Resistance Band Training Manual
Content
Reactive
Resistance Band Training
“Discover how your Body
can become Reactively
By: Dave Schmitz PT, LAT,CSCS, PES, IYCA
Strong and FIT….
Anywhere – Anytime
At Any Intensity”
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©Copyright 2008 PERFORMAX-Performance Training, LLC
No part of may be reproduced or transmitted in any form whatsoever, electronic or
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Disclaimer
This manual is intended to teach athletes, coaches, trainers, and fitness or performance
experts how to implement, set-up and enhance functional performance using resistance
bands.
The author of this manual is not liable or responsible, in whole or in part, to any person
or entity for any injury, damage, or loss of any sort caused or alleged to be caused
directly or indirectly by the use, practice, teaching or other dissemination of any
technique, information, or ideas presented in this manual.
The information in the manual is presented for educational purposes only.
Consult your physician before starting any exercise program
For more information on Reactive - Resistance Band Training Contact:
Dave Schmitz, PT, CSCS, PES, IYCA
[email protected]
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Table of Contents
Welcome To Bandology 101
Function and RBT……………………………………………………………………………………………….. 8
Transformational Training - The Key to Reactive RBT……………………………………………. 12
RBT vs. Weight Training……………………………………………………………………………………… 21
Benefits of RBT: AnyWhere – AnyTime – AnyBody………………………………………………… 23
Common Mistakes with RBT………………………………………………………………………………… 28
RBT Guidelines …………………………………………………………………………………………………. 34
RBT Top 7 Set-up Options …………………………………………………………………………………. 38
Attaching and Linking Bands ……………………………………………………………………………… 50
Dynamic Flexibility and Mobility
RBT Flexibility and Mobility Training………………………………………………………………….. 61
Ankle Mobilization Sequence …………………………………………………………………………….. 64
Posterior Chain Stretching and Mobilization ……………………………………………………….. 68
Anterior Chain Stretching and Mobilization …………………………………………………………. 72
Developing a Strong Reactive Trunk
Trunk Reaction Training …………………………………………………………………………………….. 75
Trunk Reaction Progression ………………………………………………………………………………… 79
Developing Reactive Upper Torso Strength
Training Locomotion from the “Top – Down” ……………………………………………………….. 96
Upper Torso Horizontal Vector Training ……………………………………………………………….. 101
Single Band Upper Torso Vertical Vector Progression… ………………………………………… 111
Body Weight Upper Torso Training: Assist or Resist ………………………………………….. 115
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Developing Lower Torso Reactive Strength
Lower Torso Training is training from the “Bottom Up” …………………………………………. 121
Lower Torso Horizontal Vector Exercise ………………………………………………………………. 123
Lower Torso Vertical Vector Exercises …………………………………………………………………. 130
Developing Reactive Multi-directional Locomotion
Locomotion.. The Blue Print for Human Function …………………………......................... 137
Multi-Directional Locomotion Drills ………………………………………………………………………. 139
Final Commentary
About the Author ……………………………………………………………………………………………… 151
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Resistance Band-ology 101
Welcome to
“The Essences of Reactive
Resistance
RBT”
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Band-ology 101
The principles of athleticism have taught us a great deal about function. Rehabilitation
of injuries has also provided us insight on how the body reprograms itself when certain
levels of function are lost. I have been blessed with the opportunity to learn within
both the athletic and rehab environment since 1986.
During my career as a physical therapist as well as an athletic trainer and performance
enhancement specialist, it has become very obvious that the principles of function can
be applied to the all levels of life regardless if you are a stay at home mom, a traveling
businessman, a factory laborer, a professional athlete, or a fitness minded individual
who is trying to lose weight and get in shape.
Function is all about training movement and “movement is movement” regardless of
your environment, career or daily challenges. In many ways the unpredictable nature
of athletics is often demonstrated in the events of everyday life. The only difference is
the velocities and forces that can occur with athletics are typically greater. However,
motor vehicle accidents, heavy construction work or delivering the mail have the
potential to experience high velocity and high forces equal to athletics.
As a result, we all need to learn how to train functional movements and improve our
athleticism because we just never know when we are going to have to withstand,
overcome or absorb potential injury causing forces or velocities.
Also, life is about performance and my goal with all my clients, athletes and patients is
to improve movement and daily performance so they can do what they enjoy doing.
Research has shown that if your body has been taught how to move efficiently, it can
respond on demand with greater balance, coordination and power. This means, you
catch yourself from a fall, stay healthy at work or dominate your opponent.
This is the essence of Reactive - Resistance Band Training (RBT)
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Function and RBT… It is how we move!
Your body’s functional movements are “driven” by momentum, gravity, ground reaction
forces, and cognitive intent. Muscles do not activate forcefully unless they are driven
into a loaded situation. The best way to describe this is by looking at the action of
jumping.
Have you ever asked yourself why you squat before you jump? If the intent is to go
out or up, why go down first?? Well… the answer is you need to load the muscle
system first. Muscles will not respond if you do not tell them what to do first.
Here is another thought. Why when you are about to change directions in running do
you actually lower your body first?? Why as you try to stop fast do you lower your
body more?? Why does a baseball pitcher wind up???
In this day and age of expensive exercise machines, treadmills, elliptical machines and
weight benches or PS3, big screen TV’s, computers, commuting, and fast food
restaurants, our society has quit moving and have definitely quit learning to load their
neuromuscular system effectively.
Well guess what…. If you don’t use it you lose it… or should I say if you don’t load it
you can’t unload it!!
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What are the characteristics of Function?
Emphasizes the Core - by nature functional movement emphasizes the core
musculature. In fact most movement will be inefficient without an integrated core. A
well trained integrated core helps connect the upper and lower extremities. Without
strong neuromuscular communication through the core our ability to produce powerful
efficient movement spontaneously is significantly decreased.
Multi-planar - We are not meant to move in only one direction. We have the ability to
move straight ahead, laterally and rotate or pivot. Our training should enhance these
movement options by emphasizing all three planes of motion.
Multi-joint - Pick up something off the floor and notice how many joints are moving.
Training to reflect function must emphasize multi-joint exercises. 100% of all our daily
movements are multi-joint. So why do we teach people to isolate using sophisticated
single plane machines???
Counter Balance dominated – Multi-directional movement requires balance, which in
turn requires not only a strong reactive core but also effective muscle communication.
Practicing various dynamic exercises, where your arms and leg are actively involved as
counter balances, will greatly enhance ones overall body control and kinesthetic sense
and spatial awareness.
Single limb - Most ground based sports require us to function on one leg at a time. Most
of us also perform various tasks like reaching or walking that require unilateral
dominance. Single limb or unilateral training like single leg squats or standing single
arm band pushes, can be a highly effective way to build unilateral strength and muscle
coordination.
Alternating limbs - Running and walking by nature are performed by moving our feet in
an alternating reciprocal manner. Training in this manner will enhance our natural
movement patterns and can improve overall strength, coordination and neuromuscular
efficiency. The easiest way to train alternating or reciprocal movement is by training
functionally with bands.
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Integrated Movement- Lifting, walking, hiking, carrying and reaching are performed by
multiple joints and muscles working together as a result of optimal neuromuscular
communication. Training functional movements elevates the sensitivity of the body’s
transmitters known as proprioceptors. Practicing actions of shooting and throwing
makes us a better shooter and thrower. Therefore training movements of running,
swinging, pushing and pulling will make us better runners, swingers, pushers and
pullers.
Activity specific - As stated previously everything is about specificity to some extent. If
you are working with a soccer player don’t train him or her like a marathon runner or
swimmer. Understand the needs of the activity and select the best exercises, energy
systems and resistance levels to meet their demands.
A mom may not need to be as strong as a construction worker but rather may need to
have greater muscle endurance to get through her entire day successfully and safely. I
will say however, we all need power because it is what we do regardless your
profession.
Speed specific - If you want to be fast ultimately you must train fast. If you are looking
for static control and stability then slower speeds may be more appropriate. Many
exercise modalities are useful at achieving the needed results. Plyometric training,
Olympic weightlifting, and resistance band training can all help improve different
elements of athletic and daily speed.
Modified correctly, these same modalities are great functional training tools to help
improve everyday movement skills. Who knows when you may have to quickly run
across the street or avoid a child on his skateboard? Life can be an athletic field on any
given day
Function is Ground Based - Our body was designed to function upright. The more we
avoid exercising or strengthening in standing the more time we waste… unless you are
interested in being a great sitter or function on your back all day. Function requires us
to stand in most cases. Our body was designed to stand.
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You must train in standing to get better in standing. So which is a better use of your
time… sitting doing knee extensions or squatting???
Along with this though is the importance of posture. You must have a solid foundation
(postural stability) to optimally use lower and upper extremities efficiently.
Training in standing automatically recruits postural muscles and makes them become
involved regardless the exercise.
Function is Driven - Function does not consciously happen. Function is a response or
“reaction to Momentum, Gravity and Ground Reaction Forces (the Big 3 drivers of
function). You can also argue that “intent”, vision and auditory senses are secondary
drivers. However once in motion, the Big 3 take over and drive your body to respond.
Drivers can occur from the “bottom up” or “top down”
Any time you do stepping drills like lunges, squats or hops and arms stay motionless
the force is being driven from the bottom up.
Any time you swing a bat, golf club or throw a ball with minimal lower torso activation;
this is a top down driven situation.
Based on these two scenarios, functional RBT should incorporate both types of drivers.
So should we get weight strong or momentum strong??
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Training In the “Transformational Zone” - The
Key to Reactive RBT
When it comes to quickness, change of direction and explosiveness, it really comes
down to how efficiently we handle the transformational Zone!!!
To efficiently and effectively perform all human movements, it comes down to your
ability to load. It’s that simple. If you cannot load you will not be able to explode. If
you cannot efficiently decelerate you cannot accelerate explosively.
I have followed this principle since 1995 with both my training and rehabilitation clients.
However, I think it comes down to something even simpler than that.
When training to enhance functional ground based movement I would challenge you to
begin to focus your training on improving the speed, efficiency and power while
transitioning through the “Transformational Zone”.
What is the Transformational Zone (T-zone)??
The T-zone is the point where you transform movement from a decelerated, eccentric,
neuromuscular loading action into an accelerated, concentric, neuromuscular unloading
action.
Neuromuscularly the T-zone is where true dynamic integrated stabilization really occurs.
It is where your body recruits multiple muscles at multiple angles to simultaneously
decelerate the body’s momentum which occurs as a result of gravity and ground
reaction.
T-Zone training is really more of a neurological response than it is a muscular response.
Efficient T-Zone performance depends on the ability of the proprioceptors (primarily the
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muscle spindles and GTO) to quickly respond and reflexive create the necessary multimuscle reaction or recruitment.
The focus of this manual is not to go in depth on how proprioceptive responses occur.
Instead we accept it and will focus on how our training (specifically with resistance
bands) can create maximum efficiency and power production at the T-Zone.
Bands are the key to effective and efficient T-Zone Training
Resistance bands are the best training device to train the T-zone because of their
elastic nature. Elastic resistance does not follow a normal bell shaped strength curve.
Rather as range of motion increases, band tension increases. This in turn allows us to
take advantage of this loaded band scenario to create accelerated influences of
momentum, gravity and ground reaction forces as return to a loaded state or where TZone transformation occurs.
Bands allow optimal Functional T-Zone training because:
It can train in any force vector or vectors
It can train any functional movement
It accelerates momentum which challenges deceleration forces
Resistance can be adjusted on the fly by changing band length
Arms and legs are free to create integrated counter balance movements
Band attachments allow you to proprioceptively activate primary muscle
recruitment
It allows you to unload or assist the motion if individual strength dictates
Training the T-Zone
We often train the T-Zone automatically whenever we train with ground based
movements. However, how often do you focus your training exclusively on how quickly
you can go from a decelerated force reduction into an accelerated force production
motion?
Also how often do we overlook miss stepping, lose of balance or short stepping as we
perform movements like lunges, squatting, standing rowing or pushing.
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These are all indications of poor T-Zone loading or stabilization. Done at high
velocities such as in sporting events, this subtle lose of deceleration control will lead to
injury.
Keys to improving reaction and control at the T-Zone
1. Identify at what point your body goes from a decelerated movement into an
accelerated movement.
In a squat it is at the bottom of the movement
In a push-up it is again at the bottom of the movement
In a pulling motion it is at the lengthening state of a row or prior to pulling
the weight up from a high pull.
In a Overhead press it is when the hands are at their lowest point
These are to points of the range of motion where the T-Zone transition takes place.
2. Shorten up the amplitude of movement to allow your focus to be only at the point of
transformation. As an example… to work on lateral change of direction, use only 1
step versus trying to implemented it while performing the full running drill.
3. Lighten the load to allow for efficiency first. As with learning any movement, you
must have control and rhythm before quickness can occur. Using a mini band or
simple body weight will allow your client to move without fear of being overloaded.
4. Focus on how quickly you can make the transformation from deceleration to
acceleration without shortening your range of motion dramatically. As we speed up,
stability needs increase. As a result we often compensate by shortening up the
amplitude of movement.
5. Increasing the resistance load should not create a significant increase in T-Zone
reaction time.
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Assisted RBT in the T-Zone
As previously mentioned, T-Zone Training is all about training your body to handle the
force producing influences of momentum, gravity and ground reaction.
RBT can influence your training 2 ways:
1. By assisting the movement or decelerating the movement
2. By resisting the movement or accelerating the movement
Band’s elastic resistance can slow down gravity and decrease ground reaction forces
which in turn decreases the forces created by momentum. This occurs when we use
the band as an assisted device.
When is a lunge an “assisted” body weight lunge??
If I lunge into a resistance band or as we say “AWAY” from the band attachment, the
band now becomes an assisted tool versus a resisted tool.
This in turn decreases the stabilization and deceleration needs required of the weightbearing limb.
In contrast, if I lunge towards the band attachment, stabilization and deceleration
forces are increased and my lower torso must react accordingly.
Assisted Lunge
Resisted Lunge
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Benefits of Assisted RBT
Sometimes our body simply needs to learn under a little less pressure from gravity and
momentum. This in turn makes the ground reaction forces just a little easier to deal
with.
Assisted RBT training is a beneficial way to:
1. Provide increased range of motion and improve dynamic flexibility
2. Train movement dysfunction created by poor loading stability
3. Provide Seniors who struggle with balance a safe way to unload the system
and move easier and with less risk of falling
4. Create warm-up drills to help acclimate large groups to RBT
5. Teach young athletes how to integrate lower and upper torso movement
patterns to enhance multi-directional running skills
Guidelines for implementing an Assisted RBT Program
I have found 4 specific situations where assist training was effective.
1. When individuals struggle with effectively and efficiently controlling body weight
movements like pull-ups, push-ups, lunges or squats; assisted RBT can be a
helpful alternative to neuromuscularly retraining and strengthening the quality of
those movements.
2. RBT assistance training appears to be helpful also with improving dynamic
movement flexibility.
The number 1 reason individuals become tight is do to a loss of stabilization,
especially at the hip joint. Assisted training allows them to move further
because they do not have to neuromuscularly stabilize as much.
3. I have found RBT Assistive training to be helpful at creating movement
confidence. This is especially noticeable in our senior population. Fear of falling
is a strong inhibitor of movement. Lack of movement in turn leads us into many
areas of deficits that can be detrimental to our quality of life.
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Letting individuals move easily and with a level of safety can create the
confidence needed to return to full weight active movement
4. Returning off of injury to upper or lower torso often limits our ability to
effectively move through full ranges of motion. Assisted RBT allows individuals
to move through full range without the need muscle strength and control.
In this scenario, healing time must be critically evaluated in order to avoid
overloading immature tissue or inflamed tissue.
Resisted RBT in the T-Zone
Over the years resistance bands have been consider more of a resisted training tool for
training high performance movements or simulated traditional strength training
exercises.
Using more of a functional training model we now know that used as a resisted training
tool RBT’s elastic nature accelerates the drivers of function (Gravity, Momentum and
Ground Reaction).
Examples of Resisted T-zone training
Lunges
One of the best ways to train the T-zone to improve lower torso dominated movement
(assisted or resisted) is by performing a simple lunge matrix.
