.
These types of horizontal force vectors can only be incorporated using resistance bands and should be part of a trunk stabilization program that is performed prior to any upper or lower body strength training routine.
By performing a core stabilization program first versus at the end of a workout ensures the trunk is ready to protect the low back regardless of what the workout plan is for that day.
Simply Way to Train Core Stabilization Statically and Dynamically
Strategy #5: Build Lateral Hip Strength to keep the low back from excessive sideways forces
The glutes are without a doubt the body’s #1 power center. However, when it comes to protecting the low back, the glutes have to be sideways strong to help decrease excessive side-bending forces on the low back.
The ability for the glutes to prevent the low back from constantly side bending during any type of weight-bearing activity, including walking, will significantly reduce wear and tear forces on the low back joints and disc structures.
A simple 13" dynamic stabilizer band routine done prior to any low back or cardio workout will effectively train the glutes to be strong sideways stabilizers.
Glute Medius Training with a Dynamic Stabilizer Band
Summary
95% of all individuals will suffer some type of low back pain in their lifetime.
To help eliminate low back pain from occurring, it will require incorporating strategies that go way beyond doing a few planks and ineffective body weight stretches.
Instead it will require building multiple training strategies into a weekly workout routine that addresses the key issues that lead to excessive low back wear and tear that ultimately leads to injury.
Resistance bands allow individuals to easily incorporate these strategies into a well-rounded exercise routine without having to become an exercise specialist or waist valuable exercise time on high-priced equipment or an expensive monthly gym membership.
A Complete Core Chaos Workout that Hits all 5 Strategies
Get Your Low Back Feeling and Moving Great Following this 28 Day Core Strength Training Program
[post_title] => Low Back Training Strategies
[post_excerpt] => The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing effective low back training strategies and programs is the key to keeping the most frequently injured region of the body feeling and moving great. Learn 5 Low Back Training Strategies using bands.
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Your foot is the first thing that hits the ground with every step you take. That means the ankle joint is the primary joint that sets up how all the other joints of the kinetic chain will respond.
The knee, hip, low back and even the shoulder are going to have to adapt, adjust or compensate to whatever the ankle joint creates. As a result, the ankle joint is going to be key in making sure all other joints continue moving well while not being forced to compensate.
That said, how much time do you spend making sure your ankle joints stay mobile and moving well??
My assumption is you spend very little time on ankle flexibility and mobility since flexibility in general is typically not given very much time or emphasis. However, would you consider starting to mobilize the ankle more if you knew that it is the #1 joint that becomes tight and leads to almost all knee, hip and low back overuse injuries??
Don’t believe me??
There are shoe insert companies making billions of dollars placing off the shelf, non-customized inserts into shoes everyday to address what doing a simple band stretching and mobilization routine would very often eliminate.
However, it is much easier to put in an insert than it is to stretch. Also, with the big marketing push in wearing minimalist shoes and performing barefoot training, it makes you think that the foot and ankle are pretty important joints that need to stay well mobilized.
How to Mobilize the Ankle with a Band
There are a lot of ways to mobilize the ankle just like there are a lot of ways to stretch the other parts of your body. However, doing simple body-weight stretching has shown to be less than effective for various reasons.
In my opinion it is very difficult to create enough passive over-pressure to effectively stretch muscles and mobilize joints doing simple body-weight driven stretches. Plus, very few people are motivated to do these types of stretches.
However, by applying a resistance band, it allows you to create an accommodating over-pressure while taking muscles and joints through any functional movement pattern. Plus, it also eliminates having to support the body which for many people becomes difficult. This is due to their lack of strength and may be why they are less willing to do body-weight driven stretching.
How Often and How Long Should You Mobilize the Ankle with a Band
Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help improve and maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy and efficient to complete on a consistent basis.
How to Perform Ankle Joint Mobilization with a Quantum Band
[post_title] => Band Ankle Mobilization - Why and How To Do It
[post_excerpt] => Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy to complete on a consistent basis.
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The abdominal muscles are designed to be stabilizers and controllers (a.k.a. decelerators) of movement
Specifically, abdominal muscles are designed to be controllers of movement through the low back region. This is where every movement we make transfers through. The abs are not movers of the spine like most individuals train them to be by doing sit-ups and crunches.Instead, movement of the spine is driven by actions of the arms and legs. It is the role of the abdominal muscles to make sure the spine does not move too much. This can lead to excessive wear and tear on the joint and disk structures of the spine. Knowing this, to develop “Real World” Abs you need to train them to be stabilizers first.To safely develop “Real World” Abs you will need to go through a 3-step progression that allows the abs to easily learn how to be controllers of movement, specifically of the low back. Over the years I have used this 3-step band training progression to successfully teach physical therapy patients, fitness clients and athletes how to develop abs that work for them.
3-Step Band Training Progression
1. Developing isometric stability strength
The first step in developing better control of spinal movement is developing isometric (no movement) control. This “no movement” progression allows you to learn how to turn on your abs by feeling where the low back region is postural positioned relative to the pelvis and shoulders. The goal is to increase stabilization strength endurance by gradually increasing abdominal muscle time under tension.
Best band exercises to develop isometric stability strength
Resisted Planks
Resisted Side Planks
Standing Plank Series
2. Developing “slow mobility” stability strength
Once isometric stability is mastered, the next level of progression will require adding slow mobility or accessory arm and leg movement. By adding in slow mobility you begin to teach your abs how to react and control arm and leg movements. By moving slowly there is minimal momentum forces for the abs to deal with.Obviously the faster the movement, the higher amount of momentum force that needs to be controlled by the abs. Since the objective is still to develop strength endurance, you should keep speed slow with time under tension being the key variable that should gradually increase. However, band resistance can also be a variable that can be increased.
Best exercises to develop slow mobility stability strength
Resisted Mt Climbers
Resisted Knee Ups
Standing Arm Reactions
3. Developing “on the fly” integrated stability
To develop integrated or what many refer to as “Dynamic” stability, requires you to challenge the loading aspect of your abs. All muscles must be loaded before they can create a forceful contraction. It is also this loading effect that automatically creates the need for stabilization. However, unlike the previous steps, this stabilization is re-actively created by aggressive total body functional movements.To achieve “integrated (reactive) ab stability” the body must be put in motion in such a way that the abs are forced to be loaded. The best way to do this is by getting arms moving and legs stepping.Ab step reaction training focuses in on loading the abs by forcing them to stop momentum created by performing stepping or jumping movements. This type of training is often mistaken for acceleration training. The video below will demonstrate what I mean by integrated ab stabilization.
