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Partner Attached Band Training Allows Attached Band Training to be Done Anywhere

Partner attached band training allows you to apply all the exercises and benefits of attached band training without the concern for an actual attachment point. That means you now can...

1. Do horizontal vector band training and the 100’s of exercises that come with that
2. Train all forms of locomotion band training which anyone can do
3. Train speed, agility and horizontal power for your summer speed camps
4. Take your cable columns outside

Imagine being able to add in 100’s of exercises to your training programs and be able to do it anywhere.

This is what partner attached band training is going to provide you with that no other training tool can recreate.

The Keys to Successfully Incorporating Partner Attached Band Training

[post_title] => Partner Attached Band Training [post_excerpt] => Partner attached band training will turn your large group bootcamp into a fitness community and make you the Super Star Instructor. Learn how easy it is to start implementing Partner Attached Band Training. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => partner-attached-band-training [to_ping] => [pinged] => [post_modified] => 2016-04-23 22:08:56 [post_modified_gmt] => 2016-04-23 22:08:56 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16499 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16499Array ( [0] => 1291 )

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Multi-band Setups

The following multi-band setups utilize pairs of bands that, when implemented, will allow you to create 100’s of upper body, lower body, core and locomotion band training exercises.

5 Multi-band Setups

Best Bilateral Upper Body Band Training Setup

Crossover Multi-band Setup

Linked-up Band Setup and Training

Reciprocal Upper Body Band Training

Great Harness Setup

[post_title] => Multi-band Setups [post_excerpt] => These multi-band setups will help turn your home band gym into an unlimited training center for fitness and performance. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => multi-band-setups [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:16:19 [post_modified_gmt] => 2016-10-26 16:16:19 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16497 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16497Array ( [0] => 1290 [1] => 1291 )

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Body Weight Training with Bands is your "Secret Weapon" to successfully performing any body weight exercise with perfect form

For most trainers, when I ask them if they do assisted training with bands, they say yes. Then when I ask them what, they reply...“We do assisted pull ups with them.” I than respond by saying.....   THAT'S IT????? What about assisted....

• Push ups
• Lunges
• Squats
• Single leg squats
• Hand stand Presses
• Jump squats
• Split squats
• Get ups
• Planks
• Pistol Squats

The fact is, bands can assist any body weight training exercise where gravity is the obstacle. There are a lot of individuals that cannot do a good push up or lunge.   And hand stand presses or pistol squats are not even a consideration.  However, trainers or coaches rarely consider assisting those exercises.  Instead they allow people to compensate or they go to a free weight exercise. Why? I cannot answer that specifically but I can tell you that when you provide the body with a little "gravity" assistance with any body weight training exercise that is challenging, it eliminates inhibition and allows the body to recruit the right muscles, in the right sequence with the right level of stabilization. This, in turn, develops better power with those movements. One of the Band Assisted techniques I have been using for several years is a high rep volume assisted push up, lunge and squat jump approach where athletes or adult fitness clients perform these exercises for 3 to 5 minutes doing 5 to 10 reps every 30 or 40 seconds.  The goal is to build muscle memory and total body stabilization strength.    What I have seen is a dramatic improvement to full body weight strength when the assist is removed after 4 to 6 weeks.

Assisted Push up 6 Week Case Study

I have been training 20 high school age female athletes over the past 3 months. 16 of the 20 could not do more than 1 good push up and 12 of them could not even do 1 push up After 6 weeks of doing assisted band tempo push ups using a 30 second on and 60 seconds off interval x 5 to 7 sets, we were able to get 18 of of the 20 girls doing at least 5 or more good full body weight push ups. By eliminating the inhibiting factors of a push up, the girls were able to teach the right muscles and core stabilizers how to do a push up. Also, it is well documented that to create muscle memory you need to be able to perform 12 to 15 quality reps. By using the band as an assistive training tool, they were able to build muscle memory which would not have been possible without decreasing the effects of gravity.  I have found this to also be true in my own training where I frequently use a band to assist multiple body weight training exercises to help me create better body movement awareness. Here is how I recommend doing Independent Assisted Push ups.

  In a Large group training class we will work in partnerships where the holding partner provides the needed band assistance.

Other Helpful Assisted Body Weight Training Videos

Band Assisted Training for Step Ups and Single Leg Squats

Band Assisted Training for Lunges

   

What you need to do Band Assisted Body Weight Training

 

Single Band Package and a Band Utility Strap

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Easy Band Exercise Progressions

Band exercise progressions can be super easy to install when you look at adding in simple complimentary movements. Complimentary movements that can create quick progressions include:

1. Upper extremity bilateral reach
2. Upper extremity reciprocal reach
3. Step action
4. Picking up a foot
5. Lower extremity reach
6. Leg tap

The following video takes you through how to implement progressions using complimentary movements while performing a simple horizontal vector lunge.

To challenge you this week, take one band exercise and see how many different progressions you can come up with for that particular exercise without using any other equipment. [post_title] => Band Exercise Progressions Made Easy [post_excerpt] => Progressing with resistance band training becomes very easy by applying simple complimentary movements like squatting, reaching or stepping. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-exercise-progressions-made-easy [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:16:57 [post_modified_gmt] => 2016-10-26 16:16:57 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16454 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16454Array ( [0] => 1290 [1] => 1291 )

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Using a Towel During Band Training

I would have never thought a simple towel would have been so effective at increasing the core intensity and comfort of band training. Every time I look to add accessories to band training I ask myself 3 things:

1. Will the accessory ultimately damage my band?
2. Will it potentially create a risk for injury?
3. Will it add to the value and effectiveness of band training without increasing complexity?