Functionally ground based lunges simulate exactly what happens when we change
direction in running and is what we use to generate force with throwing, kicking, and
jumping.
In a lateral lunge the T-Zone is the time it takes the lead
foot to land and leave the ground.
Implementing T-zone training with lateral lunges places
your focus solely on quickly getting back to your loaded
band position (or start position) without losing your
balance or control. Lose of balance or miss stepping
reflects poor T-Zone control (or loading at the T-Zone)
and should be monitored closely.
Lateral Lunge
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Other T-Zone Resistance Training Examples
1. Standing Horizontal Press
2. Speed Squats
3. Band Push Presses (with a band only or attached to a barbell)
Standing Horizontal Press
The T-Zone with this drill is when the hands are closest
to the shoulders. The goal is to see how quickly you
can go from a loaded band position (as seen in the
picture) to an unloaded position (hands coming to
within an inch of your shoulders) and recovering back
to a fully locked out start position.
Speed Squats
T-Zone with speed squats is when the butt touches the
bench. The goal is to see how fast you can touch and
get back up to the upright band loaded position.
Avoid using your upper extremities for pulling. Hands
are a balance not an assistance to the accelerating the
movement.
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Shoulder Push Presses (Thrusters)
The T-zone is when the hands drop to shoulder level. The goal is trying to get the
hands off the shoulders quickly and back to a starting position overhead.
Challenging T-Zone with Bands and other tools
There are several ways to challenge the T-Zone.
1. Increase band resistance by pre-loading band more aggressively
2. Adding body weight using a weight vest
3. Release the trail leg off the ground (with lunges) which alters base of support
4. Add a second band to the upper torso to challenge trunk stabilization from
different planes
5. Incorporate a simple reach drill (with lunges)
6. Altering base of support with upper torso dominate exercises
7. Closing your eyes or change your line of vision
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However keep in mind, as you increase T-Zone training, can you maintain the same
stride length, range of motion, and transition speed? Don’t sacrifice length for strength
and try to keep T-zone transition speed consistent.
Progression for Training the T-Zone
When initiating band training or more importantly band reactive T-Zone Training I
recommend you follow this progression.
1. Assisted to develop rhythm and quality of movement
2. Active without bands
3. Resisted with small bands to maximize your body’s ability to handle increases in
speed of momentum, gravity and ground reaction forces.
4. Resisted with bands that are 50% of maximum tension
To often Reactive RBT is initiated with to strong of band which results in inhibition of
movement. As a result neuromuscular responses are slow and poorly controlled.
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RBT vs. Weight Training
First of all your body does not know the difference between a dumbbell, a barbell, a
sandbag, a rock, a rubber band or a tire. All it understands is that it is heavy and it
takes work to move it. However all of these devices neuromuscularly “drive” the body
differently and cause it to adapt in order to be successfully and safe.
Functional movement is created by “drivers” not artificial stimuli. When you decide to
move, you typically do not have to mentally think about “the actual movement” only
your intent. Once started, your body then responds to the driving stimulus.
Example #1: As your foot hits the ground, the ground does not give and therefore
your body must reflexively adjust to the impact by decelerating the collapsing of your
body towards the ground.
Example #2: If you begin to sprint and something jumps out in front of you, you will
have to quickly decelerate your momentum in order to avoid the obstacle. In this case
momentum, along with the obstacle, becomes the key drivers of function.
These are both examples of how the ground, gravity, and momentum become drivers
of function. Training on a weight machine simply cannot replicate those functional
demands placed on the neuromuscular structures and subsequently become nonloading and artificial.
Elastic’s Influence on the 3 Key Drivers of Function
Do to their elastic properties, training with bands will increase momentum, challenge
ground reaction time and speed up gravity. Weights will create a similar effect,
however they are gravity dependent and therefore will primarily influence movement in
a vertical vector at a relatively constant speed.
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Bands are not gravity dependent and therefore can effectively influence functional
movement in horizontal, vertical, rotational or multi-plane vectors. This becomes
extremely exciting when it comes to training ground based functional movements like
pushing, pulling, lunging, reaching or bio-motor skills like running, skipping, carioca,
shuffling, hopping or backpedaling.
Resistance bands are a great training tool to increase functional strength for any
ground based sport like soccer, basketball, football, hockey, volleyball, or wrestling.
However it also creates the perfect training stimulus to improve daily or occupational
strength needed to successfully be a firefighter, police officer, construction worker,
assembler, house wife, roofer, or carpenter.
Weights cannot biomechanically reproduce the correct line of force needed to resist the
horizontal and rotational movements that dominate these professions.
You must “Load to Explode”
The body’s muscle structure functions on the principle that loading must occur before
unloading or force production will occur. Simply stated, no movement will accelerate
forward, upward, laterally, or rotationally until a lengthening or eccentric loading of the
primary muscles occur in the opposite direction.
Interestingly, a resistance band functions the same way. As a matter of fact…
“A resistance band is essentially a muscle without a neurological influence”
An elastic band cannot create an accelerated force until it is stretched out or loaded.
This is the same phenomenon that occurs in muscles. As a muscle pushing against a
resistance band, it not only has to overcome the increased elastic force created by the
band, but it must also optimally decelerate the return motion which happens to mimic
the reloading phase of function.
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As a result bands not only strengthen the acceleration of movement but also condition
the body to become a better functional loader or decelerator which we now know is the
key to improving “Reactive Strength”.
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Benefits of RBT: AnyWhere – AnyTime - AnyBody
When it comes to functional strength training, resistance bands arguably are
unmatched as a superior training tool.
Multi-vector Driver
Strength training without weights and using resistance bands allows you to take control
of gravity. Resistance bands are not gravity dependent like dumbbells, free weights,
kettlebells or medicine balls. In function these tools can really only provide resistance
along a vertical vector unless you alter your body position into non-standing position.
Resistance bands can effectively provide resistance along horizontal, vertical, rotational
and diagonal vectors while maintaining a standing ground based position.
Portability, Portability, Portability
Resistance bands are portable. So train outdoors, at work, at home, at the park, or
during your bike ride or run. The success of a training program comes down to
consistency. If you don’t do it, you don’t get results. Bands eliminate the “No facility or
place to work out” excuse and can truly allow you to strength train anywhere, anytime,
anyplace with any intensity.
Ever try stretching with a Dumbbell??
Resistance bands are a great dynamic stretching tool that helps eliminate those tight
hips and shoulders that are going to develop as we grow older. To maintain function we
must be able to maintain mobility, especially through our ankles, hip and shoulder
region. Strength training without weights and incorporating bands, allows strengthening
exercises to easily become flexibility exercises.
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Get Functional and Get Leaner Quicker??
Remember all muscles are tri-planer both functionally and structurally. Training in
multiple planes of motion versus in a single plane like with machine based training, you
will impact the entire muscle and create leaner, longer and functionally stronger
muscles.
“RBT creates long strong and fully Integrated Muscles”
Is losing weight the goal??
Losing weight starts with speeding up your metabolism and increasing your work load.
RBT circuit intervals train the total body and burn 30% more calories than most
machine based circuits. Why?? …Because you are recruiting significantly more muscle
tissue multi-joint movements while having to work through the entire range of motion.
These 2 factors increase work load and calorie expenditure significantly more than
simple machine based weight training.
“Research has shown that the most productive form of exercise to burn fat is through
high intensity interval strength training”
Life is all about Power
Our daily life revolves around performing short bursts of activity followed by a recovery;
in other words generating power.
Power is Force x Distance/time. Decreasing time will change power faster than
increasing force. RBT is all about increasing speed of reps which in turn increases
power.
Increasing the speed of movements with traditional weight training is difficult.
Increasing speed of reps with bands is easy and automatic.
Deceleration before Acceleration…The #1 Rule of Function!!
Bands elastic properties speed up deceleration on every exercise and since you are
training functional movement, you become a stronger controller of deceleration on
every rep.
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Free weights are great for acceleration but do not speed up deceleration in all vectors.
“Remember….95% of all injuries are a result of poor deceleration, not acceleration”
RBT teaches the body how to respond to unpredictable circumstances that often lead to
injury. It also trains muscle integration vs. isolation which often can lead to muscle
imbalances and subsequent injury.
“Decelerate to Accelerate”
Changing direction is what drives results….Period!!!
Muscles don’t think they just react. Changing the direction of movement causes muscles
to constantly react, creating a greater need for stabilization strength and neuromuscular
integration.
Using multi-directional RBT will never let your muscles become comfortable regardless if
they are the stabilizer or the primary mover.
“Never let a muscle get comfortable”
Just a beginner… No Problem!!
RBT allows you to learn in the privacy of your own home at resistance levels that any
age or training level can be challenged by. Bands adapt to all strength levels and can
even assist the movement for individuals that simply cannot do body weight exercises
like squats, push-up, pull-ups or lunges.
Enjoy lifting weights… NOT!! NO Problem Here!
Strength training is necessary if you like the idea of developing better muscle
appearance and performance. Strength training without weights and using resistance
bands instead, eliminates the intimidating weight room atmosphere and allows you to
easily add resistance by simply stretching the band out further.
Can you imagine how much time you save not having to change weights?
However can you imagine the results if you trained with both weights and bands??
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Tired of adding all that weight to the bar??
Strength training without weights may not be the answer but what about strength
training with weights and bands? Now you are talking about developing some serious
reactive power and metabolic conditioning.
Plus for some of us older individuals… Loading up the bar with weight can be risky.
Less weight with additional band resistance makes weight training a whole lot easier on
our body which keeps us training and feeling great.
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6 Most Common Mistakes Using Bands
Bands can be your best tool for training speed, deceleration control, and upper or lower
torso functional strength. However not used correctly, they can become damaged,
non-productive and a possible source of injury.
In working with bands since 1997, I have witnessed trainers, coaches, athletes and
fitness enthusiasts make some consistent but easily correctable mistakes using bands.
I don’t want you to make them so let’s review.
1. Allowing individuals to stretch the bands during training beyond the
recommended length
This is by far the biggest mistake I see made when training with bands. Individuals
that like to train in bands are by nature going to compete and by not setting boundaries
for training; they will start to repeatedly over stretch the band as they try to push
themselves with greater resistance.
Obviously repeat offenders will cause bands to tether and wear out quicker, not to
mention breaking during training sessions.
It will also cause the links between bands to over tighten which makes it difficult to
take apart the bands after a workout. Not loosening up the knots will ultimately rip the
bands.
Solution
To assist in maintaining appropriate band tension during running drills, set up
boundaries using cones, lines, a partner or even walls. This will provide the training
individual a visual goal to get to fast while keeping their bands safe and lasting a very
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long time. Over stretching is less an issue during strengthening drills but again set
boundaries and go to heavier bands as you find yourself wanting more resistance.
Also have your clients or athletes take the bands apart after they are finished. This will
reinforce to them the importance of staying within the tension guidelines and eliminate
tension points on the bands.
2. Having athletes training with too strong of a band
Bigger is not necessarily better. You want individuals to move safely while developing
confidence, power, and good quality movement habits. Your goal should not be to
have them towing a band.
Emphasize quick, fast and quality movement with all training drills. Don't sacrifice
movement quality in your workouts.
Also since there is a high level of deceleration control needed when training with bands,
you want to make sure all your athletes and clients feel they can dominate the band.
Momentum from too strong of a band is scary and an injury waiting to happen. Save
the big bands for slower drills, like tug of war or power stepping, where speed is not
the emphasis.
Solution
Use a 10 rep test every now and then to see if an athlete continues to dominate the
band. If they can perform 10 reps with relatively good quality and not appear to be
losing control especially on the deceleration phase, they can be moved up to the next
band or provided a mini band as additional resistance.
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3. Select partners based on hip height not just weight
In partner training the band is usually attached around the hips or held at the hips. As
a result you want to match individuals up who have equal hip heights. This will avoid
the band from migrating up and becoming a distraction during the workout.
Solution
Prior to initiating a workout take a moment to get a feel for general hip heights. If
possible once they have finished the dynamic stretching, have everyone partner up
based on hip height.
The key is to try and establish your partnerships early on so the workout does not have
to slow down once it is going.
This is less of an issue if you work in groups of 3 or in the ring of fire set-ups.
Also if you use bars, you may want to install them vertically vs. horizontally to provide
you with greater versatility.
4. Unlinking Bands after Workouts
Unlinking bands and removing handles from the bands, after a workout, protects and
keeps bands performing longer. It also eliminates bands from getting tangled up into
handles which increases set-up time.
Solution
Have individuals always take bands apart after workouts and hang them up. It is the
same as putting the dumbbells back on the rack or cleaning the bar off after you’re
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done. Fitness minded individuals and athletes understand training room ethics and
typically have no problem helping out.
As a secondary point, have individuals also set-up their own station once they are
familiar with the workout. This teaches them how to attach bands together which you
will find is often confusing at first.
5. Training too Fast and not controlling momentum safely
Bands speed up momentum, increase ground reaction time and accelerate gravity’s
influences. That is why they are so effective at improving function.
However, as a beginner you need to still follow traditional strength training rules.
You do not want the band to become a “human slingshot” and potentially cause your
muscles or joints to be compromised.
Solution
Go Slow at first. All movements should initially emphasize a quicker acceleration and a
slow deceleration. Beginners should train in a band that is well below their strength
levels and learn the movements first.
There is always time to move up but recovering from injury as a result of being in too
strong of a band takes weeks. You want to instill confidence and going too fast is a
recipe for disaster.
6. Poor cueing and control with running drills
I have found that the most challenging band drills are the running drills. This is
probably due to the level of poor neuromuscular integration and poor deceleration
control most individuals suffer from. Our society simply does not work on movement
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and deceleration training enough. All we concern ourselves with is performing isolated
strength training where deceleration is not needed and is definitely not integrated.
As a result running drills are not progressively taught but rather forced onto the
individual, letting them figure out how to avoid falling.
Solution
With all new individuals I recommend you follow this simple progression.
Step 1: 50% Acceleration only on shuffles and backpedals
Have individuals learn how to move the correct foot when doing shuffles and backpedal
movements. Once they have accelerated out 3 to 5 steps (depending on number of
bands) have them walk back and repeat.
Step 2: 75% Acceleration and light jog or shuffle coming back
Individuals now accelerate out at 75% and work up to 100% as the drill progresses.
However as they return they make sure they continue to come back at 50% or less.
Do not let individuals be pulled back by the band. They need to learn how to control
momentum and soften ground contact without just bouncing back. Emphasize stepping
not hopping back. They control the band, it does not control them.
Step 3: Do full speed on command
Now allow full speed but on command. That will allow you to monitor their footwork
and fatigue level.
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This entire 3 step process takes approximately 2-3 sessions to go through.
Keep in mind that everyone should be in a band they can easily control. Accidents
happen when individuals are in too strong of a band. Emphasize quality movement
with gradual speed. The work output level will happen without the risk of injury.
Special Note: Do not allow adult fitness clients to run backwards immediately after
performing straight ahead run outs against the band. Functionally you will not be
challenged in life to ever run backwards while being pulled in that direction. You
traditionally face your resistance that is pulling you.
This movement simply places too much tension on the Achilles tendon, especially if
you are training in larger bands. I recommend you do stationary runs instead for
time or do smaller band runs with 50% control on return.
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RBT Guidelines
There are a few guidelines we need to cover to make sure you have a safe and
successful experience training and implementing bands with your clients.
1. All bands can safely stretch 2 yards. Avoid repeatedly stretching bands more than
this. They will not break if you go further but if you continue to do that, they will
fray and increase the potential for breakage.
2. Don’t attach bands to anything but round, smooth surfaces. By doing this you avoid
any stress points on the bands. If you do not have a round surface, use the band
utility straps.
3. Make sure you do not use bands that are too strong. If you cannot go through full
ranges of motion and find yourself going very slow and guarded into the
deceleration phase of the exercise, you may have to strong of a band.
Movements should flow well and not be cut short when it comes to lengthening out.
4. Molded bands are not the same as layered bands. Make sure your band is a layered
band or a convection band. Molded bands break easily once they develop a small
surface cut. Layered or convection bands are far more durable and will not tear if
they have a small cut.
