The Resistance Band Running Matrix Mayhem

By Dave Schmitz of Resistance Band Training

Cardio is one of the most difficult aspects of fitness to create variety within a bootcamp training environment.  I know that interval strength training is the key and yes you can do high volume sets to crank up the heart rate but sometimes it’s just fun to do some sprint work.

Unfortunately, not everyone can safely do sprint work and aggressive shuttle training due to degenerative joint issues, lack of hip stabilization strength, coordination concerns or just because the risk of injury is too great.

No question these were concerns of mine before I started seeing the impact of resistance band running and how everyone in my camp could do it without issues as long as we trained them in a progressive manner with the correct size of band.

No I do not have any research on what I am about to tell but I have tons of “Real world” results which is all I need to sell my campers on it.

For more info on the awesome resistance band Dave uses during this cardio interval workout video, please click the link below:

Dave’s Bands

Point #1-   The more the body learns how to stop the safer it is.

95% of all injuries occur as a result of deceleration.  I know. I have rehabbed thousands of these types of injuries as a physical therapist over the past 22 years.   Teaching campers that have become more sedentary over time, how to safely decelerate their body at slight faster velocities using bands, has allowed them to become  reactive, stronger, and safer on their feet.   This is why my campers say to me time and time again how much safer they feel on their feet and why they can now ski, hike and chase their children or grandchildren.

Point #2-   How difficult can it be to run 4 steps??

One of things you need to realize about running is that the “real work” with running comes with getting the body in motion or accelerating.  Once in motion, the body’s neuromuscular system goes into automatic pilot to some degree until you need to find another gear and accelerate again.   As fitness professionals we know that accelerating a weight is the toughest part of weight training.  It’s not any different with running.  Band running just make your campers repeat acceleration over and over again which overtime has tendency to really jack up the work load.

Point #3-   What if we could lessen the impact of the ground??

One of the most traumatizing aspects of running is when the foot collides into the ground.   Ground contact forces are what really can beat up our joints.  Interesting when you accelerate out into a band that is around your hips, the band actually softens ground contact forces which in turn makes it much more tolerable for the ankle, knee, hip and low back to keep cranking it.

But Dave, what about on the return portion of band running??

Interestingly if you use the right strength of band, people are very light on their feet as they return back at their own pace.  The key here is making sure they are not overloaded with too much band tension at first.

Point #4- Who says we have to run forward??

One of the best ways to train dynamic balance is by making the body get out of its normal pattern of locomotion.  One of the things I find in long distance fitness runners is that they have pretty poor balance.  Well think about it, when all you do is run in the same direction at the same pace for millions of miles, your body kind of forgets how to run sideways, backwards, or rotationally.   So if we started teaching people how to run sideways, backwards and rotationally, do you think their balance would improve??   You are darn right it would and that is why our campers talk about improved balance during their daily activities.

Many fitness professionals are scared to have their clients run in bands.  I understand why, because it does take some teaching and progression.  In my new upcoming Partner Band Training DVD, I help fitness bootcamp professionals progress their boot campers into bands by going through a seamless band running progression that I have used for over 6 years and have yet to have anyone ever get injured.

If you want to get your clients running better and safer or if you just want to offer your campers a new running challenge, consider getting them up to speed using the resistance band running matrix.  Once mastered, adding in the 30-30 Mayhem (coming soon in September 2009) interval workout music powered by Workout Muse makes band running a metabolic fat burning incinerator because anyone can run 4 steps. You just press play and the interval training music tells you exactly what to do so that you can crank it in a distraction-free workout environment for maximal results in minimal time!

Start Training Beyond the Contraction!

Dave Schmitz (aka… The Band Man)

If you are interested in getting your hands on Dave’s new upcoming Partner Band Training DVD, email him at dave@resistancebandtraining.com and title the email… Partner Band Training.  Dave will personally make sure you are the first to hear about the upcoming launch.

Tags: band man, cardio interval workout, dave schmitz, fitness bootcamp, interval training music, interval workout music, resistance band training, workout muse

This entry was posted on Monday, August 24th, 2009 at 6:44 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.