How Towel-Band Training Takes Pushing and Pulling to the Next Level

On a recent trip, I forgot to take along my band training handles which, in retrospect, was probably a good thing because airport security sometimes has an issue with them since they have metal carabiners. Regardless, when it came time to knockout a band workout, I realized I did not have my training handles. Normally this would not be a big deal because I could have easily done attachment free band training which did not require handles. However, I really wanted to do some aggressive upper body training using horizontal vectors so I really needed something that allowed me to aggressively grasp the band. In the past I had played around with towels which obviously I had available in the hotel so I decided to see what kind of workout I could get done using a single band and a towel. To make a long story short, I quickly realized the more aggressive my grasp, the more intense the muscle recruitment became. I also started to realize just how effective a towel was at allowing me to train diagonals and in rotational planes. As an example, single arm rotational pushing took on an entirely new meaning training with a towel. Now I knew pulling using a towel was great but what I did not realize was how comfortable lunging, pushing and pressing was.

Band Training with a Towel makes pulling and pushing a totally new type of band exercise.

 

Towel-Band Training Ideas

Here are some towel–band training exercise ideas so the next time you travel, you can knockout your own band–towel workout.

 

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RBT Travel Trainer Band Program Options

Click Image to Learn More

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Band Training and Hybrid Olympic Lifts

Teaching hybrid olympic lift movements to younger athletes can be difficult for multiple reasons:

1. Cannot lift the bar
2. PVC does not offer any resistance to load the posterior chain
3. Poor awareness of how to accelerate the bar
4. Poor scapular setting with the vertical pull and overhead lockout
5. Generating power through the hips
6. Poor RDL
7. Awareness of getting a good vertical line of pull

Band training offers an option to using the bar with young athletes or less experienced older athletes who lack olympic lifting movement skills.

The First Movement Drill

The first movement is a simple band RDL. By wrapping the band around the feet, it allows you to shorten the band to create an effective resisted load at the bottom of the RDL. It also teaches the athlete how to perform an effective lock out of the hips and firmly set the glutes. Too many times our athletes get too much knee flexion and do not allow the hips to migrate posterior or simply let the bar slide down their thighs. The band eliminates the bar hitting the knees while still allowing the athlete to place the hands in the correct position.

The Second Movement Drill

The next movement skill that seemed to be difficult for our athletes was the idea of pulling from the hang position. Many of our athletes wanted to pull the elbows posterior versus vertical. The other issue was that some of our younger athletes could not lift the bar. To address this with band training, we created a modified version of the band high pull. By wrapping the band around the foot one time it shortens which, in turn, causes the athlete to be taken into a hang position. We also take a wider hold on the band. These two modifications allow us to get athletes into the hang position with a resisted load. Obviously, this can be adjusted based on the height of the athlete. Now as they pull, the elastic nature of the band provides a need to create acceleration which is what many of our athlete’s lack. Also, it allows the athletes to emphasize a good scapular set by pulling the band apart at the top.

The Last Movement Drill

The last band training drill we implemented with bands was designed to improve overhead stability with the snatch. A band push press or even better a band jerk press—where the emphasis was to secure a locked out position overhead while performing a lateral hop against the band—has helped teach our younger athletes 2 things. It has helped the athletes learn first what it felt like to complete the lock out overhead and second, where their base of support should start and end. Also, by being able to push the band apart at the top, they learn to set the scapula to improve overhead stability.

Band training olympic hybrid movements can be used to teach young athletes not ready for the weight room or older athletes that lack olympic lifting skills.

How to Implement

For many strength coaches, these exercises may appear to be to low level due to resistance level. Also, our athletes at times struggle with understanding the importance of move skill practice. Last, finding time to implement this is and can be challenging. Our solution to this was a twice a week mini-band warm up where we implemented the high pull, RDL and jerk press. Upon completion of their band stretching and dynamic warm up they were instructed to knock out 1 set of 20 reps of each exercise. This took about 2 minutes or less to perform. Also, it is not uncommon for us to sometimes include these drills in our Friday metabolic day as well. [post_title] => Band Training for Hybrid Olympic Lifts [post_excerpt] => The best way to teach young athletes olympic lifts is by allowing them to perform hybrid versions using resistance bands. Learn how to set that up in your weight room. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-training-for-hybrid-olympic-lifts [to_ping] => [pinged] => [post_modified] => 2016-06-05 15:12:11 [post_modified_gmt] => 2016-06-05 15:12:11 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16399 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 16399Array ( [0] => 1292 [1] => 1291 )

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Learn How to Incorporate Off-Set Band Loading

Off-set band loading is the easiest way to create total body strength training workouts. It will simultaneously train your abs to be stabilizers in multiple planes.

Why Incorporate Off-Set Band Loading into Your Workouts?

• Your transitions are easy. All you have to do is switch sides.

• You need less resistance. You're only training one arm or one leg with an extended lever arm. Therefore, it requires half the resistance load.

• You only need one exercise. Training unilateral exercises creates a 2 for 1 situation. This is because 1 exercise is really 2 exercises.

• Your joint related issues lessen. With core (abs) activation levels higher using off-set loading, there is less joint surface gliding. This is what leads to joint irritation post exercise.

• You can use alternating sets. Alternating sets is a program design that works great with off-set loading. This is because switching sides is all that is needed to transition between exercises.

ATTACK YOUR CORE in EVERY WORKOUT, with EVERY EXERCISE, on EVERY REP!!

Why Off-set Band Loading Automatically Trains Your Abs The Right Way

If you understand the role of the abs, you know that their #1 role is to stabilize the low back. They essentially keep it from being taken through excessive movements. This can lead to injury. Words like anti-rotation, anti-extension and anti-lateral side bending are often used to describe how your abs dynamically work to protect your low back. However, traditional exercises like crunches, sit-ups and leg raises don't train the abs to be multi-directional stabilizers.  Off-set band strength training challenges the abs to be dynamic stabilizers in all 3 planes of motion on almost every exercise. As a result, off-set band strength training becomes the perfect way to train your abs to be dynamically stabilized. This is how they were designed to work. The following video will show you ways to incorporate off-set band strength training into your workouts. As you will see, they are super easy to do especially when using alternating sets as your workout program template.