5. Use handles with small bands to avoid hands becoming irritated during upper torso
training. However with 2 inch bands or larger, handles are typically not needed. If
you do use them, make sure the handle clip is large enough and does not pinch the
band.
6. Do not link bands together by tying them into a knot. Bands should be linked
together by looping one band through the other. This will be shown later in this
manual. Tying the bands will damage bands quickly.
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7. Being a layered band there is an end point. This end point will sometimes peel back
about an inch or less. This is NOT a structural defect. Sometimes the glue does
not set well at the very end. If this occurs, just clip away that small thin section of
the band and you will not see further peeling.
Band Strengths
Before we continue I realize that it is very difficult to quantify actual resistance using
bands. If you are a numbers person I can completely understand your frustration.
However, if you are lifting for strength gains typically you are using certain lifts like
bench or squat to quantify this. Resistance bands are a tool to create different
neuromuscular responses which in turn will increase your squat or bench.
As for quantifying resistance with running, jumping or agility drills, it is all about quality
of movement. If you display good movement quality, you are controlling the band
effectively and power is coming up.
Resistance bands come in 5 or 6 different resistance levels and colors
Mini Bands - 15 - 35lbs
Monster Mini Bands - 35 - 50lbs
Light Bands - 50 - 75lbs
Average Bands - 75 - 120lbs
Strong Bands - 120 - 200lbs
Monster Bands - 200 - 300lbs
Now to make things even more versatile, by linking 2 bands together you create
multiple resistance levels. If mini bands are too strong, all you need to do is link 2 mini
bands together and you change the minimum resistance to approximately 5 lbs. instead
of 15 lbs.
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You can also create multiple band set-up options that lead to unlimited resistance
level variations. That is why bands can accommodate to any age or strength level.
Band Width & Resistance Per Band
Mini 1/2" wide
5 to 25 lbs
Monster Mini 1/2" wide
10 to 35 lbs
Light 1 1/8" wide
30 to 50 lbs
Average 1 3/4" wide
65 to 85 lbs
Strong 2 1/2" wide
80 to 100 lbs
Monster 4" wide
200 lbs
Ways to Create variations in Resistance
Compared to traditional weight training, RB’s resistance can easily be modified.
No changing dumbbells, adjusting the pin or sliding weights on the bar is needed when
using RBT.
This in turn makes training with RB’s very conducive to fat lose or high intensity time
efficient workouts such as what we see with bootcamps, rehabilitation, or home fitness
workouts. RBT offers a lot when time is limited.
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Ways to modify resistances quickly
1. Step out or step back
By adjusting the length of the band you immediately create resistance changes
which in turn causes muscles to respond.
By adding length or subtracting length, is like adding resistance on the fly.
Great way to perform train supersets.
Special note
You should always have some level of tension on the band. If slack in the
band is developed during exercise, you need to adjust stretch length or go to
a smaller band if the client is not able to perform a full range of motion.
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2. Using 2 band to simulate 1 band
Don’t have a light band??
A mini and monster mini put together will
be about the same strength.
By using a mini band with a monster mini
or light band you immediately increase
band strength. Using 2 bands to create a
stronger single band not only increases the
resistance but also improves the overall
strength of the system.
3. Link similar bands together
By linking bands together you immediately create more variability in resistance.
2 mini bands linked together create 5 to 35lbs of resistance. One mini band is
15 to 35lbs. 15lbs may be too much as a client, patient or athlete begins to
fatigue.
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4. Attach 2 smaller bands into 1 larger band
By attaching 2 smaller bands into a larger band you still get
the resistance benefit of having 2 larger bands linked.
However as you fatigue you can eliminate 1 of the smaller
bands by letting it float while you use only one of the smaller
bands.
5. Attach 3 different size bands to a Band Utility strap
Using a Band Utility Strap, you can attach 3 different level bands onto the strap.
As you train use the band or combination of bands that fits your strength for that
particular exercise. Drop a band or add a band and keep on going.
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RBT Top 7 Set-up Options
Set-up #1
Double Linked Band Set-up
By taking 2 bands (Cost Approximately $24-$44) and linking them together will allow
you to perform all the following drills:
1.
2.
3.
4.
5.
All Running Drills with 2 people at a time – 6 Exercises
All Multi-directional Lunge Drills – 8 Exercises
All Foot Agility Drills and Cone Drills - 10 Exercises
Unilateral Upper Torso Strengthening - 10 Exercises
Tug of War Drills – 5 Exercises
This set-up is also a great way to increase resistance variability for clients or athletes
that cannot handle a mini-band by itself.
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Set-up #2
Single Band Set up
By taking a simple single band (approximately a $12 -$28 cost) you can train multiple
exercises anywhere.
Single Band Drills include:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
High Pull
Front Squats
Hammer Curls
Unilateral Pushing & Pulling
Overhead Triceps Pressing
Reactive Core Training
All First Step Multi-directional Speed and locomotion Drills
A Complete Dynamic Flexibility Routine
All Resisted and Assisted Body Weight Drills
Lunge Drills
Upper Torso
Unilateral
Training
Single Leg
Training
Body Weight
Assisted Training
Flexibility Training
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Set-up #3
2 Bands In One Band
2 Bands in 1 Band (Approximate Cost $44 - $75) essentially allows you to eliminate the
need for a pulley system. By linking 2 Bands into 1 Band, the ability to perform
disassociation or alternating movements as well as Harness training becomes easy.
With this set-up YOU can train a 20 person boot camp in all aspects of fitness including
Cardio, Upper torso strength, Lower Torso Strength and Reactive Core
development.
Drills that we implement with the 2 Band in to 1 Band include:
1.
2.
3.
4.
5.
6.
7.
8.
Resisted Partner Runs
Simulated Sled Drags or Pull Variations
All Upper Torso Alternating Drills
3 Partner Quick Foot Drills
Track Starts
Fire Outs
Assisted training
All double band linked drills
Alternate
Training
2 Bands in 1
Assisted Push Up
Harness Training
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Set-up #4
Crossover Band Set-up
The Crossover Set-up (Approximately $24 - $56) is the most universal set-up of them
all. This unique crossover configuration fits the X-Pattern Phenomena which is exactly
how our body functions.
With this set-up you can eliminate the need for chains and expensive leaper machines
while easily providing additional reactive resistance to any ground based training drill.
This set up alone will save you easily $3 to $4K by not having to purchase
Leaper machines that run anywhere from $2-3000 per unit and can only train one
person at a time in a designated area.
The Crossover attachment can be used to perform:
1.
2.
3.
4.
5.
6.
All Variations of Vertical and Horizontal Jumps
Resisted Box Jumps
Reactive Squat, Jerk Press, & Dead-lift Training
Lunge Training
Speed Squats
Single Leg Squats
Steps to getting into Crisscross set-up
1. Put both bands over shoulders first.
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2. Grasp the inside band (band underneath vs. overtop) and push the band down
towards the foot as you bring the foot towards the shoulder. Step into the band
versus hooking the band onto the foot. Most individuals try to bend over and
hook the band onto their foot. This causes the bands to fall off your shoulders
and subsequently makes you readjust the band.
3. Repeat on opposite side
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When getting out of Crisscross set-up it is important to follow this process.
1. Push down on the band and remove foot from the band. Bending over will
stress low back and allow bands to fall off shoulder. Also when fatigued post
exercise, bending over is very difficult.
Make sure you bring the band over the front of your foot versus off the back of your
heel. This allows you to easily be prepared for the next set.
Lateral Lunges
Push Presses
Speed Squat
s
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Set-up #5
Boxer Grip Set-Up
The Boxer Set-up (Approximately $12 - $16) is an extremely versatile way to work on
upper body strength endurance while perform many different functional movement
patterns.
The ability to actually grip something or someone and not have your hands tied up with
holding the actual resistance tool in what makes this an awesome training set-up.
Can you imagine hitting a heavy bag, doing linemen drives or incorporating this with
other tools during pushing movements??
Can you say big time workout for strength endurance??
The Boxer attachment can be used to perform:
1.
2.
3.
4.
5.
6.
All Variation on Speed Boxing Drills
Excellent for Martial Arts Hand Speed
Resisted Body weight pushing (Push- ups, Overhead presses)
Use in conjunction with Med ball or Sandbag throwing
Use in conjunction with Dumbbell or Kettlebell drills
Upper body pushing with grasping (Defensive lineman or Offensive lineman drills)
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Steps to attaching bands for Boxer hold
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Set-up #6
2 Bands – 2 Handle Set-up
The 2 band-2 handle set-up is perfect for partner training. The key is the holding
position shown below by the individual on the right. Holding in this fashion allows
anyone to essentially hold regardless of size and strength.
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2 Band-2 Handle Set-up is great for:
1. Upper torso partner training
2. Simultaneous upper torso partner Training
3. Lower Torso – Upper Torso Partner Circuits
This simple set-up allows you to literally take your boot camp, physical education, small
group, or team workouts anywhere and never have to worry about where you are going
to attach your bands.
Also when you are holding or actually exercising, you are always stabilizing. There is
no passive rest time during this set-up. You are either working or stabilizing.
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Set-up #7
Handle Free Set-up
The handle free set-up is another option that can be used if handles are not available.
It provides you a quick and easy way to perform most upper torso exercises without the
need for a handle.
Advantages
1. Eliminates the need for handles
2. Provides proprioceptive pressure through the palm similar to a handle
Disadvantages
1. Some people find it uncomfortable
2. Does not allow for Integrated Curls to be performed easily
Set-up Progression
Place hand through the band
Pinch band between thumb and
index finger
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Facing away from band
attachment band should press
firmly into palm and not compress
proximal thumb joint.
Band should create direct
pressure through the palm
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Attaching and Linking Bands
As mentioned earlier, band training versatility is a tremendous advantage to RBT. One
of the major reasons for this versatility lies in their ability to be attached to several
different stationary objects.
However, attaching bands to stationary stable structures is not always easy to figure
out. Below I take you through a step by step process on how to attach the bands to:
1. A Bar on the Wall
2. Band to Band
3. Band to Dumbbell
4. Band to Utility Strap
5. Training Handles
Protecting you bands
Keep in mind that whatever you attach your bands to the following situations should
exists
1. It must be able to withstand moving
2. It must be able to overcome the tension on the band
3. It should be a round surface and create no pressure points on the band.
(Note a square pole with rounded edges will still create pressure points. I
recommend you use a band utility strap if attaching to this type of surface.)
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Attaching to a Bar
Step 1
Loop band over rounded surface and take long loop through the
short loop.
Step 2
Snug band around bar by shaking the end of the band.
Attaching Bands Together
Step 3
Repeat step 1 but instead attach band into band.
Once you have looped second band through itself grab long end and
shake to tighten.
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Attaching to a DB
Dumbbells can be another good way to attach your bands for training. Using a similar
principle as above, attaching a band to a dumbbell adds another entirely new dimension
to resistance band training.
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Keys to attaching to a dumbbell
1. Primarily use mini or monster mini bands. Any stronger band will probably cause
the dumbbell to move.
2. Best for short amplitude movements like dips, curls, or squat jumps or shoulder
squat presses
3. Need to utilize a large dumbbell of 90 lbs or more to avoid dumbbell moving around.
4. Always assess the dumbbell weight to band resistance to make sure the band
resistance is always lower.
5. Recommend Hexagon dumbbells over standard plate dumbbells
Shoulder
Presses
Pull Ups
Speed Squats
Dips
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Resistance Band Utility Strap Instructions
The Band Utility Strap (BUS) is a great way to attach your band to doors or surfaces
that could potentially damage your bands.
The BUS is created by sliding a 2 inch and 8 inch piece of plastic tubing over a 1 inch x
50 inch long piece of heavy duty nylon strapping. Once in place the ends of the nylon
strap are triple stitched together to create a secure link that will withstand up to 800lbs
of pressure.
*** Band Utility Strap Disclaimer***
BUS is designed to be used only with RBT and is not recommended to be
used with any other type of training tool
***
The longer plastic piece is where you will attach your band to prevent any damage to
your band during your workouts.
The shorter plastic piece is what you place into the hinged side of a door.
door
If you use the strap to attach your band onto a squat rack, tree or pole; make sure you
feed the large plastic piece through the smaller plastic piece as shown below.
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Benefits of using a BUS
1. Allows individuals to workout in Hotel rooms
2. Provides easy attachment sites for Outdoor Bootcamps or Playground training
3. Allows for convenient attachments in Gyms for PE or Team training
4. Provides guaranteed attachment that will not damage bands
5. Allows for easy attachment into car doors for training
The Band Utility Strap also creates additional space between the band attachment and
the training area. This is important if you are doing simple one or two step drills while
using a 2 linked up band setup.
**Always make sure you have plenty of stopping space between you and the band
attachment in case a miss step occurs **
Regardless of the number of bands used, the same stretch recommendations of 1.5 –
2.0 yards/ band still apply.
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Attaching Utility Strap into a Door
D
Jamb
Using a utility strap, close the door and loop
the band through the strap and then attach
in a similar fashion as if it was attached to
the pipe. Once attached on to the strap, by
pulling or pushing on the band, the door is
actually being pulled into a closed position.
This will prevent the door from acc
accidentally
opening up.
The smaller plastic piece is designed to lock
into
the hinged side of the door jamb once the
door is closed.
Attaching
ching Band Utility Strap to a squat
rack or stable free standing structure
When you attach the strap to a squat rack
or some other type of stable structure,
make sure you feed the larger plastic end
through the strap as shown in the picture.
Once in place, attach your band like you
would if this was a regular pipe system.
Once
e in place the strap should not slide
down if securely tightened.
Also make sure you tighten down the band
onto the plastic firmly to avoid it sliding onto
the nylon
Band should not tighten around
nylon because this will quickly
damage your band
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Other BUS Connection Options
Basketball Pole
Squat Rack
Tree
Trunk
Automobile Door
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RBT Handles
RBT handles are designed primarily to be used
with mini, monster mini and light bands. The
extra wide clip allows the bands to easily be
clipped into the handle without snagging the
band.
Their unique design allows an individual to
never have to let go of the handles as they
switch exercises. This makes circuit training
transition quick and easy which in turn makes
the work more enjoyable and productive.
*** RBT Handle Disclaimer ***
Training handles are designed and recommended to be used with RBT
only. Using handles for other purposes or with other training equipment is
not recommended.
***
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Dynamic Flexibility and Mobilization
Training
Developing
Dynamic
Flexibility Using
“Developing Resistance Free
Locomotion”
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RBT Flexibility and Mobility Training
The emphasis on developing strength and cardiovascular conditioning is often provided
far more attention than the area of dynamic flexibility.
Flexibility training has long been looked upon as that necessary evil you as a coach or
athlete felt compelled to do prior to practice or an athletic event. Remember those
painful, contortionist positions that were suppose to warm you up and prepare you for
competition while helping prevent injury. Well there are better and more productive
ways to lengthen out the body and traditional static flexibility is definitely not the
answer.
In dynamic RB stretching, long holds and slow movements are replaced with
progressive overpressure, rhythmical movements performed in a controlled highly active
contract – relaxed fashion.
Dynamic band stretching maximizes muscle length by challenging the individual to work
against a resistance (the band) or by creating an accommodating force that takes
muscles and related joints gradually further into tri-plane ranges of motion.
Why Stretch with Bands
1. Accommodating Tension
Remember a band is a muscle without a neurological influence. That said a band
accommodates well with muscles. As a muscle reaches its end feel the band does not
force it beyond but rather gradually lengthens it as the muscle releases or relaxes.
Rigid straps do not accommodate and dynamic movement training alone does not
create adequate passive over pressure.
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2. Accommodating Resistance
Resistance bands come in multiple resistance levels. As your muscle tissue adapts, you
are able to increase resistance which in turn will increase lengthening.
Rigid straps cannot provide increased accommodating resistance.
3. Adheres to your body
Resistance band’s tacky surface allows the band to adhere to the body which eliminates
slippage and provides a means to create outstanding joint distraction along with
lengthening.
Simple dynamic movement does not create joint distraction which can decrease
proprioceptive hypersensitivity and allow muscles to relax better.
