As a fan of band training, I just had to send you a shout out about using band exercises for complexes. As you know, barbell complexes are a popular training protocol that provides a combined strength and cardio challenge. They also are very efficient in terms of getting a good workout in a short period of time. The problem for me, and I suspect for a lot of older trainees, is that barbell training can easily lead to low back or shoulder injuries. Power cleans, snatches, bent over rows, upright or shoulder rows, even with just an empty Olympic bar, can create a high risk of injury for a lot of people. Adding load in the lifting phase of a barbell complex also requires dealing with slowing down movements in the eccentric phase to avoid putting undue strain on muscle attachments.

I found that a band complex is an awesome way to get a great workout without the injury risks of a barbell complex. Also, because bands de-load in the eccentric phase, they are a great way to train when I’m feeling sore. And as you know, bands allow me to train explosively (with fast movements) to train for power. I train these for 5-minute intervals (going through the circuit as many times as I can in that 5-minute period, no rest between exercises), resting about 2 minutes, and then repeating or doing another circuit. Here are two circuits I’ve used recently.

Single band, unattached

SLD x 6
Hammer curl x 6
High pull x 6
Front Squat x 6
Press x 6
Pull apart with reverse lunge x 6
Single band attached

Standing Row x 6 each side
Incline press x 6
Halo or overhead band hold with step back x 6
Lateral lunge or shuffle x 6 (each side)
Lunge (stepping toward attachment point) x 6 each leg