Best exercises to develop “on the fly” integrated stability
Step Reverse Chops
Step Reverse Swings
Overhead Side Steps
View complete ab training progression
Training Progression Summary
Resistance bands provide the versatility you need to create multiple force vectors while applying a variable resistance that allows rep speed to change. Together these two training progression components, that are only created with resistance bands, allows you to train your "Real World" ab strength.
Want Dave to Coach You on How to Develop a YOUR “Real World” 6-Pack????
Join The Band Gym and get access to his coaching and workouts that will help you develop Real Abs that will keep your low back feeling awesome while helping you build strength, mobility and feel 10 years younger.
[post_title] => Complete “Real World” Ab Training Progression
[post_excerpt] => Over the years I have used this 3-step band training progression to successfully teach physical therapy patients, fitness clients and athletes how to develop abs that work for them.
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Here are 5 band training elements you must have in your weekly exercise program to help get rid of knee pain as well as keep your knees feeling and moving well.
1. Foam Rolling
The key structures that need to be consistently foam rolled prior to every workout are the anterior-lateral thigh, lateral thigh and VMO. These 3 structures are consistently found to be painful with foam rolling in a painful knee.
Here is how to foam roll these key regions
2. Band Hip Stretching
The knee is a joint stuck in the middle of the hip and ankle with nowhere to go. It’s critical that the hip stays mobile and the surrounding muscles stay flexible so the knee does not have to provide additional motion that the hip would typically have provided if moving well.
The key muscles that are often found to be restricted in a painful knee are the hip flexor, lateral thigh, lateral hamstring and hip rotation. Hip rotation along with hip extension are often the key movements of the hip that become restricted and lead to knee pain. All of these can be easily band stretched and mobilized.
Key band stretching exercise
3. Dynamic Stabilizer Glute Training
Thigh weakness, specifically the VMO, is often mistakenly accused of being what causes knee pain. However, in reality it is weakness in the glutes and specifically the glute medius, that leads to knee pain. A weak glute medius creates poor knee mechanics during squatting type movements as well as the ITB and adductors having to try and stabilize the knee.
This is why these muscles are found to be very tight and make foam rolling painful. Knowing that squatting is often a key movement that causes knee pain, by attacking the glute medius with various dynamic stabilizer exercises it will strengthen the glute medius while avoiding having to do excessive squatting.
4. Developing Tri-plane Pillar Strength and Stabilization
We have established that the key muscle that protects the knee is the glute medius. However, in order for the glute medius to do its job, it must have a strong and stable foundation to generate force from. This foundation comes from developing multi-plane pillar strength.
By having a strong pillar, the core allows the muscles to generate the force needed to keep the knee in good alignment. Without a strong pillar, the low back is allowed to move which, in turn, creates mal-alignment throughout the entire lower extremity with the knee most likely absorbing the greatest stress.
Here are 8 dynamic stabilizer exercises that help eliminate knee pain by increasing glute medius strength and core stabilization
5. Horizontal Vector Squatting
Squatting is the grandfather of all functional movements. Unfortunately, squatting is also what creates a majority of the knee pain experienced in society. Painful knees have to eventually regain the ability to squat in order for people to truly regain full function.
However, vertically-loaded squatting with barbells or dumbbells is not needed to successfully regain squat strength. Horizontal vector squatting and single leg squatting should be the first progression level attempted when returning back to squatting off a painful knee.
Band horizontal vector squatting creates greater glute medius recruitment along with better squatting mechanics. This leads to strengthening the key squatting muscles without knee joint aggravation.
How to apply horizontal vector squatting with bands
The Complete Knee Protection Coaching Module is Available in The BAND GYM
[post_title] => Knee Pain Elimination Program
[post_excerpt] => Here are 5 band training elements you must have in your weekly exercise program to help get rid of knee pain as well as keep your knees feeling and moving well.
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A Band's High Level of Resistance Variability Can Make it Challenging to Determine When to Change to the Next Level of Band Resistance
There are a few key band training characteristics that will make it easier for anyone to determine when they need to chose a higher level of Band Resistance
How far is a Quantum Band being stretched?
Every 41” Quantum Band can be stretched 2 yards or 6 feet. However if you are routinely stretching a 41" band 6 feet or more, you should move up to the next level of band resistance. Remember that you have 6 feet to train with so by moving up to the next level band it creates less stretch pressure on the band while still allowing you to create the same or more band resistance.
What exercise is being performed?
Certain exercises will require greater levels of band resistance. For example, an attached squat row is going to require a higher level of resistance as compared to an attached bicep curl. Even though this seems to be an easy decision, this often is not what occurs when training with resistance bands. Instead our of convenience, individuals will attempt to achieve optimal resistance with a smaller band by overstretching it. As a a result the smaller band is torn.
The #1 Reason a band is damaged during training is due to overstretching to achieve a greater resistance challenge.
What is the level of fatigue or reps being performed?
It is difficult to quantify band resistance based on poundage but you can quantify work effort. When choosing the correct band, perceived level of exertion (PLE) plays a significant role in determining the optimal level of band resistance. This requires a subjective evaluation by the training person during the exercise. Key factors to monitor PLE is the ability to perform full range of motion in at least 90% of the desired reps per set. The other key to factor is making sure there is always some level of tension on the band system during any exercise. If these 2 factors are being met during an exercise, mostly the band resistance being used is optimal.
Are you matching your goals?
Similar to training with weights, it is important to know what your training goals are when choosing your band resistance. Again most people don’t approach band strength training with that mindset. However a band is no different than a free weight when it comes to achieve different strength training goals. If the goal is to increase strength, band resistance must at moderate to high level which means band starting tension will be at a moderate level so the finishing resistance is a high level.
Yes, You Can Go Heavy with RBT
To Achieve Optimal Band Strength Training Results it will Require Having 3 to 4 Levels of Band Resistance
[post_title] => When to Change Band Resistance
[post_excerpt] => Similar to training with weights, it is important to know your training goals when choosing your band resistance. Fortunately with RBT, each band provides a 40 lb resistance variability as long as the starting resistance is placed at the optimal level.