Feel it for Yourself...

Stop training your abs doing crunches and sit-ups that are proven to hurt your low back. The Core Chaos 28-Day Program, which is just one of several 28 day programs in The Band Gym, makes every exercise an ab exercise. 

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Attack Your Core in EVERY Workout, with EVERY Exercise, on EVERY Rep!!

Take a Tour of The BAND GYM

  [post_title] => Building Awesome Abs using Off-Set Band Loading [post_excerpt] => Band strength training using an off-set load is the easiest way to program in a total body strength training workout that rocks your abs. Learn how easy it is to off-set load with resistance bands. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-strength-training [to_ping] => [pinged] => [post_modified] => 2019-03-02 16:43:36 [post_modified_gmt] => 2019-03-02 16:43:36 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16400 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16400Array ( [0] => 1290 [1] => 1291 [2] => 1293 )

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Assisted Band Training Improves Flexibility and Joint Mobility

Assisted band training is one of the best ways to improve flexibility and joint mobility. This is something I did not realize was a bi-product of resistance band training until I started learning more about what really caused poor mobility and inflexibility. Most people think it’s all about tight soft-tissue and passive stretching, which can be part of it sometimes. However, there is also a huge instability component that can lead to poor flexibility and mobility. One of the best ways to attack this type of inflexibility issue is by incorporating assisted band training.

Assisted Band Training Helps the Body:

• Lengthen by decreasing ground reaction forces
• Lengthen by decreasing momentum forces
• Lengthen by decreasing the body weight forces that come with gravity

As a result, assisted band training allows the body to perform larger amplitude movements as well as better quality movements because it does not have to concern itself with having to optimize stabilization. Larger amplitude movement and better quality movement allow muscles to lengthen while following the correct motor pattern.

Can You Use Assisted Band Training as a Finisher Workout?

The answer is YES and I highly recommend it if you are not very mobile or flexible. I know finishers are typically “go hard or go home” routines but who says they have to be? As a person who is enjoying 50+, it has become equally important for me to finish a workout with restoration techniques as it is maximum exhaustion. That said, I think you will find this finisher very helpful at improving or restoring normal hamstring and hip flexor mobility while training in your own Home Band GYM.

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Do You Have Any Thoughts About Assisted Band Training?

Let me know what you think by commenting below.

[post_title] => Assisted Band Training for Hamstrings and Hip Flexors [post_excerpt] => Hamstrings and hip flexors are muscles that often are compensated for because there are so many ways for the body to compensate. Using band assistance helps eliminate those compensations. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => assisted-band-training [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:18:33 [post_modified_gmt] => 2016-10-26 16:18:33 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16395 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16395Array ( [0] => 1290 [1] => 1292 [2] => 1291 )

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Resistance Band Training Mistakes that will Damage Your Bands

These resistance band training mistakes lead to an unsuccessful training experience and potentially damaging effects to your bands:

1. Stretching bands beyond their recommended stretch length.

Allowing individuals to stretch bands beyond the recommended stretch length of 1.5 to 2.0 yards per band is by far the most frequently made mistake when training with resistance bands. As coaches and trainers, we will challenge our clients to progressively increase in intensity which, in many cases, requires increased resistance. Fortunately, with bands all that is required is increasing the starting tension by moving further away from the point of attachment. Unfortunately, there is a limit to how far a band setup can be safely lengthened but often this is not well understood or taken into consideration by coaches who are monitoring several clients at one time. The key is to educate your clientele and set visual boundaries, like cones or floor markings that reflect how far a particular band set-up can be stretched. Also, taking the time to educate clients about the hazards of repeatedly overstretching bands will also help in eliminating this issue. This will provide the training individual a visual goal or guideline while keeping their bands safe and allowing them to focus on effort instead.

2. Having clients train with too strong of a band.

Bigger is not necessarily better when it comes to band training. The goal, as with any resistance tool, is to challenge effort without compromising quality movement and muscle substitution patterns. Quick, fast and high quality movements with a controlled eccentric phase should be the emphasis when starting to train with bands. With accelerated eccentrics as a possibility with band training, emphasizing eccentric control at first will be critical to training success. Being able to keep some level of tension on the band system at all times while performing a full range of motion should be goal #1 for first time band users. Once this is accomplished, higher levels of band tension and exercise speed can be progressively introduced.

3. Not cleaning and storing bands appropriately post workout.

Unlinking bands and hanging them up after a workout will allow bands to be stored in a relaxed state which keeps a band’s training resistance consistent for a longer period of time. Also, taking bands apart after workouts and hanging them up allows bands to be placed in a relaxed state while allowing them to dry if wet and be readily accessible for the next session. Cleaning a band can be done by setting up a simple soap and water solution in a spray bottle with disposable paper towels that clients can access post workout. By teaching clients how to clean and store bands, they develop an appreciation for band training which, in turn, increases the training life of the bands.

4. Training too fast and not controlling momentum created by accelerated eccentrics.

Bands can increase eccentric momentum and unlike free weights can create joint and muscle trauma if clients are not taught how to transition from a concentric into an eccentric phase of movement. Initially, clients should train with a stability mindset where emphasis is on a slow controlled eccentric phase which is consistent with most free weight training approaches. As eccentric control improves, an accelerated concentric phase can be introduced while keeping the eccentric phase slow and controlled. As clients become more coordinated and confident with band training, they can progress to a faster eccentric phase with a faster acceleration—always creating a short hold at the end of a concentric phase to ensure full range of motion, peripheral stability and the ability to set stabilizers to handle an accelerated eccentric force.