4. Total Control
Band flexibility training puts you in complete control. This eliminates the need for a
partner and the possibility of injury due to over stretching by the partner.
General Band Stretching Recommendations and Guidelines:
1. Beginners should use a mini or monster mini band. As you become stronger
with the movements you can increase your band tension.
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2. All pressing actions during the Lumbo/Pelvic/Hip Complex (LPH) stretching
should be active, non-ballistic, rhythmical movements that progressively take
all lower extremity joints, especially the hip, into greater ranges of motion as a
result of band tension and muscle contraction.
3. The goal is to stretch into ranges that are difficult not just go where you can
easily go. Stretching will hurt but should not be overwhelming to where the
body is inhibited to lengthening out.
4. As you stretch, increase band tension. That will not only make it more difficult
to press against the band but will also create a more aggressive stretch and a
stronger passive overpressure.
Secret Tip: Spend at least 10 minutes every day going
through the progressive stretching program for the first
4 weeks. You can than decrease to 5 days per week if
you choose to.
“Stretching is a long term commitment, not a 1 month phase”.
5. All Hip stretches should be performed with a dorsiflexed ankle. This will help
simulate actual heel strike in gait and create a better lengthening of the entire
posterior chain as well as increase neurotension stretching.
6. You should not experience any low back pain with band stretching unless you
are allowing the opposite leg to compensate. Avoid this by keeping the
opposite leg against the wall and flat.
7. Monitor and make sure you keep the non-stretched leg against a solid structure
like a wall or post to avoid any compensation.
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Each participant should complete approximately 2 x15 reps of the following 4 exercises
or spend approximately 1.5 minutes in each stretch position.
1. Ankle
Mobilization
Dorsiflexion
Inversion
Eversion
Achilles Tendon
2. Posterior Chain Mobilization and Stretching
Middle Hamstring
Medial Hamstring
Piriformis and Hip Rotators
Lateral Hamstring
3. Anterior Chain Mobilization and Stretching
Side lying Hip Flexor – Quadriceps Stretch
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ANKLE MOBILIZATION SEQUENCE
Dorsiflexion Stretch
Set-up
Sitting down place band around your waist
Place band around the ball of the forefoot as discussed
Wrap around one additional time and secure tightly
Place opposite foot under the calf of the stretched leg
Pull back on both sides of the band until ankle is fully
dorsiflexed
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Inversion Stretch
Set-up
Sitting down place band around your waist
Place band around the ball of the forefoot as discussed
Wrap around one additional time and secure tightly
Place opposite foot under the calf of the stretched leg
Pull back on the inside band pulling forefoot medially
with the bottom of the foot facing medially
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Eversion Stretch
Set-up
Sitting down place band around your waist
Place band around the ball of the forefoot as discussed
Wrap around one additional time and secure tightly
Place opposite foot under the calf of the stretched leg
Pull back on the “outside” band pulling forefoot laterally
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Achilles Stretch
Set-up
Sitting down place band around your waist
Place band around the ball of the forefoot as discussed
Wrap around one additional time and secure tightly
Place opposite foot under the calf of the stretched leg
Pull back on both sides of the band until ankle is fully
dorsiflexed
Make sure you firmly press the band down over the patella to
secure it prior to performing ankle dorsiflexion
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Posterior Chain Mobilization and Stretching
Placing band on foot and positioning the body for hip stretching series
1. Place the band around the arch of the foot and wrap the band around the foot
one additional time to securely attach the band. Very important to make sure
the band is on the arch not the ball of the foot.
2. Take the non-stretching leg and place the foot firmly against the wall with the
knee as flat as possible on the floor.
**Arrow
indicates
direction
of force
Middle Hamstring Stretch (Left leg)
1. Grasp the band about 6-8 inches off the foot and pull the elbows to the floor
with the knee flexing towards your chest.
2. From this knee to chest position, perform 10 reps of heel presses to the ceiling.
Try to straighten the knee as much as possible while the hip remains in at least
90 degrees of flexion.
Secret Tip: Common error is to push the leg
away from the chest rather than keeping it
relatively close to the chest and pressing the
heel straight up towards the head.
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3. After completing 10 reps, re-grasp the band closer to the foot increasing the
band tension. Once again begin straighten the knee without letting the hip go
into less than 90 degrees of flexion.
Medial Hamstring Stretch (Left Leg)
1. After completing the middle hamstring stretch, take the band in the right hand
and place it into the left hand. Take the free end of the band, grasp it with the
right hand and place it behind the head.
2. Now with the leg to the left of your body, once again perform a pressing action
of the heel, trying to straighten the knee. Try to keep the hip as flexed as
possible while attempting to straighten the knee. A common error is to let the
hip straighten with the knee. Your goal is to maintain good hip flexion and
abduction while creating full knee extension.
3. Perform 1 set of 10 presses, then grasp the band closer to the foot and pull
down again to get even more hip flexion, abduction and external rotation.
Repeat 10 more presses
Secret Tip: Common error is to push the leg away from
the chest rather than keeping it relatively close to the
chest and pressing the heel straight up towards the
head.
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Piriformis and Hip Rotator Stretch (Left leg)
1. After completing the medial hamstring stretch, now just switch hands, placing
the band in your right hand and putting the end of the band in your left hand
behind your head. You will need to grasp the band about 4 inches off your foot
for this stretch.
2. Using the band more as a pulling strap, gently pull the left foot/ankle towards
your right shoulder. Work on bringing the foot towards the right shoulder not
down towards the right hip. You should feel a good stretch in the left
buttock/lateral hip region.
3. Easing off on the band while repeating 10 total reps. You are welcome to hold
the stretch for 2-3 seconds before releasing the pull if you choose to. You
should not need to let go of the band at anytime. Just move the elbow up and
down.
Pulling
downward
towards
right
shoulder
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Lateral Hamstring Stretch (Left leg)
1. After completing the piriformis stretch, slide your right hand down the band
away from your foot about 3-4 inches and place the right elbow on the floor.
2. Now perform 10 reps pressing heel and straightening the knee out and across
your body. After completing those first 10 reps, re-grip the band closer to your
foot and pull the knee closer to your chest. Complete an additional 10 reps.
3. You should feel a stretch from your left lateral butt, along your lateral hamstring
into your lateral calf. Especially if you maintain a dorsiflexed ankle and push
with your heel.
Two common mistakes are:
1. To let the hip go into extension while the knee is extending. You want hip flexion,
adduction with knee extension.
2. Make sure your right foot remains on the wall straight up and down to avoid low
back compensation.
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Anterior Chain Mobilization and Stretching
Hip Flexor-Quadriceps Stretch (Left leg)
1. Without detaching the band from your foot, roll over onto your right side
2. Once on your right side, place your right foot against the wall with your right
knee and hip both flexed at about 90 degrees or more. You should be able to
easily see your right foot and knee as you look down.
3. Make sure your upper torso is perpendicular to the wall while your left leg
rests with the band still attached to your foot.
4. Now lock your elbows straight by extending your arms directly over your
head. Your arms should remain in this position during the stretching. To
activate your abdominals to stabilize your low back, the arms should remain
straight and be reaching while the left leg is pressing backwards.
5. Now with your arms locked overhead and your right foot firmly on the wall
for support, press the left foot back, letting the knee straighten and the hip
extend. This will create a strong stretch into the quadriceps and anterior hip.
6. Release the stretch by letting the left leg return back to starting position.
Repeat 10 more times.
7. After 10 reps try to pull the band tighter by reaching down on the band with
your hands and re-grasping closer to your foot
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8. After 10 reps try to pull the band tighter by reaching down on the band with
your hands and re-grasping closer to your foot
9. Repeat 10 more left foot presses backward
Start Position – Note elbows locked out
Anterior
Stretch
Position
Secret Tip: Pressure at the knee cap indicates tightness of the quadriceps, hip
flexor and IT Band. Precede slowly, decrease band tension and allow the thigh to
come off the floor into hip abduction. Gradually work into hip Adduction as
flexibility improves
To Learn a Step by Step approach to teaching the RBT Flexibility Program Check out
Total Flexibility with Resistance Bands DVD and Training Manual at
www.resistancebandtraining.com
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.
Developing a Reactive Trunk
“Trunk stabilization that the Hip and
shoulder depend on”
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Trunk Reaction Training
The role of the trunk (or the core) is very simple.
“Maintain your Center of Gravity over your Base of Support while upper and
lower extremities get it done”
Based on that definition, the trunk muscles like all muscle react to maintain control of
your center of gravity (COG). The trunk muscles are not “movers”; they are
“stabilizers” specifically of the low back which is where your COG exists. The trunk
reacts primarily to how it is driven by the motion of the upper and lower extremities.
For a moment let’s internalize and be your trunk muscles…..
You are playing a simple game of catch with your son when unexpectedly he throws a
ball high and to the left. You quickly reach and jump up as high as you can, hoping to
catch the ball in your glove on your left hand. You get it but now as you come down
you are forced to land on your left leg by itself with your body fully extended out in
front of the left leg.
You land safely...Whew
Here is what your trunk said…. “I had to really get stretched and slow down the trunk
when my friend the left arm all of the sudden had to reach out. Then I had to make
sure I kept my other friend the low back stable over his friend the pelvis when our
neighbor the left leg landed by himself onto the ground (which by the way is really hard
and does give).”
“Thank goodness I kept everything in line and was able to decelerate when we landed.
Also, I am glad the hip grabbed a hold of me quickly when the left foot landed. I sure
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bet the knee was happy to see the butt muscles were there to help. Can you imagine
how much more difficult that landing would have been if there would have been one of
those apples on the ground where the left foot landed??”
“Thank goodness I have been trained to react to changes in momentum, gravity and
ground reaction forces.”
“Let's keep playing.”
Training the trunk to stabilize isometrically and reactively is
critical if we want to prevent serious injury to the peripheral
joints and low back region.
The Rules of Reactive Trunk RBT
Isometric before Dynamic
Training the trunk to stabilize isometrically and then dynamically through functionally
based RBT will proprioceptively teach the core muscles to react and work together to
effectively stabilize your Low Back and avoid your COG from being driven to far any one
plane of movement.
Get to standing with your Isometrics
The trunk must learn to function and react to ground reaction forces. The trunk must
be trained in standing in order for the trunk muscles to recognize and respond as they
do in function.
Emphasis Tall Posture first
Most individuals as they load their trunk in standing will lean forward to compensate.
This flexes lumbar spine and increases disc pressure. Use small bands and emphasize
tall posture.
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Staggered is better than Parallel stance
Staggered stance is always more forgiving on the low back and provides the body with
a significantly more stable base of support.
Bottom up driver is safer than top down
Bottom up driver can be easily created by simply moving your feet. By working from
the bottom up, you do not have to create as much translational force through the low
back. This will protect your low back and allow the trunk to learn how to protect it.
Small amplitude movement
Use small amplitude movements at first. Monitor low back to avoid excessive extension
or “arching”.
Use Frontal or Sagital plane First
There is no rule on which plane of motion is safer. Implement reactive training in the
plane that creates the most normality and least amount of compensation.
When implementing Reactive RBT for the trunk consider these 2 questions….
Question - What attaches the Right Arm to the Left Leg??
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If the Right arm had to tell the left leg something very important, who would it have to
get approval from first??
Answer - The Trunk (Specifically the Lower abdominals (TA, EO, IO) muscles
The arms and legs are attached to the trunk. Without the trunk your arms and legs are
essentially functionless. Therefore all movements that create simultaneous or
independent upper and lower extremity activity must also activate the trunk to help
create a stabilizing point for force production to be created from.
Question - What is your best trunk exercise??
Answer - Any exercise done on your feet that makes your arms move while lower torso
is stationary or that keeps your arms stationary while your legs are moving or
generates movement in one arm and one leg while the opposite arm and leg are
stationary or where both arms and legs are moving possibly in opposite direction.
Why train your trunk with Bands
1. It challenges end range movement with the greatest force. You want your trunk to
protect your low back at the extreme end of ranges where injury occurs.
Mid range stabilization is not usually where injuries happen.
2. Considering your trunk is 3 dimensional, bands are a perfect training tool because
they not only move in all 3 planes but also allow you to create force vectors in any
plane combinations.
3. You can train speed and accelerate momentum on the load not just on the unload or
the concentric phase of the exercise
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Trunk Reaction Progression
Level 1
Assisted Trunk Isometrics
For most individuals developing good neuromuscular awareness of trunk stabilization
takes unweighting or unloading the system to ensure effective stabilization of the low
back.
This can be easily done with RBT by using the band to lighten gravity.
With floor isometrics all you need is an attachment site that is elevated. A door
connection typically works well if a bar or squat rack system is not available.
Assisted Lateral Plank
Assisted Prone Plank
Assisted Bilateral Bridge
Using
Assisted Unilateral Bridge
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Bands with Additional Devices with Assisted Stabilization
Using an assisted device to improve stabilization while working on with other types of
tools is also a great way to add RBT variety
Assisted Kneeling Wheel Stabilization
Assisted Stability Ball Prone
Plank
Assisted Wheel
Stabilization
MedBall Assisted Roll outs
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Level 2
Body Weight Isometrics
Once able to handle unweighted trunk isometrics the next step is to begin incorporating
body weight isometrics using the same exercise. Once able to comfortably do body
weight training, adding a stability ball or balance board for additional challenge is fine.
Body Weight Lateral Plank
Body Weight Bridge
Body Weight Unilateral Bridge
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Step 3
Partial Weight Bearing RBT Isometrics
Your trunk must be able to isometrically sustain a hold position in relative neutral. This
will provide the absolute strength needed when we begin to challenge the trunk
reactively.
Using the band with traditional plank training provides a proprioceptive feedback that
teaches your body where force must be applied. You are able to segmentally stabilize
and train the weak link or segment by placing the band at that level.
Once individuals understand where neutral is and how to hold it, they now can sense
and have an appreciation for when they are going to far during reactive training.
Resisted Prone Plank
Resisted Bilateral Bridge
Resisted Lateral Plank
Resisted Unilateral Bridge
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RBT Isometric Stabilization
Adding a resistance band to traditional Plank drills creates a proprioceptive response
that helps activate the lower abdominals more than just gravity alone.
With the band pressure applied to the mid lumbar region it automatically causes the
trunk muscles to engage and lift up the low back to maintain neutral.
This simple addition makes planks an incredible isometric trunk stabilization drill with no
need for additional tools.
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Step 4
Standing Isometric Stabilization
Standing trunk isometrics allow individuals to create an appreciation for spinal neutral
when weight bearing or when ground forces are applied as with stepping or in gait.
Since we are now in weight-bearing, glutes are activated simultaneously.
Cues Include:
1. Keeping Weight through your heels to engage glutes
2. Knees should be slightly flexed to decrease locking out of the Lumbar spine
3. Hips should be slightly pushed back to engage the glutes and improve BOS (Base of
Support).
4. Focus is on lower back to avoid hyperextension
5. Drawing in of the lower abdominal region engages lower abdominals more (and
ensure stability of the low back.
6. Keep elbows locked and over head. You should not be able to see your hands.
7. Feet should remain about shoulder width unless a greater BOS is needed.
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Goal is Perfect posture with no hyperextension at the low back, leaning forward or
laterally shifting hips. Hold for 30-45 seconds in all 3 positions
Special Note
If shoulder pain or weakness occurs put hands on top of head to decrease lever arm.
Can move out to increase tension
Sagital Plane with Shorten Lever
Arm
Frontal Plane with
Shorten Lever Arm
Rotation with Shorten Lever Arm
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Dowel-Band Isometrics
Transverse
Plane
Sagital Plane
Dowel isometrics add a greater transverse plane influence onto the trunk because of
the ability to place resistance lateral to the COG.
Also it takes the same level of band and makes it immediately more difficult by simply
increasing the lever arm.
Don’t forget you can place your feet staggered or if you want a greater challenge… Go
Parallel.
Frontal Plane
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Step 5
Creating a Ground Reaction driver with Lower torso Stepping
This is a bottom up driver because the lower torso is moving while the upper torso
remains isometric. This will decrease L5 sheer forces while activating lower
abdominals effectively.