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Muscles don’t think.They don’t show emotion.They don’t know the difference between a weight and a resistance band.What they do is react and adapt to the forces that are applied to them. Resistance bands are a force with an ascending resistance vs. a constant gravity dominated resistance like weights. As a result, resistance bands can impact all forms of strength and in many cases can get faster results with less joint or muscle trauma than weights. Plus, they are far more convenient and versatile.Let’s address the 5 different types of strength. We'll also take a look at how RBT’s ascending resistance impacts all of them differently than free weights.
5 Different Types of Strength
1. Explosive Strength and Power
Explosive strength is strength per unit of time. This type of time-specific strength depends on the amount of force you can generate in the shortest amount of time. In terms of strength calculation, it means how fast your body can move from one point to another while working against a resistance.Free weights offer a constant resistance with constant speed. They don't allow for acceleration of force. However, a band has an ascending resistance that is variable. It allows for changes in speed which means you can impact time.Progressive ascending resistance allows individuals to build up speed or accelerate force at the beginning of a movement. This is exactly what you need to train for explosive strength and power.
Power-Based Band Training
2. Strength Endurance
Strength endurance is the amount of force you can generate for an extended period of time. It is the ability to be as strong as possible, as long as possible. This type of strength is characterized by being able to perform a movement repeatedly without being overcome by fatigue.Strength endurance specifically applies to movements that are done repeatedly for an extended period of time. Examples include running, biking, punching and swimming.Resistance bands can be applied to the body in a way that you can actually perform strength endurance movements like running and punching. They also allow you to apply horizontal forces to pushing, pulling, squatting and lunging to simulate non-vertical forces of running and punching.Free weight strength training can only create vertical forces. They cannot simulate endurance movements like running, punching or swimming.
3. Relative (Usable) Strength
In sports and life, relative strength — or how strong you are in relation to your body-weight — is an important, but occasionally overlooked, factor. Relative strength is closely tied to what some call “Usable Strength.”The key to both relative and usable strength is to recruit the necessary muscles to generate the necessary force at exactly the right time. The only way to gain this type of “real-life” strength is to be able to simulate any movement, at various speeds using various force vectors. Only resistance bands and their non-gravity dependent resistance can do that. Free weights can build strength, but it will only be in a vertical, at one speed and using a gravity-dominated force vector.
How to Build Usable Locomotion Strength
4. Dynamic or Static Stabilization Strength
Dynamic or static stabilization strength involves improving the stability and strength of the body’s core during movement (dynamic stability) or when the body is stationary (static stability).Without dynamic core stabilization strength, force production, force transference and force reduction will not occur properly. That means you will not be able to generate proper force to accelerate, decelerate or coordinate movements efficiently. This will lead to altered joint mechanics and eventual injury.Resistance bands impact stabilization strength better than free weights for two reasons:
Bands allow you to train multi-planar, multi-joint dynamic stability or static stability because they can simulate any movement.
A band’s ascending resistance gets harder the further the arms or legs are taken away from the core. Therefore, it challenges stability at the weakest part of the motion. This is when arms and legs are furthest from the body's center of gravity.
Constant free weight training can’t simulate any movement. It actually creates less stabilization demand the further the arms and legs get away from the body’s core.
Perfect Example of RBT Stabilization Versatility Doing Simple Plank
5. Absolute Strength
The final type of strength is absolute strength. Absolute strength is often defined as maximal strength or force the body can generate that can be quantified. It needs to be quantified. Therefore, free weights are the best option since a band's resistance is difficult to quantify.Power-lifting is the best example of where this type of absolute strength is most notable. Without a doubt, free weights are the best tool to build absolute strength. However, achieving maximal absolute strength will be difficult without tri-plane stability, power and mobility, as the power-lifting society has shown. RBT impacts better for all.As a result, contrast training (combining bands and weights) is very often used in the power-lifting community.
Summary
You can incorporate RBT into your strength training program regardless of the different types of strength you are trying to achieve. Free-weight training alone will not allow you to optimize your strength. It definitely will not create usable strength. Plus, resistance bands are going to be far more sustainable from a longevity standpoint.
Need Help Determining Which Quantum Bands You Need to Optimize Your Strength?
It has been shown the most injuries from a workout occurs in the first 15 minutes of a workout which is most likely related to a poor warm up process. Based on what I see from my own fitness clients and when I happen to visit a gym, I am absolutely convinced that is the case. I would be comfortable betting that less than 5% of people that workout regularly and are over 40, warm up properly. The #1 way to avoid these injuries occurring is making sure you develop a pre-workout routine that optimally prepares you for a specific workout and that address your weakness in flexibility, mobility and stabilization. Doing this will decrease your chance of injury by more than 75% and create better workout success, especially as you move into your 30's and your body soft-tissues begin to change.
An effect pre-workout routine should include all 3 of these elements which bands can be easily implemented for.
Foam Rolling - Key Areas of Pain
I get that foam rolling is boring. However, if you're going to keep your flexibility you have to do it, so make it time efficient. In every workout consistently hit the areas that are painful and need to be cleaned up. Then once a week, do your entire body to make sure nothing is getting restricted.
Time Commitment for Foam Rolling: 3 to 5 Minutes
Active Band Stretching
Band stretching is a much better way to actively and passively lengthen out your body while making sure the hips, shoulders, ankles and mid-back are ready to move spontaneously. Band stretching needs to take your body where your joints struggle to go. As a result, it needs to be progressive which is easy to do using a band by simply shortening the band as your mobility improves.
However, you don’t have to stretch the entire body every workout unless you prefer. Here is how I recommend you implement band stretching for hips, shoulders and ankles.
Time Commitment for Band Stretching: 7 to 10 Minutes
Legs and Cardio Workout - Emphasize Hip and Ankle Active Band Stretching and Mobilization
How to Progress with Your Band Hip Stretching
Upper Body Workout - Emphasize Shoulder Distraction Stretching and Let Dynamic Muscle Activation Series Get Your Lower Body Ready
Dynamic Muscle Activation
The goal of this portion of the warm up is to make sure the nervous system is communicating well to the muscles. It’s where you will begin to experience a dramatic increase in body temperature and a feeling of muscles starting to work in a coordinated fashion.
This part of the warm up can get more workout specific which is why RBT really works well. Depending on what you are training that day, you can use 1 or 2 bands to challenge muscle movement patterns with both progressive resistance and movement speed to ensure it’s ready to take on heavy resistance or faster movements.
I suggest making this portion of your warm up a short workout using time-based sets. For example I like to pick out 2 or 3 band exercises and alternate through them for 3 to 5 sets each using 20 second work sets and 10 second rest/transition sets. This is also the time I like to train my abs doing exercises that require stabilization. Below I provide you with band exercise recommendations based on workout plans.