5. Poor cuing and progression of locomotion band training.

Band locomotion is a unique strength and conditioning band training approach that provides clients with the ability to increase strength, balance and movement efficiency while performing multiple variations of a critical movement skill. However, training this multi-joint and muscle movement requires taking a very slow progressive approach to ensure client safety and success. Unfortunately, most coaches consider locomotion training a simple skill and do not take into consideration the high level of deceleration control needed to perform locomotion drills like a shuffle walk, backpedal or skipping while being placed against band resistance. Band locomotion training needs to follow a progressive approach that keeps amplitude of movement, band resistance and speed of movement well within the functional level of a client.

6. Training without progression.

Bands may seem like a simple tool, but in reality they can lead to injuries if a progressive training approach is not followed. The impact bands have on deceleration control and increased eccentric momentum has been discussed. Knowing that 95% of all joint and muscle-related injuries occur as a result of poor deceleration control, band training that is not properly progressed can quickly place clients into an overly challenged situation. Keeping amplitude of movement simple, speed of movement slow and band resistance at a non-inhibiting level, will allow clients to learn any band exercise safely.

7. Not completing a full range of motion.

One of the key benefits of training with bands is the need to create a high level of peripheral stabilization at the end of a movement. Not performing a full range of motion which is often seen when training with body weights or free weights, eliminates this peripheral stabilization benefit as well as the ability to improve stabilization where it is needed the most when it comes to eliminating injury.

8. Not keeping tension on the system at all times.

To ensure muscles are concentrically and eccentrically working throughout the full range, tension must be maintained on the band training system at all times. As a result, it will become important to choose the correct size band and take advantage of the 40lb resistance variability that each 41-inch band provides. Individuals that train primarily with free weights will often choose a heavy band only to quickly realize that it is too difficult to complete the final 25% of the movement due to the band’s ascending resistance being too great.

9. Overstretching a shortened band.

The best example of overstretching a shortened band is when standing on the band using the bilateral attachment free set up. Trainers do not teach their clients how to avoid overstretching the band between their feet which takes literally 30 seconds or less. By teaching your clients how to initially stand on the band using a shoulder width instead of narrow base stance, it will instantly eliminate the band from getting overstretched and torn. Along with this same set up comes the mistake of grinding the bands into the ground surface when moving around. This can be quickly eliminated by educating your clients to pick their feet up when moving in this setup.

Single resistance band training set up options.

10. Linking different size bands together.

Linking two different size bands together applies an increased stretch to the smaller band due to the tension difference between the two bands. The stronger band is “stiffer” and will require a greater applied force to initiate a stretch as compared to the smaller band. As a result, as force is applied to the linked up system the smaller band is going to stretch sooner and further than the stiffer larger band. Even though the two yard stretch rule is followed, it does not apply to this situation. [post_title] => Resistance Band Training Mistakes [post_excerpt] => There are several resistance band training mistakes that will lead to an unsuccessful training experience and potentially damaging effects to your bands. Learn more about these mistakes and how to avoid them today. [post_status] => publish [comment_status] => closed [ping_status] => closed [post_password] => [post_name] => resistance-band-training-mistakes [to_ping] => [pinged] => [post_modified] => 2016-10-26 16:19:32 [post_modified_gmt] => 2016-10-26 16:19:32 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16355 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16355Array ( [0] => 1290 [1] => 1291 )

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Resistance Bands Are Loved by Clients

For a fitness professional, a training tool that provides the versatility to train all aspects of fitness or performance, is portable, is easy to implement and is extremely client friendly, is a must have training tool. Flat continuously looped layered resistance Quantum bands are exactly that type of training tool that has a proven history of creating a positive client response while making life for a fitness pro and coach so much easier. Learn the reasons why clients love bands below.

12 Reasons Why Clients Love Bands

1. Allows you to train anywhere

Resistance bands are the ultimate portable training tool that will challenge anyone anywhere at any intensity while providing them the opportunity to get in a great workout anytime regardless of their location. A single band like the XXL Blue Band can create up to 250 lbs of resistance while having a carrying weight of 3lbs or less.  That is Unmatched Portability.

2. Provides minimal cost and maximum versatility

Resistance band training is a low cost training system with unlimited versatility.   Therefore any client can afford to exercise without having to deal with the time consuming hassles and expense that comes with joining a local gym.

3. Enables time efficient workouts

Clients will be able to implement time efficient circuit based workouts for strength, core stability and cardio endurance.   These workout will be movement (not muscle) specific and as a result make working out become more than just a way to get stronger.

4. Allows you to get stronger while building confidence

Resistance band training allows clients to get stronger while developing great confidence doing body weight exercises like push ups and pull ups by assisting what many individuals find impossible exercises to perform.

5. Teaches you to train all aspects of fitness

Clients can learn how to train all aspects of fitness including flexibility, cardio, strength, power and metabolic conditioning using 1 or 2 bands. Plus, they can accomplish this without beating up their joints which often happens when only free weights are used.

6. Eliminates fear and intimidation

Female clients that train with resistance bands eliminate the fear and intimidation factors that can come with lifting free weights or having to join a gym.

7. Reduces post exercise joint and muscle pain

Male clients can work out with heavy band resistance without having to experience all the post exercise joint pain and muscle soreness that often comes with free weight training.  Especially as the body ages.

8. Creates unlimited training options

Once clients master band only training they will be able to add bands to other free weight training tools which will, in turn, create unlimited contrast training options for building lean muscle faster.

