Supercharged Band Training Approach

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Super charged band training

How To Get Better Results using the RBT Supercharge Band Training Approach

Just in case you didn’t know, your muscles are dumb. They do not think. They simply react and adapt.   This is especially true when it comes to changes in exercise speed.

The Supercharged Band Training approach is one way to blow through plateaus by incorporating a  variable ascending resistance vs. constant resistance.

For most people, when they think of interval training, they think of 20 minute or 10 minute workouts with a consistent tempo while they’re doing a specific time or rep based work set followed by a specific rest time between sets.

A Supercharged Band Training approach is going to challenge you to change the rep tempo and speed of movement.  By changing tempo it causes the release of some pretty powerful and natural fat burning chemicals. It also pushes you for short periods, which is mentally easier to do than trying to push for several minutes.  Lastly it’s going to train fast-twitch muscle fibers which will help in improving balance and muscle response time.  Things often lost as we age.

Fortunately, resistance band training incorporates a “variable ascending resistance” that allows for actual changes in rep speed during an exercise. This is not the case when training with a constant free weight resistance.

Supercharged Band Training Intensity

It doesn’t matter what your age or current fitness level, unless you learn how to apply different speeds of movement during your workout the body, and specifically the nervous system, will become a slow reactor.   Since we know age is going to overtime, slow us down, strength training at the same speed all the time with weights will only accelerate that process to occur.

Supercharged Band Training does not require heavier weight or crazy risky type  exercises to effective introduce into your workouts. With this approach it is about controlled tempo changes and trying to do work faster periodically throughout a workout to keep the body guessing.

It can be during the concentric (acceleration) phase or the eccentric (deceleration) phase or both. However, applying it to the eccentric phase will require greater joint stability and movement control in order to slow down momentum forces. Since this is more advanced form of Supercharged Band Training, I recommend focusing on changing speeds with the concentric or acceleration phase only.

Supercharged Band Training will not be easy and it will require having an exercise well mastered which means it is not for RBT beginners.  It will require focus and effective muscle integration.  I recommend starting with an aggressive 15 seconds on, 15 to 30-seconds rest between sets while focusing on doing 1 accelerated rep at a time versus trying to do the entire set fast.  As you become more familiar with accelerated reps, you can begin to try bundle 3 to 4 fast reps together.  The goal is to eventually do 15-sec of fast reps.

For example, Band Speed Squats are a great option to start with. Doing 3 to 4 – reps every 15 seconds with a 15 to 30-second rest will instantly raise the effort bar.


Change of Pace to Traditional Interval Strength Training

Traditional interval strength training involves doing challenging sets of your favorite strength or locomotion type exercise, typically lasting 30 to 60 seconds in length. Supercharged band training is shorter in duration (10 to 20 seconds max) while attempting to go as fast as possible on each rep through a full range of motion.

Supercharged band training is simply faster which is what makes the workout harder. It’s like sprinting, but in this case you are using exercises not running. This is much easier on your joints.

Doing short, brief, high intensity exercise tempo sets repeatedly and frequently beats old school constant cardio for fat loss, every time. It also increases workout intensity and stimulates the release of all those good anti-aging chemicals that occur when training at a high intensities.

Supercharged Band Training can make a dramatic change in how your body looks because it causes the release of anti-aging, fat-burning hormones called Catecholamines.

Catecholamines are “fight-or-flight” hormones released by the adrenal glands in response to stressed, high intensity interval training. They are part of the sympathetic nervous system, and they force the release of free fatty acids (i.e. body fat) into the bloodstream.

Catecholamines eventually convert to dopamine, to norepinephrine, and eventually to epinephrine, which ultimately forces fat to be burned. I realize that may be a little over the top, but this is one of the many reasons why high intensity band training is so much more effective for fat loss than just regular interval training .

And That’s Really Only the Beginning…

  • Supercharged band training workouts can be extremely efficient, so they save a ton of time working out.
  • They lower insulin, raise Growth Hormone (GH) up to 400% and naturally force your body to release all the powerful brain chemicals mentioned above.
  • Supercharged band training provides an even greater metabolic “after burn” effect. Strategically placed high intensity bursts have the potential to increase your metabolic rate for up to 38 to 48 hours after doing just ONE 12 to 20 minute super-charged session.  Tabata’s training has proven to significantly impact EPOC (Excess Post Exercise O2 Consumption). Supercharged band training take this to a new level without the risk of injury and excessive joint soreness.

Other Advantages of the RBT Supercharged Band Training Approach

  • Decreases training boredom
  • Breaks up mental stress
  • Is very motivating
  • Creates a feeling of greater accomplishment
  • Generates training results faster
  • Can be done anywhere
  • Has a shorter learning curve
  • Doesn’t require using heavy weights or bulky equipment
  • Is more joint friendly than lifting weights


As you can see, there are a lot of advantages to bringing in the RBT Supercharged band training approach using flat continuously loop  Quantum Resistance Bands.  

The key is choosing your exercises correctly and not over doing this higher intensity approach.  I will take you through best exercises to start with and ways to tweak the Supercharge training approach in the following video.  However,  keep in mind that any RBT exercise you master can ultimately be used in a Supercharged band training approach.

4 Exercises to Apply the RBT Supercharged Band Training Approach

  1. Stationery Chest Press – SC Version is Speed Chest Press
  2. Push Press  – SC version is Thrusters
  3. Stationary Rowing – SC version is Speed Rows
  4. Box Squats – SC version is Speed Squats or Jump Squats

Best Supercharged Band Training Intervals

15 seconds on, 15 seconds off x 6 sets with a 45-second recovery between rounds.

Ways to Change RBT Supercharged Training

  1. I am going to change up resistance by moving out or moving back.
  2. I will go hard all 6 sets.
  3. I will do an isometric hold every other set.
  4. I will lower resistance on each subsequent set.



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