Shoulder and Arms - 1 band pull a parts, shoulder push presses, hammer curls and triceps
Chest and Back - 1 Band Squat Press and 1 arm bent-over Row
Legs - 1 band planks and reverse lunges right and left
Cardio - Dynamic stabilizer alternating side hops with stationary skipping
Muscle Activation Time Commitment: 5 to 7 Minutes
Summary
Putting time into getting your body ready to workout does not have to be wasted time. Following a regular warm-up routine can allow you to work on cleaning up areas of stabilization weakness, muscle inflexibility and joint immobility. It can become a progressive workout that optimally prepares you for more aggressive training.
Lastly, as the body ages it becomes a key factor in injury prevention. Modify my recommendations as needed but make sure you are taking the time needed to get your body ready.
Complete warm up programs are part of all BAND GYM workout programs like our 28 Day Jump Start or Day Strength Builder which you receive the day you join as a new member.
[post_title] => How to Start Every Workout if Your Over 40
[post_excerpt] => Following a regular warm-up workout can allow you to work on cleaning up areas of stabilization weakness, muscle inflexibility and joint immobility.
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[post_content] => As we age, joint pain and muscle stiffness can become more frequent unless you are addressing it within your workout. After 22 years of treating physical therapy patients and 30 years of working with adult fitness enthusiasts, it is clear what you need to do within your workout routine to eliminate nagging joint pain and muscle stiffness.
Your workout needs 6 things to eliminate joint pain and muscle stiffness.
1. Foam Rolling & Band Stretching
Don’t think of a warm up as a passive activity that simply lengthens out your muscles. Instead, commit to a 10 to 15 minute pre-workout routine that incorporates foam rolling, band stretching, and band muscle activation.Make your stretching and muscle activation program specific to your workout if possible. However, doing a full body pre-workout routine is also perfectly fine.
Use this warm up:
2. Core Stabilization
The core, specifically the inner abs (obliques and transverse abdominus), are key stabilizers to every movement we make. Without their stabilization we immediately put more pressure on our knees, ankles, elbows, wrists and shoulder joints to stabilize.Don’t think sit ups or crunches. They will actually add to the joint stress. Think stabilization exercises like planks, pillars, and mountain climbers. Teaching your abs how to keep the low back from excessive movement will allow joints further away from your center of gravity to remain more stable and not get beat up.
3. Auxiliary Exercises
Primary exercises typically use higher levels of resistance. These are fun because you get to test your strength out. However, just doing those types of heavy resistance exercises will ultimately lead to excessive joint and muscle stiffness, especially as our body ages.Auxiliary exercises allow you to focus on strengthening in different planes using different movement patterns while typically applying lighter resistance. However, these auxiliary type exercises allow you to address strength imbalances, inflexibility and stability issues that the primary exercise won’t.
Ways to use Towel-Band Auxiliary Training
4. Integration vs Isolation
The body was designed to work as a unit. Always doing isolation movements (like strict curls, bench presses or seat military presses) makes our joints move in a very unnatural pattern. It also places high levels of stress on a particular joint versus dispersing it among several joints and muscles.Incorporate integrated (multi-joint) movements into your workout as often as possible. You will find your body will still build strength and muscle without all the joint and muscle stiffness.
5. Consistency
Staying consistent and making sure your muscles and joints routinely are challenged with resistance 3 to 4 times per week is important. Joints and muscles that are not routinely challenged will experience much higher levels of post workout stiffness and pain.All workouts don’t have to be done with high intensity or using heavy weights to be beneficial. Light weight resistance or band ascending resistance is a great way to train 2 times per week.
6. Recovery
As we age, making sure we do what our body needs to best recover is important. Especially if you want to workout 3 to 5 times per week doing various types of activities. Recovery should include things like optimal hydration, foam rolling, band stretching, proper sleep and built in rest days.Without these key recovery activities, your body will slowly breakdown between workouts. Recurrent breakdown of joint and muscle tissue with poor recovery equals higher levels of joint pain and stiffness.
[post_title] => How to Eliminate Nagging Joint Pain and Muscle Stiffness with RBT
[post_excerpt] => After 22 years of treating physical therapy patients and 30 years of working with adult fitness enthusiasts, it has become very clear to me what you need to do within your workout routine to eliminate nagging joint pain and muscle stiffness.
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When it comes to "long term" leg training success the key will be to protect the knees.
To accomplish "long term" leg training success will require building in several key elements into your weekly leg workouts. Let's make sure you have all these key elements in your workouts.
Key Leg Training Elements to Add to Your Workouts
1. Keep the Soft Tissues Soft and Mobile
Everything starts with getting the tissue of the hip, thigh and calf soft and mobile. You know as we age our body’s myofascial (muscle covering) structures get tighter for several reasons. As a result, continual use of foam rolling and self-massaging to keep this soft tissue soft and mobile is going to be an important training element in keeping your legs and hips moving well.I would recommend you foam roll your legs before every lower body or cardio-based workout. If you have areas that are very painful when rolling, like the IT-Band or outer side of the thigh, you may want to provide that area with some additional rolling time.
Key Areas to Hit Foam Rolling
2. Keep Your Hips Flexible
No lower body or cardio-based workout should start before completing the band hip stretching series. Few people really stretch which is probably why so many people have knee, hip, low back and ankle pain. As we age we will get tighter. If you don’t commit to a consistent flexibility training program 4 to 5 times per week, you will lose flexibility and mobility fast. Lost of mobility and flexibility will ultimately lead to soft tissue pain and injury issues.The problem is traditional stretching doesn’t work. I strongly recommend learning the band hip flexibility series and doing it every day for one month. After that you can decrease to 4 times per week.
Getting Started with Band Hip Stretching
3. Go After the Big House ... Especially the Glute-Medius
A key area of strength training that is an absolute must for lower body training longevity is hip stabilization training, specifically the glute-medius. This stabilizes the hips to keep our lower body dynamically aligned during all forms of walking or running, which should be a point of emphasis.To ensure the butt gets stronger, don’t just focus on squatting which is a thigh dominate exercise. Develop a go-to list of hip dominant exercises like reaching, bridging, hip lifts and dynamic stabilizer locomotion training to use as pre-activation exercises or auxiliary leg exercises. This type of training will take pressure off your knees and ankles during all locomotion activities as well as eliminate injuries that can come from over squatting an active aging body.