9. Allows you to train deceleration control

Resistance bands allow clients to train deceleration control using a unique ascending resistance, something a constant free weight resistance is unable to impact. Knowing deceleration or the ability to slow down the body’s momentum, is the #1 reason why 95% of all muscle and joint-related injuries occur, training deceleration becomes critical to staying injury free and functionally fit well into retirement age.

10. Allows you to rock reactive core workouts without post stiffness

Trainers can create rock hard reactive core workouts that will be the key to clients avoiding injury to their low back which is the #1 joint injured. Also, using standing ground-based band stabilization exercises eliminates low back pain and stiffness that often occurs when implementing traditional ab exercises like crunches, sit-ups and leg raises.

11. Decreases the impact of gravity, momentum and ground reaction forces

Resistance band assisted training provides clients, who cannot run, jump or shuffle, a viable option to perform these movements by decreasing the impact of gravity, momentum and ground reaction forces on their joints.

12. Enables all ages to train

Resistance bands are not an age specific training tool.  Therefore, clients of all ages, including middle school children through senior citizens, can improve strength, flexibility, metabolism and balance training with bands.

Summary

Resistance bands provide training benefits that go way beyond simply getting stronger. Their ability to adapt to multiple ages, provide strength assistance, unlimited versatility and training convenience makes them a fitness coach’s greatest tool in helping promote an active long term fitness lifestyle.  

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As A Fitness Professional or Fitness Coach, RBT360 is the Best Resource to Get the RBT System Implemented into Your Training Programs.

[post_title] => 12 Reasons Why Clients Love Bands [post_excerpt] => Learn 12 reasons why bands have a proven history of creating a positive client response while making life for a fitness pro and coach so much easier. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => resistance-bands [to_ping] => [pinged] => [post_modified] => 2017-12-13 16:21:28 [post_modified_gmt] => 2017-12-13 16:21:28 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16339 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16339Array ( [0] => 1291 )

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Resistance Bands As an Off-Season Strength & Speed Training Tool

Below are ways to use bands in the off-season.

1. Dynamic Strength Training

We design our off-season training into 4 week mini-cycles. Every 4^th week is a de-load week or a testing week. During this time, we will add bands into primary exercises like back squats, bench press or dead lifts. Also, for fun I will teach the athletes a new band–dumbbell or band-barbell auxiliary exercise. Things like barbell-band curls, crossover speed squats or high velocity horizontal pushes. The goal is to allow the body to recover while having to adapt to a different stimulus. We want effort on primary lifts but not to failure. If we are testing, obviously that is not the case. Once the athlete starts to understand how to use the bands with barbells, we become a little more frequent at implementing them into the program.

2. Circuit Based Metabolic Training

Every now and then the athletes need a “shocker” which is typically going to be either a competition or a metabolic circuit. Normally, I will set up 1 or 2 types of circuits. Circuit 1 is 50% band stations and 50% dead weight or body weight stations. This creates a great neuromuscular contrast. Circuit 2 is exclusively resistance bands. Since band resistance is neuro-muscularly such a different type of load, we find doing this typically keeps athletes from plateaus and creates a dramatic change of pace. A typical metabolic circuit could be:

Split Squat Right – Split Squat Left – Horizontal Pushing – Horizontal Pulling – Push Press – Resisted Plank – Straight Leg Dead lift – Partner Assisted Glut/Ham – Hammer Curl – Tricep Extension High Pull

Using resistance bands to create a circuit is so easy because you just lay out the resistance bands or give each athlete one band and get started. The other thing is we will often do this out of the weight room which creates a nice change of pace.

3. Middle School Strength Program

Another way I bring resistance bands into our off-season program from a strength standpoint is by running a 1 or 2 time per week 8^th grade strength camp. This camp usually entails using body weight and bands with maybe some barbell only lifts as they become more advanced. Resistance bands seem to sell the workout and they teach the kids how to truly lock out on their Squat, Military Press, and Dead Lift. I find 8^th graders are eager to get into the high school weight room but typically nothing really fits their body stature. Therefore, initially training with resistance bands and body weights allows them to get control of their body, especially eccentrically before we have them start to use small bars, PVC pipes or actual olympic bars. Training this age group early with bands, I find, provides them with the eccentric control and awareness that ultimately makes dead weight training easier. If they can safely control the accelerated eccentrics of band training, a dead weight becomes much easier to control.

4. First Step Acceleration

It’s a pretty well known fact that if you win the first 5 yards or 3 steps in a game you probably are going to have good success and ultimately win most of the time. These are hands down the drills athletes enjoy the most. They require a very small amount of space, can be done anywhere there is space, usually only 2 bands with a link strap or 1 thunder band and work well with partner based training. We keep it simple by focusing on 4 basic drills:

Shuffles – Forward Bursts – Backpedals – Crossover (or Turn and Go)

These drills are typically done in partnerships with athletes performing 3-4 sets of 5 reps. Because these drills focus exclusively on acceleration, I instruct the athletes to return back slowly, set themselves and explode. Another option for training is for the coach to control everything with a whistle start which is an effective way to initially teach the drills and control the cadence of reps.

5. Agility or Deceleration Training

Your acceleration is only as good as your deceleration control and it takes a lot of strength to slow down fast. Deceleration control also requires significantly better total body integration to keep joints stable and positioned correctly. As a result, the other phase of speed we work on is 2-step deceleration training. These drills require our athletes to pre-load the band and work on performing 2 fast deceleration steps first, followed immediately by 2 acceleration steps. Without a doubt, resistance bands were made for this drill and performing this in partnerships makes this drill an easy drill to do anywhere. Like with acceleration drills our athletes perform both of these 2-step drills using a shuffle, forward burst, backpedal and crossover.