Key is to keep upper torso locked in. Placing hands at the head is an effective
modification if shoulder pain or weakness is the limiting factor.
Sagital Plane Stepping
Frontal Plane
Arrow indicates direction
of step of right foot.
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Transverse Plane
Adding a dowel creates a longer lever arm that challenges the trunk stabilization
without increasing resistance band size. Similar step back drills can easily be
incorporated.
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Step 6
Developing Dynamic Simultaneous Hip and Trunk Integrated
Stabilization
Why the Hip is a necessary Partner in Stabilization
Even though the trunk is obviously the link that keeps all movements integrated, the
hip (especially the Glute Medius) plays a huge role in maintaining dynamic stability
during many ground based movements.
The glute medius is a primary frontal plane hip stabilizer in sagital plane movement like
walking, running, squatting, and lunging. If the glute medius does activate quick
enough and create sufficient force reduction as the foot contacts the ground, the knee,
ankle, hip and most importantly the low back will be asked to absorb unnecessary
forces.
Also the piriformis (which is a small external rotator muscle) is now asked to be one of
the primary hip frontal plane stabilizers. Unfortunately the piriformis is neither large
enough nor strong enough to do that. As a result additional hip rotational tightness will
begin to occur.
Even though the trunk musculature may be functioning well, it cannot biomechanically
create enough force to make up for a weak Glute Medius. This is why the force
coupling that occurs between the lower abdominals and glute medius is a key to overall
ground based stabilization.
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RBT for Frontal Plane Hip Stabilization
Distal thigh shuffles variations
Make sure you maintain a wide base of support while performing a lateral step
movements. This will also assisted with creating effective BOS reaction in the
upcoming locomotion drills
Now Bring in the Trunk
Creating a dynamic drivers from the top down and bottom up will now maximially
challenge trunk through total chain reaction. This is highly advanced training that
should not create any lower back pain or DOMS into the lower back region.
Very often in function, upper and lower extremities are engaged in activity
simultaneously. Think of throwing, running, tackling, wrestling, or climbing a ladder
with your hands full.
In these circumstances the trunk is now forced to deal with multi-vector forces. Multivector RBT does an excellent job of training the trunk how to deal with these frequent
circumstances of sport and life.
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Our lives revolve around multi-directional trunk stabilization. The following are just a
few examples where this comes into play.
All Change of Direction Sports
All Construction Work
Carpentry
Most Manufacturing jobs
Masonary
Parenting
Band Utility strap set up for Multi-Vector Trunk Reaction RBT
The band utility strap plays a significant role in training multi-vector and multidirectional trunk stabilization.
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Multi-vector Saggital Plane
The drills can be done by driving from the top or
bottom. From the top you will perform a simple tricep
press and from the bottom you will perform a simple
step back.
Overhead Step Back
Multi- Vector Frontal Plane Trunk and Hip Stabilization
Again performing a simple step action laterally is a way to increase the driver action
from the bottom – up.
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Bands – Bags and Balls
The band hip attachment can also be used to train the trunk in conjunction with other
tools such as medballs or sandbags.
Incorporating the same step action while supporting the bag or ball over head will
immediately challenge the trunk to react and stabilize
Med Ball overhead
throw with hip band
Stepping back creates a
posterior driver when
performing a medball
overhead throw or posterior
swing.
Sandbag overhead
forward lunge with hip
band
Performing a forward lunge
creates an anterior driving
force with the bag while
creating an assisted forward
lunge.
Goal is to demonstrate good trunk stabilization, no low back buckling (deceleration
control) with good upper – lower torso rhythm that leads to maximum power
production through upper and lower torso.
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Developing Reactive “Upper Torso”
Strength
Everything
is about
improving
Training
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Training Locomotion from the top down”
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Training Locomotion from the “Top Down”
As we venture into Upper Torso RBT, keep in mind that the functional art of
ambulation or locomotion is what all resistance band exercises and workouts are
developed around. Locomotion is the #1 functional goal of our body. It is the
template that was used to systematically and functionally create our body. Our body’s
ultimate performance hinges directly around our ability to run, walk, skip, hop, or crawl.
Even hybrid movements like throwing, swinging or swimming take on many of the
characteristics of normal locomotion.
Every exercise we discuss from here on out will influence one or more components of
multi-directional locomotion.
With functionally based training, you always have neuromuscular stabilizing and force
production occurring simultaneously. Sometimes one is more dominant than the other
but both are occurring.
To ultimately create some type of movement or acceleration all muscles cannot be
creating force production. There is always a balance of force reduction (stabilization or
deceleration) to force production (active movement or acceleration) occurring.
Stabilization is Really the key to Force Production
As we already discussed in the core stabilization section, stabilization‘s greatest
influence occurs prior to the point of transformation while at the end of the loading
phase. That said you will notice immediately that there are primary stabilizers of
pushing (trunk musculature) and primary stabilizers of pulling (posterior chain)
regardless the plane of movement.
These stabilizers will be the key to your ability to create force production at the right
time and in the right sequence. Loss of this stabilization factor right before
transformation occurs is known as a “force leak”
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Force Leaks are created as a result of poor neuromuscular timing and weakness. The
most notable result of a force leak comes in throwing where a pitcher as a result of
core weakness drops his hips and “opens up to early” which in turn puts his arm too far
behind him.
Another example is with horizontal pushing where there will be buckling of the low back
as force production is initiated. This buckling is a result of poor neuromuscular
activation of the lower abdominals at the point of transformation.
Yes, trunk stabilization training like planks will help but that training must be done in
standing so the hip and shoulders are also “invited”.
Force leaks are very easy to identify during functional movement training.
Simply by watching how someone sequences their movements often shows the force
leak. Movements should look fluid and not appear to be occurring segmentally. If a
movement looks jerky or a certain segment of the body looks ahead or behind another
segment, you have a force leak.
Speed will also bring out force leaks because speed makes neuromuscular sequencing
happen faster which means neuromuscularly, the body must be finely tuned.
Bottom line is that you do not have to be an expert to understand or find force leaks.
Training with resistance bands using functionally ground based movements will allow
your athletes or clients to eliminate force leaks automatically.
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Key Variables of RBT
Unlike traditional weight training, RBT provides you several more variables to
manipulate along with the normal increase of resistance. This is why functionally
resistance bands are unmatched when it comes to training all aspects function strength
and power.
The following are all the variables that can be “manipulated or tweaked” during
workouts to create a different neuromuscular response and strengthening adaptations.
Planes of Motion
Base of Support
Speed of Load
Unilateral vs. Bilateral
Band Placement as it Relates to COG
Band Resistance
Force Vectors
Planes of motion
Planes of motion include the standard sagital, frontal and transverse planes. However
there will also be exercises that incorporate combinations of these planes which will
create unlimited planes of motion options.
Knowing that no functional movement is strictly single plane, this adds greater rationale
to the importance of incorporating RBT into all workouts.
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Base of support
BOS from a stationary standpoint involves parallel, staggered and unilateral positions.
However in function your upper torso movements can also incorporate a moving BOS
like with towing or dragging. RBT advanced drills allow you to easily incorporate what
is referred to as total integration movements or as I say….
“Power on the Fly”
Speed of Load
By this point the importance of loading is obvious and hopefully well understood.
Knowing that RBT can accelerate momentum and gravity, it becomes the ultimate tool
for training fast loading which results in fast unloading, greater acceleration and
maximum power production.
Creating an accelerated eccentric phase of strength training is the essences of Reactive
RBT.
Unilateral vs. Bilateral
Simultaneous training allows the body to remain maximally stable during ground based
training. However when Unilateral training occurs there is an overloading to one side of
the body thus changing your center of gravity. Unilateral training requires greater
stabilization especially in the transverse plane.
Considering most of our functional activities (running, throwing, jumping) are often
unilateral in nature this form of training becomes very important to overall improvement
in daily as well as athletic performance.
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Band Placement as it relates to Center of Gravity
Our lumbo-pelvic-hip (LPH) complex is our power center for force production
(acceleration) and force reduction (deceleration). The more we can directly influence
or train the LPH the more power production can be created.
Attaching the band further away from our center of gravity (like at the hands) creates
an immediate need for greater core or LPH stabilization. Greater stabilization strength
at the LPH will allow us increased stabilization in the lower torso which will increase
power production with upper torso strengthening exercises.
Band Resistance
Bigger bands, longer stretch, greater the work load. Increasing band resistance is
easy. Just step out further.
Remember each band can safely stretch 2 yards repeatedly
Force Vectors
Horizontal force vectors are frequently left out of most workouts. Can you imagine
what would occur if you could work horizontal and vertical force vectors
simultaneously?
You guessed it …. The Ultimate functional training response!!
RBT is all about training movement not muscle. Force vector training is simple with
RBT because bands adapt easily to all vectors or vector combinations.
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Upper Torso Horizontal Vector Training
Horizontal Vector (HV) RBT is often the least trained yet functionally plays the greatest
role in daily as well as athletic activities. Horizontal vector training influences
transverse plane stabilization more than vertical vector training and proprioceptively
influences acceleration in running or locomotion.
The key to all upper torso movement is the ability to load followed by an effective force
leak free transformation into a powerful unloading or acceleration phase.
A powerful acceleration represents an effective load and transformation. Without
effective transverse - sagital plane stabilization, power is lost in the horizontal vector.
The initial goal with upper torso training is to master the 5 key HVRBT Horizontal Vector
movements in a more stationary position before adding in greater mobility.
Double Band HVRBT (Horizontal Vector) Exercises are:
1.
2.
3.
4.
5.
Standing
Standing
Standing
Standing
Standing
Horizontal Press
Horizontal Pull
Bent-over Vertical Press
Horizontal Curl
Vertical Triceps Press
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Keys to watch for with Upper Torso HVRBT (Horizontal Vector)
Monitor how well people maintain foot position and avoid frequently adjusting
their feet or BOS
Monitor low back with regards to hyperextension (or buckling), especially during
pushing movements. Lower abdominals are the key load stabilizer for pushing.
Monitor how well the hip(s) hinge during pulling movements. The glutes are the
key load stabilizers for pulling and when weak will look to the low back for
compensatory assistance.
Avoid excessive rotational movements initially until Reactive trunk stability is
better. Interestingly this usually occurs automatically within 3-4 weeks of RBT.
Rotation is the key to power but also the #1 mechanism for injury. Monitor this
closely as clients exercise. You want rotation through the shoulder and hip, not
the low back.
Let lower and upper torso integration happen naturally. Individuals as they
fatigue will either “recruit” the lower torso or “substitute” with the low back.
There should be an equal balance of movement at the shoulder, hip, knee and
ankle while the low back stays relatively neutral. Excessive low back movement
becomes obvious as fatigue sets in.
“Why Recruit when you can Substitute often becomes the theme for individuals new to
RBT”
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Upper Torso Horizontal Vector Exercises
Horizontal Push
Key load stabilizer is the lower abdominal musculature with the help of the gluteal
muscles on the back leg when in a staggered position.
Staggered stance will be the most powerful position and a good starting position.
Pushing is consistent with triple extension in gait and will assist with improving running
acceleration.
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Horizontal Pull
Key load stabilizer will be the gluteus medius and quadriceps complex.
Staggered stance again is good starting position to help protect and keep L5 stable.
However the parallel position will create the greatest amount of pulling power
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Horizontal Bent-over Press
Key load stabilizers will be the calf and gluteal muscles on posterior leg in staggered
stance. The key is to maintain the Bent-over position.
Staggered stance is the most powerful position and recommended for beginners
Again bent-over presses will complement the triple extension phase of running
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Horizontal Curl
Key load stabilizers will be gluteal muscles with staggered stance or the lower
abdominals in a parallel stance. Often people will look down or flex through the
shoulder girdle to avoid needing lower abdominals. Maintaining a good upright position
will not only activate the trunk more but will also recruit the primary muscles more
effectively.
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Overhead Triceps Press
Key load stabilizer will be the trunk unless an upright position is not maintained.
By maintaining an upright position the overhead position lengthens the trunk which
activates it. By flexing forward at the hips or low back, the trunk is deactivated.
This is a very common compensation when resistance is to high as it relates to the
trunk stability.
Staggered stance position will take the stabilization emphasis off the trunk by bringing
hip the gluteal muscles for assistance. The staggered position also allows the low back
to be placed in a less compensatory position.
Definitely go with staggered position at first.
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Upper Torso HVRBT Progression
Exercise Recommendation
Level 1
Stationary Staggered Horizontal Push
Stationary Staggered Horizontal Pull
Stationary Staggered Bent-over Press
Stationary Staggered Curl
Stationary Staggered Triceps Press
Level 2
Stationary Parallel Horizontal Push
Stationary Parallel Horizontal Pull
Stationary Parallel Bent-over Press
Stationary Parallel Curl
Stationary Parallel Triceps Press
Level 3
Split Squat into a stand up Horizontal Push
Split Squat into a stand up Horizontal Pull
Split Squat into a Bent-over Press
Split Squat into a stand up Curl
Split Squat into a Triceps Press
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Level 4
Split Squat into an Alternating Horizontal Push
Split Squat – Reach into an Alternating Horizontal Pull
Staggered Alternating Bent-over Press
Parallel Alternating Curl
Parallel Alternating Triceps Press
Level 5
Staggered or Parallel Single Arm Horizontal Push
Staggered or Parallel Single Arm Horizontal Pull
Staggered or Parallel Single Arm Bent-over Press
Staggered or Parallel Single Arm Curl
Staggered or Parallel Single Arm Triceps Press
Level 5 can use either a parallel stance which will in general create a greater need for
trunk stabilization
or
A staggered stance which requires using the opposite leg forward to increase lower
torso stabilization and simulate locomotion mechanics
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Training Parameters
Beginner RBT
30 seconds on 30 seconds off
3 sets each exercise
Level 1
Intermediate RBT
30 – 15 sec.
3 sets each exercise
Level 2-3
Advanced RBT
20-10 sec (Tabata Format) or 45 on 15 off
Repeating entire upper torso circuit Level 3 or 4 for 10-15 minutes
Once the 5 Key HVRBT movements are mastered the following are effective and easy
variable tweaks
Planes of movement (Lateral or transverse)
BOS changes (Parallel, Staggered or Single Leg)
Adding in lower torso mobility including a Squat or Split Squat
Going to Unilateral vs. Bilateral movements
Increasing speed by increasing reps/time of set
Increasing band resistance by stepping out further or increasing band size
Decreasing Recovery time and/or increasing work time
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Single Band Upper Torso Vertical Vector
Progression
Vertical Vector (VV) RBT does not have the movement options compared to horizontal
vector training but remains equal in importance.
VVRBT challenges LPH stabilization in the Frontal and Sagital planes due to the
parallel BOS
Key exercise will include:
High Pull
Push Press
Bent-over Row
Single Arm Row
Overhead Triceps
Hammer Curl
Because of how the band must be attached to the feet, staggered stance training does
is not an option for these exercises.
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High Pull Variations
High Pull with Rotation
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Push Press Variations
Unilateral Push Press
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Vertical Bentover Rowing
Hammer Curl
Overhead Triceps
Single Arm Rowing
Ways to Quickly Increase band Resistance with Single Band Exercises
1. Widen Base of support
2. Take up slack in band, thus shortening your band starting length
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Body Weight (BW) RBT: Assist or Resist
Body weight training is the most basic form of upper torso integrated strength training.
Done by itself, many fitness and strength coach experts feel BW training could be the
most effective strength training approach, especially when it comes to develop useful
functional strength.
BWRBT allows you to quickly add a reactive resistance to all your traditional BW
exercises without changing any part of the movement pattern. It simply loads the body
at the key points to help keep body weight training more challenging and reactive.
Assisted Body Weight (ABW) RBT
RBT with body weight exercises also adds a dimension to BW training that no other
training tool can quickly and effectively provide.
ABWRBT allows anyone to perform all the basic body weight exercise regardless their
age, size, or body weight to strength levels.
With assisted BWRBT you provide assistances using the unique elastic nature of the
band. A resistance band attached correctly assists the BW movement at the point of
transformation which is where the greatest force production is needed.
As individuals begin to learn how to recruit effectively during BW exercises, the band
assist gets less and less.