Grinding Hip Dominated Glute Workout
Best Absolute Band Leg Strength Exercise
There is no surprises here. Band Squatting remains the best absolute strength training exercise when it come to keeping the lower body and hips functionally strong. Band squats can be done using 5 different band setups, the Rack Set up is the best band only option. The Double Crossover Squat is the best if you wish to add in free weights like dumbbells or kettle-bells because the hands are free. The Hip Attached Set-up is the best if you need squat assistance.
You don’t have to barbell squat every leg workout. I recommend if you enjoy barbell squatting, you perform it once every 3 weeks as you start hitting 40. There are so many other ways to squat without having to overload the spine and lower back with a heavy vertical barbell load. I highly recommend doing more unilateral squatting versus bilateral squatting as you age.There are unlimited unilateral squat options like split squats, reverse lunges, elevated split squats, forward lunges and side lunges. Plus, by using horizontal band attachments it creates an entirely different muscle response without loading the spine and it allows you to bring in upper body movements as well as different planes of leg training.Lunge sideways, backwards, off a 4-inch box or rotationally. Do step downs or step ups instead of actual squatting. Do partial squatting or fast squatting with bands only. All of these will develop your lower body strength while eliminating overuse injuries that can occur from squatting heavy and often in the same pattern of movement.
Single Leg Half-Crossover Setup Exercise Options
Don’t Forget Your Hamstrings
Just like I discussed in previous blogs on training the back of your shoulder, you have to find ways to train the back of your thighs. Hip lifts, straight leg deadlifts or leg curls are the typical go-to exercises for this.However, crawling, sled pushing, and heavy band towing are also great options that avoid overloading your spine while getting after the back of your thighs and glutes. Resistance band partner towing is a great way to train glutes and hamstrings while having a lot of fun in the process.
Most people do not associate developing a strong trunk with impacting leg strength and hip mobility. However, the stronger and more efficient your trunk stabilizes, the more effective your band hip stretching will be because there is less compensation through the low back. Also the stronger your trunk stabilizes, the better your spine will support dead-weight squatting with a kettlebell, barbell or dumbbell.Lastly, the stronger your trunk stabilizes, the quicker your muscles contract and react. This decreases quickly with age if not addressed. Muscles that react quickly leads to better balance and coordination which leads to you being able to play the game you enjoy on your feet for a long time.
Summary
Applying these training strategies to your lower body workouts will allow an active aging lower body to stay 3 dimensionally strong while keeping hips, knees, ankles and low back feeling and moving great.
Want to Start Training Your Legs and Butt with RBT but Unsure Where to Start??
Join The Band Gym and let Dave personally coach you on how to get great results with RBT.
Keeping the shoulder joint moving well and the rotator cuff a strong stabilizer are the keys to shoulder training success and longevity.
The shoulder joint, specifically the rotator cuff (RTC) tendons, is the second most frequently injured joint in the body (the low back is still #1). The biggest reason behind this lies in the fact that the shoulder is a joint designed for mobility with the muscles being the primary stabilizers of the joint. Interestingly enough, the rotator cuff muscle's primary role is to keep the shoulder joint stable by keeping "the ball of the shoulder joint firmly in the shoulder socket while the arm is actively lifting, pushing, swinging, pulling, throwing or dragging".Here’s the problem ...The rotator cuff is a series of 4 small muscles with their tendon attachments located very close to the shoulder joint. Since they are small and have short lever arms, their ability to stabilize the shoulder by themselves is not possible. This is especially true when you consider the leverage and torque generated when we start lifting and throwing things with long extended lever arms.
Best Band Exercises for Absolute Shoulder Strength
The Band Overhead Push Press is going to allow you to develop absolute shoulder strength while also supporting your RTC to be a strong overhead stabilizer. Using a band to do overhead pressing will allow the use of an ascending resistance. This trains the RTC to stabilize the shoulder joint when the arms are completely extended overhead.Also, a band's pliability allows the arms to follow a more RTC-friendly scapular pattern of movement. This is compared to the straight overhead pattern followed when training with free weights like barbells or dumbbells.
5 Keys to Auxiliary Based Shoulder Training
As an active fitness enthusiast there are 5 things you should have built into your shoulder workout program on a weekly basis.
1. Foam Rolling is a Must
Stretching is important, but unless the facial lining of the muscles surrounding the shoulder joint are mobile, actual stretching of the shoulder is going to be less productive. Unfortunately, simple foam rolling is not good enough to release most facial issues of the shoulder.The shoulder is a very contoured area with most of the muscles being small and overlapping. As a result, you will need to use something smaller to penetrate the myofascial structures of the shoulder muscles. The simplest device is a softball but there are several other types of small ball-shaped rollers on the market you can also use. Just make sure you hit the rotator cuff muscles and the anterior shoulder muscles, especially the pectoralis minor, regularly until there is no pain experienced.Myofacial rolling should be done before any and all upper body strength training workouts as well as on non-strength training days if you find you have a lot of pain when you're rolling out the shoulder muscles.
2. Band Distraction Stretching and Mobilization
Traditional shoulder stretching, where you move the arm on the body, is not a good idea if you want to keep the RTC healthy. These arm on body movement stretches require the stretching forces to go through the RTC tendons in order to get to the muscles in the back of the shoulder that need stretching.Band distraction stretching, (demonstrated below) moves the body on a stationary arm. This approach allows you to drive the stretch forces from the pelvis into the back or front of the shoulder without having to first go through the RTC tendons. This band stretching technique also provides a simultaneous distraction of the shoulder ball and socket joint that opens up the space where the RTC tendons run. This distraction eliminates any potential pinching of the RTC tendons while stretching the actual muscles.Shoulder distraction stretching should be done before any and all upper body strength training workouts. Here is an example of the shoulder distraction stretching I provide the members of The Band Gym.
Shoulder Distraction Stretching
3. Shoulder Stabilization Training
Most shoulder exercises like high pulls, front raises, side raises, reverse flies and shrugs are open chain movements. This means the arm is moving on a fixed body. All of these exercises require the RTC to be the primary stabilizer of the shoulder joint. As a result, these frequently performed traditional shoulder exercises lead to RTC overuse trauma and injury overtime.A better way to work on shoulder strength and assist the RTC with stabilization, would be to put the hands onto a fixed surface like the floor and allow the body to move on stationary arms. The best example of a fixed surface exercise is a good old-fashion push up. There are 100’s of floor-based push-up or pressing variations. Unfortunately, many of them require having a high level of body weight strength to effectively perform.Crawling is a simple way to implement this type of training and can easily be done by most people. Here are a few video examples of shoulder crawling stabilization exercises I provide members of The Band Gym to work on improving shoulder joint stabilization strength.