6. Linear Speed Training

Even though we feel very strongly about first step explosiveness, athletes need to be able to accelerate out 15 to 20 yards as well. This is where partner resisted running comes into play. Again using the partner based set-up, athletes alternate reps while performing linear resisted runs of 10 to 20 yards. These are typically done using a hip attachment initially but will eventually move into a harness set up to integrate the trunk and hip. To learn more about using bands for speed, Accelerating to the Ball is your best option.

7. Sport Specific Training

As our athletes master many of the basic drills we have discussed, it is always fun for the athlete to work on sport specific movements that they perform every day in their sport of choice. For example…

• Lineman fire-outs
• Lineman swim moves
• Basketball posting
• Baseball fielding
• Block starts
• Soccer kicks

There are tons of sport specific drills that can be implemented with resistance bands.  Honestly, your imagination and understanding of function is really the only limiting factor when it comes to creating sport specific drills. However for high school athletes, I have a tendency to make sure we have truly mastered the basics first.  Even though sport specific training is exciting, mastering the basics will get your athletes where you want them to be at game time.

Summary

Can you imagine how much it would cost to purchase a special training tool to support performing all of these training scenarios? Hopefully by providing this information to you, it becomes pretty much a no-brainer that resistance bands need to become a part of your off-season training program regardless of what area of focus you want to optimize with your athletes.    

Learn More about How to Train Athletic Speed and Quickness using the Resistance Band Training System

     

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Using Bands in Your Workouts

Implementing bands into your workout can start with your warm up, finish with your cool down or go anywhere in between. ;) Remember a continuously looped, Quantum Band is another muscle without a nervous system. You have to provide that. As a result, implementing bands into your workout is like having muscles train muscles which makes it adaptable to anyone and to all components of a workout.

A Quantum Band is like another muscle without a nervous system.

The following blog will provide you with insight and video examples on how to implement bands into your workout regardless of what component of your workout you are focused on.

Using Bands in a Dynamic Warm Up

Bands are by far the most effective way to perform a dynamic warm up. A band's continuous looped pliable construction and “muscle like elasticity” allows individuals to perform a dynamic contract–relax stretching routine that not only passively lengthens out muscles but allows the muscles to slowly begin to warm up at the same time.

Band Stretching Warm Up for an Upper Body Strength Workout

Implementing Bands into a Pre-workout Muscle Activation Routine

Very few individuals perform a pre-workout activation routine before aggressively proceeding into the higher intensity part of their workout. Using bands to activate key core and primary muscles prior to a workout will improve the intensity level of a workout while eliminating the potential for muscle or joint related injuries that often occur due to the body not being ready to train hard.

Total Body Activation Exercises for both Upper and Lower Body Planned Strength Routines

Implementing Bands in Strength Training

Obviously bands create a resistance that can easily be implemented into a strength training routine. However, what most individuals do not realize is that a band’s unique ascending resistance challenges muscle strength in ways that all other body weight or free weight tools can’t. Therefore, regardless if bands are used in conjunction with or separately from free weight or body weight training tools, by implementing bands into the strength training component of a workout, it will create a significantly greater strength training effective than if training without bands. Here are 4 ways to implement bands into the strength training component of a workout:

1. Perform a band only strength training circuit (awesome for travel workouts)
2. Alternate between a band exercise with a free weight or body weight exercise
3. Complete a primary free weight workout round and then follow it up with a series of auxiliary band exercises to maximize muscle fatigue and saturate the muscle with blood
4. Simultaneously train with bands and free weights to train the entire strength curve

Simultaneous Band–Barbell Bicep Curl Training

Heavy Band Strength Training

Implementing Bands as a Finisher

An effective finisher can achieve several goals including additional calorie expenditure, saturating a muscle with blood for greater growth or re-establishing a higher level of central nervous system excitement. Regardless of the goal, a band's ability to provide resistance to any movement and change resistance on the fly allows individuals to perform a high intensity finisher without having to concern themselves with using several different training tools.

Alternating Band Training Options that can Easily be Put into a Band Finisher

Implementing a Band Cool Down

As previously noted, bands are an outstanding passive stretching tool for both a pre-workout dynamic warm-up and also as a post muscle lengthening cool down. Using a longer duration stretch approach, a band’s elasticity provides a muscle with a gentle accommodating post exercise muscle lengthening. This is perfect for decreasing the central nervous system while allowing rhythmical breathing to be performed during what is a very relaxing way to re-establish normal muscle length.

Summary

Obviously resistance band training could be used to complete an entire workout, but many individuals want to incorporate different training tools to create workout variety. However, training with resistance bands provides a unique and unmatched training response that cannot be simulated with any other type of dead weight, free weight, body weight or suspension type training device. As result, resistance bands should be part of every workout. Fortunately, implementing bands into your workout can occur within any component of that workout making it very easy to achieve regardless of what the overall fitness or performance goal is for that specific workout. [post_title] => Implementing Bands into Your Workout [post_excerpt] => Stretching, warm-up, strength training, cardio training or the cool down are all components of an exercise program that can be accomplished by implementing resistance bands. The following videos will show you how. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => implementing-bands-into-your-workout [to_ping] => [pinged] => [post_modified] => 2016-03-23 23:44:05 [post_modified_gmt] => 2016-03-23 23:44:05 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=14349 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 4 [filter] => raw ) ID: 14349Array ( [0] => 1290 [1] => 1291 )

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Band Exercises You Should Master

Resistance bands are a great tool to use with your clients, but one of the number one questions that I get is, “What exercises can I do with bands?” Well I’m glad you asked! The following 12 band exercises should be the first exercises you master when initiating a Resistance Band Training program using Quantum Bands.

Why Master these Exercises First?

