Crank it in the Ring of Fire

By Dave Schmitz of Resistance Band Training

There is absolutely no better way to train a group of highly motivated fitness enthusiasts with resistance bands than by putting them in The Ring.  Yes I said The Ring.

Training in the Ring using resistance bands is the ultimate in partner band training.  Not only does it provide an opportunity for 6 to12 people to push each other, it also allows trainers to create tremendous group chemistry and community. And as always when it comes to band training… You know you can train anywhere, anytime at any intensity.

However there are a few recommendations “the band man” needs to share with you before you crank it in the ring:

1.  Make sure your group has mastered the movement you want to do in the ring.  The ring is an advance training approach and can be intimidating to some, so make sure everyone is ready.

2.  As a trainer you must train in the ring and have become proficient with teaching  partner based training before you bring on the ring.  It’s like going from 1 on 1 to bootcamp training.  It takes some practice and progression

3.  Map out your workout.   Here is a challenging 20 minute workout in the ring

Perform 2  cycles using   a 50 – 10 soundtrack from the Best Boot Camp Music powered by Workout Muse.  Switch to the next exercise once both have completed or perform each exercise circuit 2 times:

1.    Back pedal -  Holder doing squats
2.    Shuffle Right – Holder doing Assisted Lunges Right
3.    Shuffle Left  – Holder doing assisted lunges left
4.    Stationary High knee running  Holder doing Right leg Split Squats Switch half way
5.    Split Jumps everyone as a finisher

4.  Make sure you use at least 2 or 3 blue or grey bands as the center ring and purple or green for the stations
Typical 10 person ring would be 3 Grey Bands and 20 Purple Bands to form 10 linked up band setups stations

5.  Always have everyone meet in the middle before they accelerate out.  This keeps everyone on a consistent tension during the acceleration phase

6.  Best to have an even number of ring participants so you always have an even ring tension

7.  Keep ring size to 6-10 campers per ring

8. Smack talking is allowed as a holder or a worker.

Now push play using Boot Camp Dynamite’s interval training music system and you put the ring totally on auto pilot.  In 20 minutes you have a group that is laughing and breathing hard all at the same time.  Get ready because they are going to ask for the ring every week.
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To order your own ring today… go to www.resistancebandtraining.com and click on the Store.  Now all you need to do is pick up 2-4 grey bands and 20 purples.

Dave Schmitz is the Band Man and presents nationally on the Art of Reactive Resistance Band Training for fitness, performance and rehabilitation.  Dave not only teaches 100s of trainers throughout the world how to set up  their own niche proof Band Bootcamp  but he also runs his own successful boot camp at www.gtownbootcamps.com and Performance Camps at www.gtownfastandfit.com

If you want to crush your competitors by building an unmatched training niche or take your daily or athletic performance to new levels, you need to check out the Band Man.
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PS- If you are looking for the best fitness and exercise music to automate your group exercise or personal workouts, please click the link below:

Best Boot Camp Workout Music

PPS- If you want the world’s first and only turnkey 20-10 tabata interval training music system, please click the link below:

Tabata Interval Workout Music

Tags: band exercises, best boot camp music, dave schmitz, interval training music, interval workout music, resistance band training, workout music

This entry was posted on Sunday, August 9th, 2009 at 4:51 pm and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.