Shoulder Crawling for Shoulder Stability
RBT assisted push-up variations are also an effective way to enhance RTC stabilization strength. Below is how you can perform band-assisted push ups.
Assisted Pushing
4. Limit Your Open Chain Long Lever Training
As we age we need to become more selective of the shoulder exercises we do and how often we perform them. Open chain, long lever arm shoulder exercises like barbell high pulls and dumbbell front raises or side raises, place a huge amount of unnecessary stress on the RTC. These types of exercises — especially if you enjoy playing sports like tennis, softball, swimming, golf or racquetball — should be done on a very limited basis to avoid irritating the RTC tendons and potentially limiting your participation in those activities.These exercises are very isolating exercises that create a minimal impact on how the shoulder looks and functions. Instead, consider doing more band-related pressing variations like the pillar presses demonstrated below. These will improve shoulder definition and stabilization strength without putting unnecessary pressure on the RTC.
Band Pillar Pressing Variations
5. Don’t Forget About Your Posture
Posture plays a huge role in keeping the shoulders healthy. Interestingly, the stronger and more well-developed the mid back and trunk muscles are, the more postural sound the body becomes.Fortunately, when performing band shoulder pulling exercises that require a standing position, the working relationship (or integration) between the mid back and trunk stabilizing muscles leads to a more efficient postural alignment. It is very important from a posture stabilizing standpoint, that twice as much time is spent performing horizontal pulling exercises like rowing, face pulls and pull a parts versus vertical pulling exercises like front raises, side raises or high pulls.Also, building greater trunk stabilization strength with exercises like planks, mountain climbers or side planks versus doing posture killing sit ups, crunches or leg raises, is a far better way to build dynamic postural strength and stabilization endurance.
Planks are a great way to get the abs and shoulder stabilizers working together
Summary
The key to keeping the shoulder looking, feeling and moving great is making sure we don't place the RTC in compromised positions by incorporating open chain exercises that place isolated shoulder stabilization demands directly on the RTC. Instead, a more effective training solution that will be far more RTC-friendly and apply more natural movement patterns of shoulder movement is resistance band training. Plus, unlike its free weight counter part, resistance band training can also provide the stretching and mobilization needed to help maintain fluid mobility through the shoulder joint complex.
[post_title] => Shoulder Training for Success and Longevity
[post_excerpt] => As an active fitness enthusiast there are 5 things I would suggest you have built into your shoulder training program on a weekly basis.
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The abs are arguably the most important muscle group in our body. They protect our low back which is where all movements originate from. They dramatically impact our walking, balance and agility. Abs also allow us to move faster with more power when needed.
So you would think they are the most well understood and trained muscle group in the body.
WRONG!!
Go into any gym these days and you will see the abs are easily the most misunderstood and poorly trained area in the body.
This needs to change.
Learn Why and How to Start Training Your Abs to Be Reactors not Contractors
To me this is a huge key to keeping your body healthy and performing at your best for a lifetime.
[post_title] => Ab Training 101 - A Game Changer
[post_excerpt] => The abs are arguably the most important muscle group in our body. Learn why and how to start training your abs right.
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Traveling for business or pleasure can make it difficult to get in your workout. However, part of the issue is your fitness routine and habits. Here are 3 things you need to change about your workout routine to make working out anywhere, including on the road easier.
1. Don’t rely on a gym to workout
I find it difficult and expensive to find a gym to workout in when I travel. Hotel gyms are typically the size of a closet and have minimal to no equipment. Finding a gym nearby to provide you with more equipment options comes with logistic issues like fitting it into a schedule as well as finding transportation.
Suggestion: Make sure your weekly workout routine uses some type of equipment that can easily travel with you. Body -weight and Quantum Bands would be your best go-to. You can create 100’s of workouts anywhere, anytime with these two fitness options.
2. Don’t make workouts complex
Staying on plan is important in reaching your fitness goals. Fortunately there are a lot of ways to achieve your goals. Too often, people get dialed into working out one specific way, following one specific program that uses specific types of equipment. As a result they become to dependent on specific equipment which leads to missed workouts when that equipment is not accessible.
Suggestion: Working out doesn’t have to be complex. Make sure you have 3 to 4 simple go-to workouts you have built into your phone using the Seconds Pro App that you have tested out at home. By having these convenient automated workouts at your finger tips, it eliminates having to figure out what you are going to do time or equipment is limited.
Get Over 100 Simple Anywhere - Anytime
One Band Workouts
3. Traveling is a great time to change things up
Being to regimented in your fitness routine doesn’t allow you adapt to the different surroundings that come with traveling. As I noted earlier, there are several ways to achieve your fitness goals. Traveling can be looked upon as a time to try out new workout intervals, programs and equipment. I very often discover new workout ideas that I would not have attempted if I was at home.
Suggestion: When training at home, build in a flex day workout that allows you to train in different locations, doing different types of workouts.. If you use rep-based sets, use time-based sets. If you do long interval runs, do short interval sprinting or incline training. If you do 60 second sets do 15 second sets with a 5 second rest 3 time. If you only lift weights, do all band workouts once a week. The body is adaptive, so a dramatic change in your workout is not a bad thing. Doing significant changes in a program will create some very positive unexpected results.
Building a Versatile Travel Fitness Kit
What do you need in your Travel Fitness Kit??
Regardless of the distance or location, this is what you should have in your Gym -to - Go Travel Fitness Kit.
Shaker Bottle
Having your own shaker bottle can serve as your water bottle and a way to create a quick post workout shakes. Having your own water source allows you to eliminate one less workout issue as well as potential meal issue.
Cyclone Shaker Bottle
2 or 3 Resistance Bands
Body weight exercises are great but can be boring as well as limited. Having 2 or 3 different resistance levels of bands is easy to transport and allows you to simulate any exercise anywhere. Combining bands with body weight exercises allows you to create 100's of workout options.
Quantum Single Bands
Phone with Wireless Headset
Having your phone with a wireless headset provides you with exactly what you need to automate a workout using the Seconds Pro App. When we talk about keeping workouts simple, there is no better way to simplify a workout than to have everything programmed into your phone ready to go. Seconds Pro allows you to do that.