• They come with an easy learning curve so success is guaranteed.
• They require no additional equipment but bands and your body.
• They will increase strength to all body weight only exercises.
• They will provide you with an instant total body workout you can do anywhere at any intensity.
• They will increase your dead weight strength by improving joint stabilization where you need it most.
• They will teach your body how to quickly generate force which will transfer into greater power with daily activities and recreational sports.
• They will allow your joints and muscles to recover faster when performing active recovery workouts with a lighter resistance band.
• They will allow you to easily create high intensity, fat blasting, calorie burning, strength circuit workouts that you can do 4 times per week at various resistance levels and work loads.
• It sets you up to begin focusing on increased exercise volume to specific body regions to create more of a muscle sculpting effect without the concern for overuse injuries.
• They are the perfect strength exercises to conveniently combine with any cardio-based treadmill, stepper or stationary bike workout if you enjoy doing those.
• They are the best 12 exercises coaches or trainers can use to initiate a large group band only workout.
• They will provide you with the core stabilization, mobility and strength to move into more advanced multi-plane, higher velocity, power-based band exercises.
• They will provide a fun and convenient way to strength train.

Knowing the benefits of mastering these 12 Band Exercises, it's time to show you all 12 of these key band exercises and subtle progression tweaks you can make if needed.

12 Band Exercises to Master

The following 12 Band Exercises are performed in a sequence (in the video) that allows you to easily flow through all 12 exercises while hitting every body part with 2 or 3 different band exercises.

1. Plank
2. Mt Climber
3. Seated Row
4. Chest Press
5. Incline Chest Press
6. Pull A Part
7. Shoulder Press
8. High Pull
9. Hammer Curl
10. Triceps Press
11. Front Squat
12. Split Squat

Summary

A few years ago I showed you the 10 best beginner band exercises. What's interesting is 8 of those exercises have withstood the test of time. However, what I have realized over the years is that training with 1 single band using an attachment free setup is definitely the best place to start when introducing band training. As a result, I am confident—after completing 1000's of workouts with my adult fitness members—that these 12 Band Exercises will create awesome training results and success 99% of the time.  

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Once you have mastered these 12 Band Exercises  start building strength and muscle definition using different levels of Band Resistance with this Single Band Package.

 

Get Your Own Single Band Package

 

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Home band training, following the RBT Method, is unlimited when it comes to indoor training setups, exercises, workouts and programs.

Do you struggle coming up with home band training ideas that keep your workouts energizing and fresh? I know I can definitely fall into doing the Same Old Same Old Routine. Fortunately with resistance band training (vs. with free weights) there are unlimited ways to change up workouts, exercises and programs to keep things fresh and fun. Let me take you through several indoor training ideas and examples of how you can make your home band workouts more fun, fresh and challenging.

Home Band, Indoor Training Ideas Anyone Can Implement

1. Short Burst Cardio Training

Who needs a treadmill?? Link two bands together and hook them to a bar or a door using a band utility strap. Then, set up a couple of cones or floor markers. For 30, 40 or 60 seconds, work on simple 3-step shuffles, backpedals or skaters, then rest for 15-20 or 30 seconds between exercises — complete 12 to 15 sets or 15 to 20 minutes of work. Increase work time or decrease rest time as your fitness level improves. This will not only challenge your cardio, it will help improve lower body strength, power and endurance.

2. Burn Calories While Improving Agility and Balance

One of the most convenient ways to train agility and balance is using the 13-inch dynamic stabilizer. It takes minimal space and it trains what most people lose as they age...hip stability. Using a 13" dynamic stabilizer band makes hip stabilization training a cardio workout. You set your speed, work intervals, rest intervals and sets. By you setting those variables, this becomes an Anybody, Anywhere, Anytime workout you can do at home.

3. Get Out of the Same Old Plane of Motion

Our body is designed to move in multiple directions. However, traditional strength training programs often have you moving in single planes either up and down or forward and backward. Rarely do you see people strength training using rotational or sideways movement patterns. Training your body to move in different directions that include rotational patterns or sideways patterns is a great way to change up your workout. Not only will you find yourself working a lot harder, you will see a significant increase in your strength because you are strengthening your weakest link.

4. Train Trunk Stability with Strength Simultaneously

I like to bring in trunk stabilization training as often as possible with my strengthening exercises. Specifically, I like using off-set loading and horizontal vectors, something resistance band training can easily be setup to do. This simple training technique will provide you with several home band training variations.  For example a dowel or towel is a simple way to apply both horizontal vectors and off-set loading.

5. Band Training with a Common at Home Accessory

Towels are a great band training accessory that everyone has. What makes a towel one of those awesome indoor training ideas? You can add it to your resistance band training without worrying about damaging your bands or losing your grip. Plus, it allows you to off-set load to train more trunk stability. Lastly, it adds length to your band training setup which can sometimes make training better.

6. Using Different Band Setups to Train the Same Muscles

When it comes to band training there are many different setups you can use to train the same muscle regions. You can use attached or attachment free setups. You can go with unilateral or bilateral setups. For example, here are two different ways to train your lower body using 2 different band setups that also brings in all planes of motion.

7. Changing Rep Tempo - Band Training Exclusive

A resistance band's variable resistance (VR) allows you to change up rep speed. This is not possible with gravity dominated training tools like dumbbells or kettlebells. By increasing rep tempo you are able to impact different muscle fiber types which creates a much different exercise feel and response. Plus, it allows any exercise to go from more of a strength building effect to a metabolic effect. Since any band exercise allows for changes in rep tempo, you have an instant variable you can change on the fly.

Summary

Obviously indoor training workouts can and are unlimited when it comes to creating variations, modification and a fresh workout experience. Truly the only limiting factor to keeping your home band training workouts fresh is your knowledge.

