Posts Tagged ‘band exercises’

Top 3 Resistance Band Training Mistakes!!

Thursday, May 13th, 2010

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Now on to the top 3 resistance band training mistakes…

1.) Choosing the wrong band tension

The easiest way to tell if you are using the wrong band tension for your current fitness level is how many reps you are completing in a certain period of time.

For example in 20-10 formats, you want to get about 8-12 good reps in 20 seconds for most band exercises. Any less and you are using too heavy of a band and need to move down a level and visa versa.

2.) Not going through a full range of motion during band exercises

The whole point of using resistance bands is that they force you to accelerate through the end range of motion because the band resistance is at its peak when most stretched (as opposed to traditional loading where the resistance is minimal near the top/end of the movement).

For example, on a band squat to press, you really need to explode all the way through the movement in order to be able to fully extend your arms overhead, almost as if reaching to the sky. This will result in maximal power output and muscle activation.

However, many people shortchange themselves by not doing so, and often times this is because they are either getting too fatigued and/or are using a band tension that is too heavy for their current fitness level.

3.) Not controlling the eccentric portion of the rep during band exercises

Due to the elastic nature of bands, they will really snap back at you after performing the concentric (lifting) portion of an exercise.

Using the band overhead press as an example, after fulling extending your arms overhead you really need to control the lowering (eccentric) portion of the exercise to best ensure that you don’t hurt your shoulders by preventing the band from snapping back down to your clavicle. When this happens, yours elbows tend to sprawl out to the side which puts undue stress your rotator cuffs.

In general, focus on taking twice as long on the eccentric portion (lowering) of the exercise as opposed to the concentric portion (lifting) of the exercise to best ensure safety and injury prevention with band training.

I hope these 3 band training tips helped and stay tuned for lots more band info in the coming weeks ;)

Crank it!
BJ

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Great Butt Workout to Prevent ACL Injuries

Friday, October 16th, 2009

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Resistance Band Interval Gluteus Medius Training with Workout Muse

By Dave Schmitz

There is no question in my mind that weakness of the Gluteus medius leads to the following overuse syndromes or acute injuries…

  • ITB Syndrome
  • Patellar Femoral Syndrome
  • Posterior Tibialis Tendinitis
  • Plantar Fasciitis
  • Greater Trochanteric Bursitis
  • Mechanical low back pain (Facet joint DJD)
  • Discogenic Low Back pain

…And I also feel it’s a huge player in ACL injuries, especially in the female population.

I recently started working with a local girls basketball team and after 1 week, I knew I had to implement a more effective glute medius training program.  The problem is I also need to get these ladies in shape in ONLY 6 weeks.

One of the Solutions…. Reactive Resistance Band training in the frontal using Lateral shuffles, lateral hops and Workout Muse 30-30 Mayhem

The girls love it; it cranks up their heart rate and rocks their butt in the lateral plane.

Best to use 2 linked up bands in partners to train this or as a station set up in the gym.  Trust me when I say, the girls are going to be doing this all season and wait until I show you how they are going to get their trunk activated at the same time.  (Stay tuned)

Interestingly, my Boot Campers love it as well because they are always looking for ways to tighten up the trunk and butt.

Good Luck and Keep Training beyond the contraction everyone ;)

Dave “the band man” Schmitz

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rbt2Dave Schmitz (physical therapist and CSCS) is the resistance band training innovator when it comes to creating functionally based band workouts.  His newly released Partner Band Training DVD and Fitness Band Boot Camp is a must if you want to turn your boot camps into a high energy band training experience using workout that are not only challenging but also allow your clients to improve their movement skill automatically.  Want to rock your Camps, get RBT implemented.   Additional bands and resources are available at www.resistancebandtraining.com

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4-Minute Arm Workout

Wednesday, October 14th, 2009

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It is well known fact that one of the best ways to build upper body strength fast is by implementing simple push-ups and pull-ups into your workout.  Unfortunately not all of us can knock out 25 of these in a blink.  For the average fitness enthusiast, push-ups and pull-ups are exercises they dread the most for many reasons:

1.  They’re hard

2.  They are boring if you do not know all the variations

3.   Hard to measure progress

4.   Difficult to know if you are performing them well

5.   Poor trunk stability and body awareness

6.   Poor body weight to strength ratios

7.   Hard to modify … Until now.

I have the workout and the perfect solution to becoming a push-up / pull-up master.

Resistance Band Assisted Body Weight training

With bands you can assist any body weight exercise… lunges, squats, dips and of course push-ups and pull-ups.  Assisting these fundamental exercises is equivalent to taking weight off the bar.  In this case you are simply taking body weight away.  No different.

With bands this becomes so easy as long as you know where to place the band on your body.

How do you progress with assisted exercises??

I use the rule of 12.  When you can do 12 assisted pull-ups or push-ups, I decrease the band assistance by one band.  I continue this progression until I am using a small red band which is approximately a 15 pound assist.  Once I am doing 12 reps with the red band, I will start doing a combination of assisted and full body weight to build strength.

Now how do I make this an interval strength work?  Easy… get Workout Muse!!! I recommend you start with  30-30 Mayhem Interval Workout Music and gradually work towards a 20-10 Ultimate Tabatas Interval Training Music.   It will be tough but the results are amazing.  Your goal is to keep your last set 60% of your first set.  I usually go 5 sets with 30-30 and 4 sets with 20-10.

Thanks to RBT, now anyone can knock out pull-ups and push-ups ;)

Crank it

Dave “The Band man” Schmitz

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Dave Schmitz (physical therapist and CSCS) is the resistance band training innovator when it comes to creating functionally based band workouts.  His Resistance Band Unleashed DVD Series will provide over 100 strength training workouts and exercises using band alone or in conjunction with other training devices.    Additional bands and resources are available at www.resistancebandtraining.com

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Crank it in the Ring of Fire!

Sunday, August 9th, 2009

Crank it in the Ring of Fire

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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 (more…)

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