Inexpensive and Lightweight Wireless Headset
String Back Pack
Bringing along a simple string back pack allows you to quickly grab everything you need to go and workout anywhere. This eliminates forgetting something and having to go back to the room which takes away from your allotted exercise time. Often when I travel my family is with me or I share a room with a work colleague. To avoid bothering them in the early morning I have everything ready in my string backpack so all I do is dress and go.
Lightweight String Backpack
Get everything you need in this one simple but extremely versatile Travel Training Package
One 13" Dynamic Stabilizer Band to perform unlimited hip activation and small space cardio drills
One Sport Training Bag with a secure front zip pocket for phone, headset, wallet, and keys
One Band Utility Strap to attach bands to a door or any stable structure
RBT Travel Trainer E-Guide
Attachment Free Single Band Training 2.0 E-Guide
Dynamic Stabilizer E-Guide
[post_title] => Your Complete Travel Gym Solution
[post_excerpt] => Traveling for business or pleasure can make it difficult to get in your workout. Here are some things you need to change and include in your workout routine to make working out on the road easier.
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If you can’t see it why train it?
It’s known as the mirror theory and is a common theory that is often applied to training the muscles of the back. Fitness enthusiasts that apply this theory train the mid-back 50% less than they do the chest, biceps and the front of the shoulders.
Unfortunately, following this theory leads to muscle imbalance issues as well as tightness through the shoulders and chest. Add the impact of gravity to this and you begin to see rounded shoulders, loss of shoulder flexibility, tightness in the mid-spine, increased stress to the cervical spine (neck) due to a forward head, and over time increased stress to the low back.
All because pulling was not respected as much as pushing.
How Pulling Works
Pel-trunk-cula is a term I stole from one of my mentors Gary Gray.
The Pel-trunk-cula refers to the relation between the pelvis, trunk (abs mostly) and the scapula or shoulder blades. These 3 regions of the body are wired up to work together and the switch that triggers the pel-trunk-cula response is our feet pushing into the ground.
This force into the ground while the upper body is simultaneously performing a pulling movement causes the powerful glute muscles that surround your pelvis to activate. With the mid-back and glutes working together at the same time, the trunk and abs have to kick in to stabilize.
You pull with your butt and push with your gut!!
Now if you are sitting, you take the hips and glutes out of play unless you are pushing your feet into something which is often the case. If not, you will have a very difficult time pulling.
The point is pulling does much more than just work your mid-back muscles. It trains your glutes to become stronger stabilizers, and it forces your abs to work to link your mid-back muscles with your hips. It’s not a coincidence that most mid-back muscles are hooked into your pelvis.
Getting Better with Pulling
Here are a few other things that get better with pulling:
You learn how to perform a good hip hinge which is key to protecting your low back.
It teaches you how to load your lats and lift or pull with your glutes instead of your low back.
It gets your glutes to work with your upper body to help your shoulders.
Getting your glutes activated makes your shoulder blades stabilized, taking the load off your shoulder and specifically your rotator cuff.
By pulling in multiple directions it keeps your lats and mid-spine flexible which decreases pressure on your neck and shoulders.
By pulling with 1 arm, you get your obliques working which you know are the real muscles that form a 6-pack.
With hip hinging you have to stretch your hamstrings and hip rotation. Both muscles get tight and inflexible as we age.
I know there is a lot said about using KB swings, straight leg deads and bridging to work the hamstrings and butt muscle. But honestly, pulling with and without bands does a great job of working the glutes and hamstrings as well. Plus, your mid-back gets trained at the same time.
Here is another added bonus of pulling. It teaches you how to slow down or decelerate control, with all variations of walking and running because you're working the muscles with pulling the same way they work during any variation of locomotion.
For your next workout try doing nothing but horizontal band pulling and see how your glutes, mid-back and hamstrings feel the next day. Plus, if done right your low back will feel no stiffness.
Here are several ways to incorporate resistance band pulling into your workout using 1 or 2 bands. Give it a try and remember the muscles you can see in the mirror are the ones that make us go.
Pulling, versus pushing or pressing requires far more resistance to challenge the muscles. It also requires having a pair of bands to train each arm. Therefore a multi-band package is a must.
[post_title] => The Truth About Pulling
[post_excerpt] => A lot of fitness enthusiasts look at pulling secondary to training the chest and arms. The problem is this sets you up for injury and poor posture. Pulling is critical to keeping the total body performing well, looking great and moving freely. Learn more about how and why to incorporate more pulling into your workout.
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Resistance Band Training is an alternative strength and conditioning system that is unmatched in it’s training versatility when compared to any other traditional free weight tool.
The secondary benefits and the impact of those benefits an individual experiences when training takes RBT to an entirely new level as a fitness and performance training system.
The following are 6 RBT exclusive training elements demonstrating the versatility of RBT and it’s ability to significantly impact all aspects of fitness and performance.
Plus, the secondary benefits that come with implementing these 6 elements of RBT will go way beyond simply getting in better shape or getting stronger.
Getting Better with Bands is all about Looking, Feeling, and Moving Better
1. Attachment FREE Training
"Convenience + Consistency Compounds Exercise Results"
Attachment free training requires the use of a single low cost band that weighs less than 2 lbs while creating up to 300 lbs of resistance. This extremely portable training approach provides anybody with the best anywhere, anytime, any intensity training options to never miss a workout again.
Secondary Benefit – In a world that focuses on convenience, attachment free single band training eliminates all exercise excuses while fitting any exercise lifestyle. No excuses makes it easier to get workouts in which, in turn, means better and faster results.
Master these 12 Single Band Exercises and never worry about how you are going to get a strength workout in again.
2. Attached Vector Training
"Unmatched Joint Friendly Gravity Independent Training"
Attached vector training provides the body with the ability to train against forces that challenge the body horizontally and rotationally. Free weight “Gravity Dependent” training is unable to create these training effects by only being able to create forces that go up and down.
As a result, RBT Attached Vector Training is able to improve an individual's ability to handle forces that impact the body from any direction including up and down.
Secondary Benefit – The body and all its muscles are multi-planar and multi-directional. By applying an RBT Attached Vector Training approach, specifically using horizontal vectors, it allows an individual to strengthen the entire muscle regardless of what direction the muscle fibers are positioned.
This will ensure better muscle definition and control. Plus, by performing most of these Attached Vector Training movements in standing, it demands the core abdominal muscles to be working at all times.
Together these two benefits of complete muscle strength and constant core activation eliminates weak links in the muscle as well as with all multi-muscle integrated movements.
