Speed Strength Training with Bands

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Speed Strength Training with Bands is not just for Athletes

I know for many individuals that see the word “speed”, they immediately think athletes and concern for injury.   I can understand why, however, when it comes to speed strength training with bands it’s as much a strength drill as it is a speed drill.  Plus there are so many ways to progress safely and you want to keep those fast-twitch fiber working as long as you can.


In reality, any movements can be a speed drill when it comes to training with an ascending band resistance because the speed can change during the movement.  This is not the case when training with gravity dependent constant resistance free weights.   The key is understanding why you want to work on speed strength and how to manage the progressions of speed strength training drills.

Why Should Fitness Adults Do Speed Strength Training Exercises?

  1.  It works on developing footwork or foot placement which translates into improved reactive balance and coordination.
  2. It is a great way to work on deceleration (slowing down) of momentum which, when lacking, is what results in 95% of all injuries we sustain as we grow older, especially falls.
  3. If done with a small band, these speed strength training drills create a very safe level of momentum that most individuals can manage easily.
  4. It’s energizing to be able to train fast instead of always doing slow free weight stuff.
  5. By applying two short steps vs. just one step, it allows individuals to work on movement timing which will translate into many daily or recreational activities becoming easier.
  6. It helps teach the body how to quickly respond to ground reaction forces which we are faced with every day.
  7. It works on fast twitch muscle fibers which are slowly lost as we age.  Keeping these muscles actively working in your body, allows you to keep things like throwing, swinging a golf club and running better.

Coaching Tips When Creating Your Own  Band Speed Strength Training Workouts

  1. Using a linked up band setup  or small band looped into a bigger band provides a wider variance of resistance to fit more exercise options
  2. Work on movement timing and rhythm. Once you have that mastered, speed will naturally start to occur as you feel your confidence improving.
  3. Small bands decrease the chance for inhibition and better integration of movement.
  4. Train with longer intervals at first so you have time to work on your timing. Moderate speed with a longer interval of 45 seconds is better for muscle memory vs. 20 second intervals.
  5. Feel free to add in extra contact points to increase stability.  Greater stability will allow you to move faster.
  6. Always work on increasing speed of the accelerated (concentric) movement first and keep deceleration or the return movement slow.
  7. As you increase intensity, increase rest so you can recover enough to keep your speed up.


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