Another advantage of ABWRBT is it allows the individual who can do 3-5 reps the ability
to do 10-15 reps thus creating a different metabolic and muscle development influence.
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The Key Upper Torso Body Weight Exercises include:
1. Push ups
2. Pull ups
3. Dips
Push-ups Variations
Assisted Push up
Resisted Push up
Assisted Single
Arm Push up
Resisted Single
Arm Push up
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Pull-up
Resisted Pull up
Assisted Pull up
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Dips
Resisted Dips
Assisted Dips
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Developing Lower Torso Reactive
Strength
Reactive
Lower
Torso
RBT…….
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“Impact training from the ground up”
Lower Torso Horizontal Vector Training is
training from the “Bottom Up”
Reactive lower torso RBT is all about how the lower torso handles ground reaction
forces with vertical and horizontal drivers.
When it comes to weight-bearing, muscles do not contract they react especially to
ground contact. When the foot hits the ground the firmness of ground, the speed of
contact, and the direction of contact (as it relates to upper body posture) will dictate
how muscles in the lower torso and trunk react. Without the influence of ground
contact forces, your lower torso muscles would not contract.
Consider what happens when you jump into an 8 foot pool of water. Do your muscles
tighten up??
The influence on the body as a result of ground reaction forces is considered a “Bottom
Up” influence or driver. Exercises like lunges, squats, or squat jumps are all examples
of “bottom up” drivers. Since most of our daily and athletic performance occurs on our
feet, bottom up training becomes extremely important to our functional success and
safety.
Bottom up Driver + Horizontal Driver =
What functional activity would be characterized by a bottom up driver with a horizontal
force production?
Can you say running!!!
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Running actually is characterized by both a bottom up and bottom down (arm swing)
drivers. However these two drivers working together create a horizontal force
production.
This is the philosophy behind Lower Torso RBT. It is all about once again improving
locomotion.
The Trunk and Lower Torso are Great Friends
It is very important to evaluate all movement as a “total chain reaction”. Keep in mind
that the lower extremities would be worthless if they were not attached to the pelvis
which in turn is attached into the Lumbar Spine.
That said, Lower Torso RBT is really simultaneous Core RBT training especially when
you get upper torso reaching involved or you begin to manipulate your BOS by going
unilateral.
Basic Lower Torso Horizontal Vector RBT
Lower torso RBT can be broken down into 4 Key movements.
1.
2.
3.
4.
Squat Reaches
Forward Lunges
Lateral Lunges
Forward Reaches
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The Golden Rule of Lunges…
You must get there and get back home. Any hesitation, any lose of balance, any stutter
steps are all compensations that are a result of a poor load at the point of transformation.
These 4 lower torso movements essentially set us up for more advanced activities like
hopping, jumping, lunge releases and the ultimate functional activity of walking or
running.
Areas to Focus on with lunges
As individuals begin to perform lunges it is important to monitor and effectively cue
them on the fly. The following are areas frequently lost or poorly performed.
1. Rhythm is a result of symmetrical upper and lower extremity movements creating
efficient integrated balance. Loss of efficient integration is typically the result of
poor reactive trunk stabilization or lumbo-pelvic-hip inflexibility. It is important to
incorporate rhythmical movements of the upper extremity into your lower extremity
lunge training.
2. Soft Ground Contact indicates good deceleration control and trunk stabilization.
Don’t rely on the ground to stop you by landing hard. Instead prepare yourself by
emphasizing optimal flexion of the hip, knee and ankle prior to ground contact.
3. Decreased ground contact time equals less contact time which in turn quickens
transformation time. Fast transformation means excellent balance and integrated
dynamic stabilization
4. Length of stride is indicative of good lower torso strength and stabilization.
Maintaining a consistent lunge length over repeated reps indicates efficient loading
and integration stabilization.
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Lower Torso Horizontal Vector Exercises
Lunge Exercise Progression
Reach Squat
Squatting is the grandfather of all ground based exercise. It is by the far the single
most important movement to master. Squatting is the fundamental movement we use
to load the power Lumbo-pelvic-hip (LPH) complex in order to perform essentially any
ground based movement. Running, jumping, hopping, skipping as well as throwing,
shooting, pushing or pulling are all functional movements that depend on our ability to
load the LPH.
Placing the band at the hip joint, proprioceptively teaches effective hip hinging during a
squat. By incorporating a simultaneous reaching motion, clients are able to reflexively
incorporate good upper torso positioning as well.
Reaching Towards the attachment recruits the quadriceps more effectively while
Reaching Away from the attachment activates the posterior chain with specific
emphasis on the glutes
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Forward Step Lunge
A forward step lunge teaches the body how to stabilize as the foot enters into the
ground. This is consistent with the front end mechanics of running or walking. Do to
the horizontal force vector created by the band; the body must learn how to control
both a vertical body weight force vector as well as the horizontal force vector of the
band. This is consistent with the force created as a result of the momentum our body
creates as it propels itself forward in running, walking or horizontal jumping.
Key to this drill is making sure you load through the heel as you contact the ground. This
engages the glutes and improves ground reaction control.
Because the hands are free it becomes very easy to challenge the vertical force vector
by adding dumbbells.
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Lateral Step Lunge
Lateral step lunges teach us how to position our feet to maintain an optimal base of
support during lateral locomotion. The keys to a lateral lunge to make sure the
shoulders remain calm and well positioned over the pelvis while the lunge foot land
outside the shoulders with optimal flexion at the hip, knee and ankle.
As with any lunge, the goal is to land softly into the ground.
Again adding dumbbells into the exercise increases the vertical force vector in
conjunction with laterally displace horizontal vector. These two vectors create a highly
effective stabilization reaction to the Gluteus Medius.
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Forward Reach
The forward reach is the ultimate posterior chain drill to improve glute-ham(string)
reaction.
Placing the band at the hip provides the proprioceptive stimulus needed to perform and
effectively hip hinge which in turn loads the glute-hamstring complex. As the individual
returns to a upright position the glute-hamstring provides the primary force production.
Initially allow the individual to literally touch the ground lightly with the hands and
posterior reaching foot. This will provide assistance with balance prior to them having
to product the force to return upright.
To advance the exercise and create more of a reciprocal movement pattern, have the
client reach with the same side hand as the leg that is reaching posterior.
This will create greater hip and trunk reaction especially if the posterior arm aggressive
reaches backward.
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Changing Drivers creates endless training options
Once you are able to master these 4 key drills, the options become endless in regards
to creating lunge variations.
Here are several tweaks that can easily be added:
Single arm reaches
Double arm reaches
Releasing the trail leg
Overhead reaching
Hopping
Adding isotonic weight (db, sandbags, kettlebells)
All of these options create different influences on the kinetic chain that simulate
“neuromuscular reactions” that our body goes through each and every day.
Reaches increase Hip and trunk reaction as well as an increase the need for greater
hip and trunk rotation. Both of which are typically weak in most individuals.
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Releasing the trail leg as the lunge leg enters into the ground increases the need for
greater hip and trunk dynamic stabilization. Since a majority of our movement require
single limb control this become one of those essential movement skills.
Overhead Reaching creates a significant increase in trunk and quadriceps activation
as a result of longer lever arms and decrease hip flexion respectively. Any overhead
reach automatically increase abdominal reaction.
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Hopping is a more advanced level of releasing the trail leg. In hopping the trail leg
actually leaves the ground prior to the plant foot impacting the ground. Hopping
creates significantly greater momentum forces which when coupled with the forces of
the resistance band causes key decelerators to be maximally recruited.
Forward hops putting greater deceleration emphasis on the quadriceps while lateral
hops put greater deceleration emphasis on the lateral hip and contralateral trunk.
Adding a secondary resistance creates a vertical vector force couple with the
horizontal vector force created by the band. Multi-vector training creates incredible
muscle deceleration activation and prepares the body to handle multiple force vectors.
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Vertical Vector Lower Torso Exercises
Obviously the importance of vertical vector training for lower torso is well documented
and must be added into your overall training program. Vertical vector RBT is easily
achieved with one or two bands.
Traditional strength training typically followed a training pattern that implemented a
slow decent or deceleration phase followed by an explosive acceleration phase.
However with vertical vector lower torso RBT, “Reactive” functional strength training
begins to take shape.
Keep in mind that in function most loading occurs relatively quickly. Daily and
athletically based movements often occur reflexively or unconsciously. If circumstances
create need for a certain movement to occur quickly, which often is the case, the body
must be able to deal with this accelerated intent.
Also remember that over 95% of all orthopedic injuries occur as a result of poor control
of deceleration especially when deceleration is accelerated like with change of direction
or quick obstacle avoidance situations.
With “Reactive” Strength training the emphasis on speed is placed on the
deceleration phase or loading phase rather than the accelerated phase. Assuming
technique and form have been mastered, individuals are asked to speed up their
loading phase. Knowing RBT can accelerate gravity, it becomes a perfect training tool
for “Reactive” Training especially with vertical vector movements.
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Master the Basic Movements First
The basic vertical vector RBT drills include:
Front Squats or Reach Squats
Single Leg RDL’s
Single Leg Squat Variation (Bulgarian, Bench Squat, Single Leg Squat)
Dead Lifts
Step Ups
Squat Variations
Front Squat
Set-up: Single Band
Keep band over upper arm by keep elbow level or slightly raised.
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Reach Squat or Speed Squat
Set-up: Crisscross Double Band
Utilizing a stool allows for consistent depth and a proprioceptive stimulus to try and
quickly touch.
Single Leg Squat Variations
Bulgarian Single leg Squat
Band Set-up: Single Band Crisscross
Key is to create a strong downward
pressure through the front heel to
optimally activate glutes
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Single Leg Bench Squat
Band Set-up:
up: Single Band Crisscross
Single Leg Squat
Band Set-up: Single Band
Crisscross
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Rhythmical Step Up
Band Set-up: Single Band Crisscross
The key is to make sure your arm – leg action is contralateral. This will create optimal
activation of the glutes as a result of dynamic trunk stabilization.
Single arm RDL with DB & Band
Band Set-up: Single Band Crisscross
Make sure to bend from the hip, keeping low back in neutral
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Dead Lift
Band Set-up: Single Band
Exercise #1 is going to create less band resistance and be more effective for early RBT
users. Widening feet will create more resistance through the band.
Dead lift Outside Setup
Straight Leg Dead-lift
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Developing Reactive
Multi-Directional Locomotion
Reactive RBT
Locomotion…
Learning to
Stop
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In the final phase of RBT we bring together all the
Locomotion.. The Blue Print for Human Function
With flexibility – trunk reaction – Upper Torso Integrated Strength & Lower Torso
Integrated Strength now in place we can begin training the most integrated movement
of them all….. LOCOMOTION.
Life is all about power and getting the body started. You know by now that getting the
body “accelerating” takes loading the system first. Therefore getting the body to load
well at faster velocities, in multiple planes and in a synchronized fashion over and over
again is the ultimate in human function.
Locomotion RBT will allow you to train the loading phase aggressively which will make
the unloading phase more efficient, stronger and occur with greater power production.
Enhanced power is exactly what we need to get us through the day safely or be a top
performer on the field of play.
Once you get the neuromuscular bias set, the body essentially goes onto automatic
pilot until fatigue over comes us.
What I mean by this is that running, shuffling, backpedaling, carioca and crawling are 2
steps repeated over and over again. Once the system is put into motion it will
continue to follow the same pattern of movement initially set on those first 2 steps until
there is a change of direction or intensity needed due to fatigue.
So do we need to run forward, sideways, transversely or backward for miles and miles
or do we just need to repeat the first 2-4 steps over and over again??
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It can be argued that continual forward movement is important but in reality when we
evaluate daily movement it is often 2-3 steps and then we change direction, stop or
implement some type of reach. We are constantly changing directions, base of support
and upper torso actions.
How many times during the day or in a sporting event do we just run straight
ahead???
Life is all about power and getting the body started. You know by now that getting the
body “accelerating” takes loading the system first. Therefore getting the body to load
well is critical.
Locomotion RBT will allow you to train the loading phase aggressively which will make
the unloading phase more efficient, stronger and occur with great power production.
Enhanced power is exactly what we need to get through the day safely or become a top
performer on the field of play.
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Multi-directional Locomotion Drills
The 5 Key Locomotive Drills are:
1.
2.
3.
4.
5.
Backpedal
Shuffling
Forward Run
Crawling
Crossover
Back Pedal
Backpedaling trains the body to handle sagital plane force reduction forward and force
production backward.
In general our body struggles with backward movement due to our lack of front side
muscular development which is a direct result of our sense of vision. Can you imagine
how strong our anterior chain would be if we had eyes in the back of our head.
However in the world of balance, backwards walking or running allows us to improve
our balance due to the reactive influence it has on our core muscles.
Remember, the role of the core is to decrease low back extension which is what occurs
with backwards locomotion.
Also backpedaling allows us to functionally
strengthen our anterior chain to create good
symmetry and strengthen our “Backward
Dragging” movement which is critical to our
overall function.
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Shuffling
Shuffling is a locomotive skill that essentially dynamically positions us to propel our
body into different directions. Shuffling allows us to move laterally so we can quickly
avoid obstacles, change direction or improve our body position.
Shuffling is typically a 2-3 step movement before it changes into a different movement
skill or direction.
Another key aspect to lateral shuffling is the role it plays on strengthening our frontal
plane dynamic stabilization. Considering that several overuse injuries of the lower
chain like (plantar fasciitis, medial knee pain, anterior knee pain, lateral hip bursitis as
well as low back pain occurs as a result of poor lateral stabilization of the hip,
developing lateral shuffle strength and power plays a huge role in injury prevention.
Also keep in mind that ACL tears in the female population are typically due to weakened
lateral hip dynamic stabilizers.
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Keys to Shuffle Training
1. The #1 key to shuffle training starts with your base of support and the ability
to keep your foot position outside the box at all times during the movement.
Maintaining this base of support provides your hips the leverage they need to maintain
dynamic stability for deceleration as well as force production during acceleration.
2. The second key is to monitor upper torso position to make sure it does not
migrate too much in the frontal plane during movement. Our goal is to “Keep
the shoulders calm” which in turn keeps the upper torso centered over the
pelvis. (Noted by vertical line)
Maintaining good upper torso position is indicative of good trunk reaction and
stabilization in the frontal plane. Individuals who demonstrate poor upper torso control
typically lack frontal plane trunk stabilization strength.
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3. The final key to shuffling involves how to cue during instruction. By
instructing the client or athlete to always move the foot closest to the
direction of movement first will immediately position the foot where is needs
to be to create optimal leverage for deceleration (on the return) or
acceleration (on the movement out).
Forward Running
It is what every one of us does best because we are required to practice it every day.
Forward running is what we use the most. It is a combination of reciprocal movements
of the lower and upper extremities that allows us to quickly and powerfully propel our
body forward.
Keys to Forward Running
1. The key to most forward running is the start. Initiating the start of running or
the take off requires the greatest amount of energy. Once in motion, forward
running if taught correctly, becomes a reflexive series of repeated loading and
unloading reactions.
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Cueing the individual to perform a forward reach allows them to reactively load
the hip, trunk, and shoulder girdle effectively for takeoff.
2. Once the start is effectively taught the next drill is to work on reciprocal arm leg
action which typically becomes automatic if the start position is correctly taught.
Using a simple marching drill leading into skipping will effectively teach the art of
reciprocal movement in running.
3. I do not recommend you allow adult clients to perform backwards running as the
band pulls them back. This applies to much deceleration force to the Achilles
tendon structures and could result in a staining of that musculo-tendon complex.
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Crawling
Is there a reason why crawling was one of the first forms of locomotion in early
development?? Considering it required very little deceleration and allows us to increase
our hip strength while challenging our core stabilization, crawling was the safest way for
early locomotion to occur.
Emphasis is on hip acceleration, core activation and posterior chain strengthening.
Developmentally it was a key step to getting us all upright as we developed.
Other benefits of crawling include:
1.
2.
3.
4.
5.
6.