Why Horizontal Training is a Must
3. Partner Attached Training
"The Ultimate in Team Fitness and Performance Training"
RBT Partner Attached Training allows individuals to work out together while being attached within the same RBT setup. With this exclusive RBT approach all aspects of Attached Vector Training can be performed without the need for a stable structure to attach bands.
Therefore, when combined with Attachment Free Training it allows any number of partnerships to train using both elements of RBT anywhere, anytime.
Secondary Benefit – Obviously the key to Partner Attached Training will be the ability for members of the group to efficiently and effectively work together. As a result, Partner Attached Training will improve team and large group chemistry while creating a highly productive and extremely positive exercise experience.
Partner Attached Band Training Upper Body Workout
4. Contrast Training
"Getting the Best from Both Worlds"
RBT Contrast Training entails combining free weight resistance with elastic resistance. Applying this exercise approach early in life allows individuals that enjoy strength training with weights a more long-term joint friendly solution to keeping their bodies strong.
Secondary Benefit - Very often as the body ages, individuals that have lifted weights for years find themselves struggling with continual joint and muscle stiffness created from their workout routine. This occurs as a result of joint wear and tear while exercising in the same patterns of movement.
As already discussed, RBT allows muscles and joints to be trained using multiple directions of resistance and movement patterns. This eliminates excessive exercise induced soreness that can ultimately eliminate exercise becoming a lifestyle habit.
Contrast Band Training Made Simple
5. Locomotion Training
"Strengthening the Ultimate Functional Movement"
The body was designed around locomotion, specifically forward walking and running. As a result, being able to apply resistance to the body while it performs various locomotion drills is the ultimate in functional strength training.
RBT Locomotion Training allows fitness enthusiasts to do exactly that. A band’s independence to gravity allows it to be directly attached to the body.
Its lightweight pliability allows the body to move freely without being inhibited or forced to compensate movement patterns. Skip, hop, crawl, walk, run, sprint, shuffle or backpedal all while working against an accommodating resistance.
Secondary Benefit - Considering the importance of locomotion in being our #1 and most fundamental form of human movement, being able to strengthen this will allow individuals to improve balance, coordination and agility while training to get stronger, burn fat or improve the locomotion function needed to stay active as the body ages.
The progression for the basic RBT Locomotion Drills starts with walking, followed by increasing speed as you move away from the band attachment, to being able to perform 3 fast steps both away and back towards the band attachment which we refer to as the full drill.
Stationary Marching > Stationary Skip > Power Skip
Shuffle Walk > Shuffle Acceleration > Shuffle Full Drill
Backpedal Walk > Backpedal Acceleration > Backpedal Full Drill
Locomotion Training for Active Aging Adults
6. Assisted Strength Training
"Making the Impact of Gravity A Little Less"
A resistance band's ascending resistance allows individuals to make any simple bodyweight movement performed against gravity easier by making the body lighter. It is referred to as Assisted Strength Training and provides individuals with the ability to strength train their body using simple bodyweight movements regardless of their strength.
Assisted Strength Training allows almost anyone to do push ups, pull ups, parallel squatting, lunges, walking, crawling, reaching and even jumping if needed.
Secondary Benefit - As an aging adult who has spent their entire life functioning against gravity everyday, they are going to experience joint wear and tear. Assisted RBT Strength Training allows those individuals to continue to exercise without the continual joint compression that comes with gravity.
Being able to continue to do simple movements like squatting, pushing and pulling the body up from the ground, lunging down to get something off the ground and of course walking, are all key movements needed throughout life. RBT Assisted Strength Training allows these movement to be used as exercises for a lifetime.
Assisted Band Training Workout Options
This Program is the BEST Way to Learn How to Implement All 6 Elements of RBT
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.
The low back is positioned between the hips and mid-back. Understanding this anatomical position and how it relates to developing effective low back training strategies and programs is the key to keeping the most frequently injured region of the body feeling and moving great. Learn 5 Low Back Training Strategies using bands.
Spending about 2 minutes on each ankle prior to doing your hip and shoulder band stretching seems to be all that is needed to help maintain good ankle joint mobility. By building this into your band hip and shoulder stretching routine it makes it very easy to complete on a consistent basis.
Over the years I have used this 3-step band training progression to successfully teach physical therapy patients, fitness clients and athletes how to develop abs that work for them.
Here are 5 band training elements you must have in your weekly exercise program to help get rid of knee pain as well as keep your knees feeling and moving well.
Similar to training with weights, it is important to know your training goals when choosing your band resistance. Fortunately with RBT, each band provides a 40 lb resistance variability as long as the starting resistance is placed at the optimal level.
After 22 years of treating physical therapy patients and 30 years of working with adult fitness enthusiasts, it has become very clear to me what you need to do within your workout routine to eliminate nagging joint pain and muscle stiffness.
As we age our body’s muscle lining gets tighter. It will require consistent, not necessarily aggressive, leg training to keep this layer of soft tissue pliable. Learn how with Dave.
Traveling for business or pleasure can make it difficult to get in your workout. Here are some things you need to change and include in your workout routine to make working out on the road easier.
A lot of fitness enthusiasts look at pulling secondary to training the chest and arms. The problem is this sets you up for injury and poor posture. Pulling is critical to keeping the total body performing well, looking great and moving freely. Learn more about how and why to incorporate more pulling into your workout.
[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.
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[post_title] => Knee Pain Elimination Program
[post_excerpt] => Here are 5 band training elements you must have in your weekly exercise program to help get rid of knee pain as well as keep your knees feeling and moving well.
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[post_title] => How RBT Impacts ALL Types of Strength
[post_excerpt] => Let’s address 5 different types of strength and look at how RBT’s ascending resistance impacts all of them differently than free weights.
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Here is another added bonus of pulling. It teaches you how to slow down or decelerate control, with all variations of walking and running because you're working the muscles with pulling the same way they work during any variation of locomotion.
For your next workout try doing nothing but horizontal band pulling and see how your glutes, mid-back and hamstrings feel the next day. Plus, if done right your low back will feel no stiffness.
Here are several ways to incorporate resistance band pulling into your workout using 1 or 2 bands. Give it a try and remember the muscles you can see in the mirror are the ones that make us go.
[post_title] => 6 Elements of RBT
[post_excerpt] => Here are the 6 elements of RBT that demonstrate its versatility and ability to significantly impact all aspects of fitness and performance.
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