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Your Home Band Training Never has to get Boring Again

 Click Here to Get Unlimited Indoor Training Ideas

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Training with Both Bands and Weights

Yes, I am a Band GUY and yes, I am very passionate about the importance of incorporating flat, continuously looped bands into all workouts, but I also understand the importance of incorporating body weight and free weight training into my personal and adult fitness workouts.

Why Not Use Both?

From a strength and conditioning standpoint, resistance bands achieve what free weights can’t but that doesn’t mean free weights are wrong or bad for you. Last time I looked, we still have to overcome gravity every day we wake up and lifting a gravity dependent dead weight is still one of the best ways to get stronger against gravity and build lean muscle. I want to discuss why combining flat, continuously looped, resistance band training with free weight resistance training will provide the body with what could be the perfect strength training approach. This is regardless of if your goal is to get stronger, shed unwanted fat, increase lean muscle or improve your athleticism.

Why You Should Train with Resistance Bands and Weights

Improving Movement Quality to Achieve Better Muscle Recruitment

We know that the better the quality of movement, the better the muscle recruitment. Very often movement is compromised when performing free weight training in order to complete the movement. We all know compensation leads to injury, and unnecessary joint and muscle pain. With bands, the resistance can be increased or decreased instantly by adjusting the starting stretch tension. Many individuals like performing an auxiliary type band exercise after doing a primary free weight exercise. This is a great way to combine bands and weights for muscle growth and definition. By using what is known as a "super-set" training technique, it maximally fatigues the muscle while still performing a quality movement pattern but not placing the joints at risk of overuse injury.

Workout Example: Performing a bench press set or workout followed by a band resisted, standing chest press routine or assisted push-up routine where perfect reps are the goal.

Improving Power

Life is really all about creating power or being able to create "quick strength". Free weights, without a doubt, are the best option at developing absolute strength but that typically is seen as slow strength movements. Bands on the other hand, allow you to change the speed of movement and actually accelerate movement which is more consistent with how power is increased. Therefore, by combining aggressive, free weight absolute strength training, using heavier weights and low reps—with higher velocity band resistance training for low reps and a moderate resistance—an individual can teach the body how to generate force faster which is exactly how power, not just strength, is increased. In the real world, being able to generate strength quickly, versus slowly, is far more important at keeping our body healthy and functioning at a high level.

Workout Example: Combining barbell push presses and band jerk presses.

Creating Long and Strong Muscles

Very often when lifting weights, range of motion is restricted due to the movement or the inability to lift the weight through a full range of motion. By adding in a band while performing a free weight movement or following up a free weight movement with a similar band resisted exercise, you allow the muscle to be maximally lengthened during the eccentric movement. This ensures the muscle does not lose flexibility which can happen if using only free weights. By doing this, it not only improves flexibility but will also improve the body’s ability to load off the muscle prior to a concentric contraction occurring which will make the muscle contract better and work more efficiently.

Workout Example: Performing barbell or dumbbell bent over rows and following that with band squat rows.

Also keep in mind that bands are a tremendous pre-workout stretching tool that allows individuals to optimally prepare their muscles and joints for high intensity, full range of motion strength training.

Strengthen Full Range of Motion

A free weight resistance is a constant resistance that causes different levels of muscle recruitment based on where the resistance is being applied within the range of motion. As a result, in most free weight exercises the muscle is working harder at the beginning and in the mid-range of the movement versus at the end of the concentric movement. With an ascending band resistance, the work effort of the muscle is going to increase as range of motion increases. Therefore, by training with bands and weights the muscle is getting maximally challenged throughout the entire range of motion.

Workout Example: Performing heavy squat training and the following workout doing more band related, squat training like front squats, split squats or reverse lunges.

When Lifting Weights is No Longer an Option

Band resistance training is more joint friendly for several reasons. Therefore, incorporating only band resistance workouts periodically during a training program provides the muscle an opportunity to recover and ultimately become stronger due to enhanced recovery. Also, for those individuals that have lifted weights for years and can no longer lift weights due to significant joint or tendon pain, band training provides them with an option to keep their muscles strong and well defined. What’s also interesting is that for those individuals that performed a band resistance training only program for an extended period of time, they frequently reported back that they were able to return back to free weight resistance training again without the reoccurring joint or tendon pain.

Develop Reactive not Just Isometric Joint Stability

Isometric stabilization is critical to lifting heavy free weight resistance. However, with day to day function, being dynamically or re-actively stable becomes far more important to keeping joints, cartilage and soft-tissues healthy. By training with bands and weights, it teaches the body to be both isometrically and dynamically stable anywhere throughout the range of motion, therefore keeping joints safe no matter what the movement challenge may be.

Workout Example: Training barbell squats and combining that with resisted band step lunges or quick step drills using a horizontal vector and a 3-inch box.

Develop 3-D Strength

It's well understood that the body is multi-planar when it comes to muscle structure and function. Free weight training is essentially limited to training in a single plane whereas resistance bands allow the body to train in multiple planes. It is also well understood that a muscle is only as strong as its weakest point or plane. By training with bands and weights, it allows the body to become optimally strong in all planes which I refer to as 3-D strength. By optimizing strength in the weakest plane, it will allow the strength in the strongest plane to increase. From a weight lifter perspective, band training in different planes and using different vector will increase your strength of primary movements.

Workout Example: Performing barbell dead lifts with horizontal, vector band rotational pulls to improve hip stability in the frontal and transverse plane.

Summary

Training with bands and weights does not have to be mutually exclusive. Instead, by combining band resistance training with free weight or body weight resistance training, it allows the body to optimize strength while improving key components of function that would not occur if training with free weights only.

Related Posts

Attaching Bands to the Body - Learn How Band Training for Hybrid Olympic Lifts Contrast Band Training - What is It?

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