Development and improving multi-plane hip range of motion and flexibility
Improving upper torso dynamic stabilization strength
Developing Upper and Lower extremity reciprocal movement skills
Increasing spinal extension control
Improving wrist and ankle mobility
Improving core stabilization
Based on all that, crawling is probably one of the safest and most efficient ways to get
our adult population moving better as it relates to forward locomotion.
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Keys to Training Crawling
1. Crawling can initially be performed using a single band around the hip complex.
This proprioceptively activates the posterior chain while providing less pressure
to shoulder complex.
2. Cueing the individual to take short compact steps with the feet staying directly
behind the hips allows them to create maximal force while maintaining good
traction. I would recommend you make sure your floor provides adequate
traction to avoid the force production foot from slipping out.
3. If training in partners, it becomes very important to make sure the holding
partner understands their role. As a holder you want to client to work hard but
not be over challenged to the point where forward movement stops. Always
allow the client to continue moving forward and let them dictate if they want
more pressure
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4. Since crawling is a very powerful movement, you want to make sure you do not
stretch your bands too far. If greater force is needed, I recommend you go to a
3 person harness position with average or strong bands.
5. If performing with an individual set-up make sure clients return back slowly to
avoid over pressure onto their Achilles tendon complex.
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Crossover
There is no question that when it comes to locomotion, bringing in the transverse plane
creates significantly greater challenges. This is why crossovers are the final locomotion
drill in the progression.
Crossover runs train the body to accelerate out using a transverse plane movement.
Knowing the transverse plane is our power plane, makes crossover training is delete
very important drill to help build power into our locomotive movement skills.
Crossover training brings together shuffling and forward running together into one
movement.
Keys to Teaching the Crossover
1. The Crossover movement or sometimes call “Turn and Go” starts in the same
position as a shuffle.
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2. Clients or athletes should initiate the movement by simultaneously turning the
lead foot while pushing off the inside of the great toe on the trailing foot.
3. Once they have traveled 3-5 steps based on number of bands linked together,
they should return back to the starting position using a shuffling motion.
Always turn to shuffle back facing the same direction that was used at the initial
start.
General recommendations for Getting started with RBT for Locomotion
1. Prior to initiating locomotion drills, it is recommended that clients go through the
RBT lunge series. This will allow individuals to become comfortable with the
deceleration aspect of RBT while implementing a shorter amplitude movement
skill.
2. Always train clients in a smaller band the first 2-3 sessions to allow them to learn
the foot work without having to strain with too strong of a band. Decrease band
tension by using a mini bands or monster mini band set-up or by linking 3 bands
versus 2 bands together.
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3. Allow clients to learn the accelerated phase of the locomotion drills first before
challenging them to quickly return back which is the deceleration phase. Also,
always encourage returning back at the individual’s pace and not be concerned
with staying with the group.
4. Partner training is a great way to teach BT locomotion because it allows
individuals to learn by watching, listening and performing. If training in partners
always instruct holders to position themselves in a lateral or shuffle start
position.
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Final Commentary
As I continue on my RBT journey, I find it extremely interesting how most people,
therapist, athletes, and clients view a rubber band as a simple, affordable and last
alternative training or rehabilitation tool.
I think that is the wrong perspective.
RBT is not just working out with a rubber band. It is a unique training system that
prepares your body to physically and neurologically handle life.
I know most of my weight lifting peers think it is a fad. Once again, fads don’t stay
around for over 25 years. When rubber band training started we did not know how the
body truly functioned. We did not understand momentum, gravity, ground reaction
influences and the world of functional drivers was not even a thought.
When rubber bands were created for training, machines were the “FAD”. We had
created a machine that could strengthen every muscle in isolation. Integration was not
the hot topic. Get muscles strong by making them work by themselves was the key to
enhanced performance.
However, injuries started to change that. Why was our Cybex test producing perfect
ratios yet, athletes and patients were getting hurt or reinjured? Hmm??
Well we know today why that is and isn’t it interesting that machine based training is
being taken over by simple resistance training using body weight, dead weight and my
hope ….. Resistance Bands.
I honestly feel based on the understanding we have about how functional movement
occurs, that RBT is not just another training tool. RBT is a training system that we all
need to be using to truly enhance our functional reactive response to what life throws
at us.
Thank you for taking part in Reactive – RBT
Dave Schmitz
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Dave Schmitz – PT, CSCS,
C
PES, IYCA
Lectures Nationally in the fields of physical therapy, fitness and performance
enhancement as it relates to functional Resistance Band Training. (RBT)
Developer of the “Reactive Resistance Band Training” approach for
fitness and rehabilitation
Consults with over 30 high schools and colleges on how to
implement resistance bands into their multi
multi-directional speed
and strength training programs
Founder and Developer of www.resistancebandtraining.com
which is the only website exclusively devoted to Resistance
Re
Band Training, Conditioning and Rehabilitation
Owner and manager of PERFORMAX – Performance Training LLC
www.performax4u.com
Certified Strength and Conditioning specialist with the National Strength and
Conditioning Association
Performance Enhancement Specialist with the National Academy of Sports Medicine
(NASM)
Certified Youth Conditioning Specialist through the International Youth Conditioning
Association
Board Certified Physical Therapist with emphasis
emphasis in Orthopedics through the University
of Wisconsin-LaCrosse
LaCrosse
Certification of Athletic Training from the National Athletic Trainers Association
Practices Physical Therapy in Wisconsin and continues to write in the areas of functional
training and rehabilitation
abilitation
Continues to train all ages in the development of integrated reactive multi
multi-directional
speed and functionally strengthen using the resistance band.
©Copyright 2008 PERFORMAX
PERFORMAX- Performance Training, LLC (www.resistancebandtraining.com
www.resistancebandtraining.com)
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Resistance Band Training
“Discover how your Body
can become Reactively
By: Dave Schmitz PT, LAT,CSCS, PES, IYCA
Strong and FIT….
Anywhere – Anytime
At Any Intensity”
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Copyright 2008 PERFORMAX – Performance Training, LLC
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©Copyright 2008 PERFORMAX-Performance Training, LLC
No part of may be reproduced or transmitted in any form whatsoever, electronic or
mechanical, including photocopying, recording, or by any informational storage or
retrieval system, without expressed, written and signed permission from the author
(with the exception of brief quotations as used in reviews or discussion groups, with
attribution to the author and source).
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Disclaimer
This manual is intended to teach athletes, coaches, trainers, and fitness or performance
experts how to implement, set-up and enhance functional performance using resistance
bands.
The author of this manual is not liable or responsible, in whole or in part, to any person
or entity for any injury, damage, or loss of any sort caused or alleged to be caused
directly or indirectly by the use, practice, teaching or other dissemination of any
technique, information, or ideas presented in this manual.
The information in the manual is presented for educational purposes only.
Consult your physician before starting any exercise program
For more information on Reactive - Resistance Band Training Contact:
Dave Schmitz, PT, CSCS, PES, IYCA
[email protected]
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Table of Contents
Welcome To Bandology 101
Function and RBT……………………………………………………………………………………………….. 8
Transformational Training - The Key to Reactive RBT……………………………………………. 12
RBT vs. Weight Training……………………………………………………………………………………… 21
Benefits of RBT: AnyWhere – AnyTime – AnyBody………………………………………………… 23
Common Mistakes with RBT………………………………………………………………………………… 28
RBT Guidelines …………………………………………………………………………………………………. 34
RBT Top 7 Set-up Options …………………………………………………………………………………. 38
Attaching and Linking Bands ……………………………………………………………………………… 50
Dynamic Flexibility and Mobility
RBT Flexibility and Mobility Training………………………………………………………………….. 61
Ankle Mobilization Sequence …………………………………………………………………………….. 64
Posterior Chain Stretching and Mobilization ……………………………………………………….. 68
Anterior Chain Stretching and Mobilization …………………………………………………………. 72
Developing a Strong Reactive Trunk
Trunk Reaction Training …………………………………………………………………………………….. 75
Trunk Reaction Progression ………………………………………………………………………………… 79
Developing Reactive Upper Torso Strength
Training Locomotion from the “Top – Down” ……………………………………………………….. 96
Upper Torso Horizontal Vector Training ……………………………………………………………….. 101
Single Band Upper Torso Vertical Vector Progression… ………………………………………… 111
Body Weight Upper Torso Training: Assist or Resist ………………………………………….. 115
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Developing Lower Torso Reactive Strength
Lower Torso Training is training from the “Bottom Up” …………………………………………. 121
Lower Torso Horizontal Vector Exercise ………………………………………………………………. 123
Lower Torso Vertical Vector Exercises …………………………………………………………………. 130
Developing Reactive Multi-directional Locomotion
Locomotion.. The Blue Print for Human Function …………………………......................... 137
Multi-Directional Locomotion Drills ………………………………………………………………………. 139
Final Commentary
About the Author ……………………………………………………………………………………………… 151
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Resistance Band-ology 101
Welcome to
“The Essences of Reactive
Resistance
RBT”
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Band-ology 101
The principles of athleticism have taught us a great deal about function. Rehabilitation
of injuries has also provided us insight on how the body reprograms itself when certain
levels of function are lost. I have been blessed with the opportunity to learn within
both the athletic and rehab environment since 1986.
During my career as a physical therapist as well as an athletic trainer and performance
enhancement specialist, it has become very obvious that the principles of function can
be applied to the all levels of life regardless if you are a stay at home mom, a traveling
businessman, a factory laborer, a professional athlete, or a fitness minded individual
who is trying to lose weight and get in shape.
Function is all about training movement and “movement is movement” regardless of
your environment, career or daily challenges. In many ways the unpredictable nature
of athletics is often demonstrated in the events of everyday life. The only difference is
the velocities and forces that can occur with athletics are typically greater. However,
motor vehicle accidents, heavy construction work or delivering the mail have the
potential to experience high velocity and high forces equal to athletics.
As a result, we all need to learn how to train functional movements and improve our
athleticism because we just never know when we are going to have to withstand,
overcome or absorb potential injury causing forces or velocities.
Also, life is about performance and my goal with all my clients, athletes and patients is
to improve movement and daily performance so they can do what they enjoy doing.
Research has shown that if your body has been taught how to move efficiently, it can
respond on demand with greater balance, coordination and power. This means, you
catch yourself from a fall, stay healthy at work or dominate your opponent.
This is the essence of Reactive - Resistance Band Training (RBT)
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Function and RBT… It is how we move!
Your body’s functional movements are “driven” by momentum, gravity, ground reaction
forces, and cognitive intent. Muscles do not activate forcefully unless they are driven
into a loaded situation. The best way to describe this is by looking at the action of
jumping.
Have you ever asked yourself why you squat before you jump? If the intent is to go
out or up, why go down first?? Well… the answer is you need to load the muscle
system first. Muscles will not respond if you do not tell them what to do first.
Here is another thought. Why when you are about to change directions in running do
you actually lower your body first?? Why as you try to stop fast do you lower your
body more?? Why does a baseball pitcher wind up???
In this day and age of expensive exercise machines, treadmills, elliptical machines and
weight benches or PS3, big screen TV’s, computers, commuting, and fast food
restaurants, our society has quit moving and have definitely quit learning to load their
neuromuscular system effectively.
Well guess what…. If you don’t use it you lose it… or should I say if you don’t load it
you can’t unload it!!
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What are the characteristics of Function?
Emphasizes the Core - by nature functional movement emphasizes the core
musculature. In fact most movement will be inefficient without an integrated core. A
well trained integrated core helps connect the upper and lower extremities. Without
strong neuromuscular communication through the core our ability to produce powerful
efficient movement spontaneously is significantly decreased.
Multi-planar - We are not meant to move in only one direction. We have the ability to
move straight ahead, laterally and rotate or pivot. Our training should enhance these
movement options by emphasizing all three planes of motion.
Multi-joint - Pick up something off the floor and notice how many joints are moving.
Training to reflect function must emphasize multi-joint exercises. 100% of all our daily
movements are multi-joint. So why do we teach people to isolate using sophisticated
single plane machines???
Counter Balance dominated – Multi-directional movement requires balance, which in
turn requires not only a strong reactive core but also effective muscle communication.
Practicing various dynamic exercises, where your arms and leg are actively involved as
counter balances, will greatly enhance ones overall body control and kinesthetic sense
and spatial awareness.
Single limb - Most ground based sports require us to function on one leg at a time. Most
of us also perform various tasks like reaching or walking that require unilateral
dominance. Single limb or unilateral training like single leg squats or standing single
arm band pushes, can be a highly effective way to build unilateral strength and muscle
coordination.
Alternating limbs - Running and walking by nature are performed by moving our feet in
an alternating reciprocal manner. Training in this manner will enhance our natural
movement patterns and can improve overall strength, coordination and neuromuscular
efficiency. The easiest way to train alternating or reciprocal movement is by training
functionally with bands.
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Integrated Movement- Lifting, walking, hiking, carrying and reaching are performed by
multiple joints and muscles working together as a result of optimal neuromuscular
communication. Training functional movements elevates the sensitivity of the body’s
transmitters known as proprioceptors. Practicing actions of shooting and throwing
makes us a better shooter and thrower. Therefore training movements of running,
swinging, pushing and pulling will make us better runners, swingers, pushers and
pullers.
Activity specific - As stated previously everything is about specificity to some extent. If
you are working with a soccer player don’t train him or her like a marathon runner or
swimmer. Understand the needs of the activity and select the best exercises, energy
systems and resistance levels to meet their demands.
A mom may not need to be as strong as a construction worker but rather may need to
have greater muscle endurance to get through her entire day successfully and safely. I
will say however, we all need power because it is what we do regardless your
profession.
Speed specific - If you want to be fast ultimately you must train fast. If you are looking
for static control and stability then slower speeds may be more appropriate. Many
exercise modalities are useful at achieving the needed results. Plyometric training,
Olympic weightlifting, and resistance band training can all help improve different
elements of athletic and daily speed.
Modified correctly, these same modalities are great functional training tools to help
improve everyday movement skills. Who knows when you may have to quickly run
across the street or avoid a child on his skateboard? Life can be an athletic field on any
given day
Function is Ground Based - Our body was designed to function upright. The more we
avoid exercising or strengthening in standing the more time we waste… unless you are
interested in being a great sitter or function on your back all day. Function requires us
to stand in most cases. Our body was designed to stand.
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You must train in standing to get better in standing. So which is a better use of your
time… sitting doing knee extensions or squatting???
Along with this though is the importance of posture. You must have a solid foundation
(postural stability) to optimally use lower and upper extremities efficiently.
Training in standing automatically recruits postural muscles and makes them become
involved regardless the exercise.
Function is Driven - Function does not consciously happen. Function is a response or
“reaction to Momentum, Gravity and Ground Reaction Forces (the Big 3 drivers of
function). You can also argue that “intent”, vision and auditory senses are secondary
drivers. However once in motion, the Big 3 take over and drive your body to respond.
Drivers can occur from the “bottom up” or “top down”
Any time you do stepping drills like lunges, squats or hops and arms stay motionless
the force is being driven from the bottom up.
Any time you swing a bat, golf club or throw a ball with minimal lower torso activation;
this is a top down driven situation.
Based on these two scenarios, functional RBT should incorporate both types of drivers.
So should we get weight strong or momentum strong??
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Training In the “Transformational Zone” - The
Key to Reactive RBT
When it comes to quickness, change of direction and explosiveness, it really comes
down to how efficiently we handle the transformational Zone!!!
To efficiently and effectively perform all human movements, it comes down to your
ability to load. It’s that simple. If you cannot load you will not be able to explode. If
you cannot efficiently decelerate you cannot accelerate explosively.
I have followed this principle since 1995 with both my training and rehabilitation clients.
However, I think it comes down to something even simpler than that.
When training to enhance functional ground based movement I would challenge you to
begin to focus your training on improving the speed, efficiency and power while
transitioning through the “Transformational Zone”.
What is the Transformational Zone (T-zone)??
The T-zone is the point where you transform movement from a decelerated, eccentric,
neuromuscular loading action into an accelerated, concentric, neuromuscular unloading
action.
Neuromuscularly the T-zone is where true dynamic integrated stabilization really occurs.
It is where your body recruits multiple muscles at multiple angles to simultaneously
decelerate the body’s momentum which occurs as a result of gravity and ground
reaction.
T-Zone training is really more of a neurological response than it is a muscular response.
Efficient T-Zone performance depends on the ability of the proprioceptors (primarily the
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muscle spindles and GTO) to quickly respond and reflexive create the necessary multimuscle reaction or recruitment.
The focus of this manual is not to go in depth on how proprioceptive responses occur.
Instead we accept it and will focus on how our training (specifically with resistance
bands) can create maximum efficiency and power production at the T-Zone.
Bands are the key to effective and efficient T-Zone Training
Resistance bands are the best training device to train the T-zone because of their
elastic nature. Elastic resistance does not follow a normal bell shaped strength curve.
Rather as range of motion increases, band tension increases. This in turn allows us to
take advantage of this loaded band scenario to create accelerated influences of
momentum, gravity and ground reaction forces as return to a loaded state or where TZone transformation occurs.
Bands allow optimal Functional T-Zone training because:
It can train in any force vector or vectors
It can train any functional movement
It accelerates momentum which challenges deceleration forces
Resistance can be adjusted on the fly by changing band length
Arms and legs are free to create integrated counter balance movements
Band attachments allow you to proprioceptively activate primary muscle
recruitment
It allows you to unload or assist the motion if individual strength dictates
Training the T-Zone
We often train the T-Zone automatically whenever we train with ground based
movements. However, how often do you focus your training exclusively on how quickly
you can go from a decelerated force reduction into an accelerated force production
motion?
Also how often do we overlook miss stepping, lose of balance or short stepping as we
perform movements like lunges, squatting, standing rowing or pushing.
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These are all indications of poor T-Zone loading or stabilization. Done at high
velocities such as in sporting events, this subtle lose of deceleration control will lead to
injury.
Keys to improving reaction and control at the T-Zone
1. Identify at what point your body goes from a decelerated movement into an
accelerated movement.
In a squat it is at the bottom of the movement
In a push-up it is again at the bottom of the movement
In a pulling motion it is at the lengthening state of a row or prior to pulling
the weight up from a high pull.
In a Overhead press it is when the hands are at their lowest point
These are to points of the range of motion where the T-Zone transition takes place.
2. Shorten up the amplitude of movement to allow your focus to be only at the point of
transformation. As an example… to work on lateral change of direction, use only 1
step versus trying to implemented it while performing the full running drill.
3. Lighten the load to allow for efficiency first. As with learning any movement, you
must have control and rhythm before quickness can occur. Using a mini band or
simple body weight will allow your client to move without fear of being overloaded.
4. Focus on how quickly you can make the transformation from deceleration to
acceleration without shortening your range of motion dramatically. As we speed up,
stability needs increase. As a result we often compensate by shortening up the
amplitude of movement.
5. Increasing the resistance load should not create a significant increase in T-Zone
reaction time.
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Assisted RBT in the T-Zone
As previously mentioned, T-Zone Training is all about training your body to handle the
force producing influences of momentum, gravity and ground reaction.
RBT can influence your training 2 ways:
1. By assisting the movement or decelerating the movement
2. By resisting the movement or accelerating the movement
Band’s elastic resistance can slow down gravity and decrease ground reaction forces
which in turn decreases the forces created by momentum. This occurs when we use
the band as an assisted device.
When is a lunge an “assisted” body weight lunge??
If I lunge into a resistance band or as we say “AWAY” from the band attachment, the
band now becomes an assisted tool versus a resisted tool.
This in turn decreases the stabilization and deceleration needs required of the weightbearing limb.
In contrast, if I lunge towards the band attachment, stabilization and deceleration
forces are increased and my lower torso must react accordingly.
Assisted Lunge
Resisted Lunge
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Benefits of Assisted RBT
Sometimes our body simply needs to learn under a little less pressure from gravity and
momentum. This in turn makes the ground reaction forces just a little easier to deal
with.
Assisted RBT training is a beneficial way to:
1. Provide increased range of motion and improve dynamic flexibility
2. Train movement dysfunction created by poor loading stability
3. Provide Seniors who struggle with balance a safe way to unload the system
and move easier and with less risk of falling
4. Create warm-up drills to help acclimate large groups to RBT
5. Teach young athletes how to integrate lower and upper torso movement
patterns to enhance multi-directional running skills
Guidelines for implementing an Assisted RBT Program
I have found 4 specific situations where assist training was effective.
1. When individuals struggle with effectively and efficiently controlling body weight
movements like pull-ups, push-ups, lunges or squats; assisted RBT can be a
helpful alternative to neuromuscularly retraining and strengthening the quality of
those movements.
2. RBT assistance training appears to be helpful also with improving dynamic
movement flexibility.
The number 1 reason individuals become tight is do to a loss of stabilization,
especially at the hip joint. Assisted training allows them to move further
because they do not have to neuromuscularly stabilize as much.
3. I have found RBT Assistive training to be helpful at creating movement
confidence. This is especially noticeable in our senior population. Fear of falling
is a strong inhibitor of movement. Lack of movement in turn leads us into many
areas of deficits that can be detrimental to our quality of life.
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Letting individuals move easily and with a level of safety can create the
confidence needed to return to full weight active movement
4. Returning off of injury to upper or lower torso often limits our ability to
effectively move through full ranges of motion. Assisted RBT allows individuals
to move through full range without the need muscle strength and control.
In this scenario, healing time must be critically evaluated in order to avoid
overloading immature tissue or inflamed tissue.
Resisted RBT in the T-Zone
Over the years resistance bands have been consider more of a resisted training tool for
training high performance movements or simulated traditional strength training
exercises.
Using more of a functional training model we now know that used as a resisted training
tool RBT’s elastic nature accelerates the drivers of function (Gravity, Momentum and
Ground Reaction).
Examples of Resisted T-zone training
Lunges
One of the best ways to train the T-zone to improve lower torso dominated movement
(assisted or resisted) is by performing a simple lunge matrix.
Functionally ground based lunges simulate exactly what happens when we change
direction in running and is what we use to generate force with throwing, kicking, and
jumping.
In a lateral lunge the T-Zone is the time it takes the lead
foot to land and leave the ground.
Implementing T-zone training with lateral lunges places
your focus solely on quickly getting back to your loaded
band position (or start position) without losing your
balance or control. Lose of balance or miss stepping
reflects poor T-Zone control (or loading at the T-Zone)
and should be monitored closely.
Lateral Lunge
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Other T-Zone Resistance Training Examples
1. Standing Horizontal Press
2. Speed Squats
3. Band Push Presses (with a band only or attached to a barbell)
Standing Horizontal Press
The T-Zone with this drill is when the hands are closest
to the shoulders. The goal is to see how quickly you
can go from a loaded band position (as seen in the
picture) to an unloaded position (hands coming to
within an inch of your shoulders) and recovering back
to a fully locked out start position.
Speed Squats
T-Zone with speed squats is when the butt touches the
bench. The goal is to see how fast you can touch and
get back up to the upright band loaded position.
Avoid using your upper extremities for pulling. Hands
are a balance not an assistance to the accelerating the
movement.
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Shoulder Push Presses (Thrusters)
The T-zone is when the hands drop to shoulder level. The goal is trying to get the
hands off the shoulders quickly and back to a starting position overhead.
Challenging T-Zone with Bands and other tools
There are several ways to challenge the T-Zone.
1. Increase band resistance by pre-loading band more aggressively
2. Adding body weight using a weight vest
3. Release the trail leg off the ground (with lunges) which alters base of support
4. Add a second band to the upper torso to challenge trunk stabilization from
different planes
5. Incorporate a simple reach drill (with lunges)
6. Altering base of support with upper torso dominate exercises
7. Closing your eyes or change your line of vision
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However keep in mind, as you increase T-Zone training, can you maintain the same
stride length, range of motion, and transition speed? Don’t sacrifice length for strength
and try to keep T-zone transition speed consistent.
Progression for Training the T-Zone
When initiating band training or more importantly band reactive T-Zone Training I
recommend you follow this progression.
1. Assisted to develop rhythm and quality of movement
2. Active without bands
3. Resisted with small bands to maximize your body’s ability to handle increases in
speed of momentum, gravity and ground reaction forces.
4. Resisted with bands that are 50% of maximum tension
To often Reactive RBT is initiated with to strong of band which results in inhibition of
movement. As a result neuromuscular responses are slow and poorly controlled.
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RBT vs. Weight Training
First of all your body does not know the difference between a dumbbell, a barbell, a
sandbag, a rock, a rubber band or a tire. All it understands is that it is heavy and it
takes work to move it. However all of these devices neuromuscularly “drive” the body
differently and cause it to adapt in order to be successfully and safe.
Functional movement is created by “drivers” not artificial stimuli. When you decide to
move, you typically do not have to mentally think about “the actual movement” only
your intent. Once started, your body then responds to the driving stimulus.
Example #1: As your foot hits the ground, the ground does not give and therefore
your body must reflexively adjust to the impact by decelerating the collapsing of your
body towards the ground.
Example #2: If you begin to sprint and something jumps out in front of you, you will
have to quickly decelerate your momentum in order to avoid the obstacle. In this case
momentum, along with the obstacle, becomes the key drivers of function.
These are both examples of how the ground, gravity, and momentum become drivers
of function. Training on a weight machine simply cannot replicate those functional
demands placed on the neuromuscular structures and subsequently become nonloading and artificial.
Elastic’s Influence on the 3 Key Drivers of Function
Do to their elastic properties, training with bands will increase momentum, challenge
ground reaction time and speed up gravity. Weights will create a similar effect,
however they are gravity dependent and therefore will primarily influence movement in
a vertical vector at a relatively constant speed.
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Bands are not gravity dependent and therefore can effectively influence functional
movement in horizontal, vertical, rotational or multi-plane vectors. This becomes
extremely exciting when it comes to training ground based functional movements like
pushing, pulling, lunging, reaching or bio-motor skills like running, skipping, carioca,
shuffling, hopping or backpedaling.
Resistance bands are a great training tool to increase functional strength for any
ground based sport like soccer, basketball, football, hockey, volleyball, or wrestling.
However it also creates the perfect training stimulus to improve daily or occupational
strength needed to successfully be a firefighter, police officer, construction worker,
assembler, house wife, roofer, or carpenter.
Weights cannot biomechanically reproduce the correct line of force needed to resist the
horizontal and rotational movements that dominate these professions.
You must “Load to Explode”
The body’s muscle structure functions on the principle that loading must occur before
unloading or force production will occur. Simply stated, no movement will accelerate
forward, upward, laterally, or rotationally until a lengthening or eccentric loading of the
primary muscles occur in the opposite direction.
Interestingly, a resistance band functions the same way. As a matter of fact…
“A resistance band is essentially a muscle without a neurological influence”
An elastic band cannot create an accelerated force until it is stretched out or loaded.
This is the same phenomenon that occurs in muscles. As a muscle pushing against a
resistance band, it not only has to overcome the increased elastic force created by the
band, but it must also optimally decelerate the return motion which happens to mimic
the reloading phase of function.
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As a result bands not only strengthen the acceleration of movement but also condition
the body to become a better functional loader or decelerator which we now know is the
key to improving “Reactive Strength”.
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Benefits of RBT: AnyWhere – AnyTime - AnyBody
When it comes to functional strength training, resistance bands arguably are
unmatched as a superior training tool.
Multi-vector Driver
Strength training without weights and using resistance bands allows you to take control
of gravity. Resistance bands are not gravity dependent like dumbbells, free weights,
kettlebells or medicine balls. In function these tools can really only provide resistance
along a vertical vector unless you alter your body position into non-standing position.
Resistance bands can effectively provide resistance along horizontal, vertical, rotational
and diagonal vectors while maintaining a standing ground based position.
Portability, Portability, Portability
Resistance bands are portable. So train outdoors, at work, at home, at the park, or
during your bike ride or run. The success of a training program comes down to
consistency. If you don’t do it, you don’t get results. Bands eliminate the “No facility or
place to work out” excuse and can truly allow you to strength train anywhere, anytime,
anyplace with any intensity.
Ever try stretching with a Dumbbell??
Resistance bands are a great dynamic stretching tool that helps eliminate those tight
hips and shoulders that are going to develop as we grow older. To maintain function we
must be able to maintain mobility, especially through our ankles, hip and shoulder
region. Strength training without weights and incorporating bands, allows strengthening
exercises to easily become flexibility exercises.
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Get Functional and Get Leaner Quicker??
Remember all muscles are tri-planer both functionally and structurally. Training in
multiple planes of motion versus in a single plane like with machine based training, you
will impact the entire muscle and create leaner, longer and functionally stronger
muscles.
“RBT creates long strong and fully Integrated Muscles”
Is losing weight the goal??
Losing weight starts with speeding up your metabolism and increasing your work load.
RBT circuit intervals train the total body and burn 30% more calories than most
machine based circuits. Why?? …Because you are recruiting significantly more muscle
tissue multi-joint movements while having to work through the entire range of motion.
These 2 factors increase work load and calorie expenditure significantly more than
simple machine based weight training.
“Research has shown that the most productive form of exercise to burn fat is through
high intensity interval strength training”
Life is all about Power
Our daily life revolves around performing short bursts of activity followed by a recovery;
in other words generating power.
Power is Force x Distance/time. Decreasing time will change power faster than
increasing force. RBT is all about increasing speed of reps which in turn increases
power.
Increasing the speed of movements with traditional weight training is difficult.
Increasing speed of reps with bands is easy and automatic.
Deceleration before Acceleration…The #1 Rule of Function!!
Bands elastic properties speed up deceleration on every exercise and since you are
training functional movement, you become a stronger controller of deceleration on
every rep.
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Free weights are great for acceleration but do not speed up deceleration in all vectors.
“Remember….95% of all injuries are a result of poor deceleration, not acceleration”
RBT teaches the body how to respond to unpredictable circumstances that often lead to
injury. It also trains muscle integration vs. isolation which often can lead to muscle
imbalances and subsequent injury.
“Decelerate to Accelerate”
Changing direction is what drives results….Period!!!
Muscles don’t think they just react. Changing the direction of movement causes muscles
to constantly react, creating a greater need for stabilization strength and neuromuscular
integration.
Using multi-directional RBT will never let your muscles become comfortable regardless if
they are the stabilizer or the primary mover.
“Never let a muscle get comfortable”
Just a beginner… No Problem!!
RBT allows you to learn in the privacy of your own home at resistance levels that any
age or training level can be challenged by. Bands adapt to all strength levels and can
even assist the movement for individuals that simply cannot do body weight exercises
like squats, push-up, pull-ups or lunges.
Enjoy lifting weights… NOT!! NO Problem Here!
Strength training is necessary if you like the idea of developing better muscle
appearance and performance. Strength training without weights and using resistance
bands instead, eliminates the intimidating weight room atmosphere and allows you to
easily add resistance by simply stretching the band out further.
Can you imagine how much time you save not having to change weights?
However can you imagine the results if you trained with both weights and bands??
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Tired of adding all that weight to the bar??
Strength training without weights may not be the answer but what about strength
training with weights and bands? Now you are talking about developing some serious
reactive power and metabolic conditioning.
Plus for some of us older individuals… Loading up the bar with weight can be risky.
Less weight with additional band resistance makes weight training a whole lot easier on
our body which keeps us training and feeling great.
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6 Most Common Mistakes Using Bands
Bands can be your best tool for training speed, deceleration control, and upper or lower
torso functional strength. However not used correctly, they can become damaged,
non-productive and a possible source of injury.
In working with bands since 1997, I have witnessed trainers, coaches, athletes and
fitness enthusiasts make some consistent but easily correctable mistakes using bands.
I don’t want you to make them so let’s review.
1. Allowing individuals to stretch the bands during training beyond the
recommended length
This is by far the biggest mistake I see made when training with bands. Individuals
that like to train in bands are by nature going to compete and by not setting boundaries
for training; they will start to repeatedly over stretch the band as they try to push
themselves with greater resistance.
Obviously repeat offenders will cause bands to tether and wear out quicker, not to
mention breaking during training sessions.
It will also cause the links between bands to over tighten which makes it difficult to
take apart the bands after a workout. Not loosening up the knots will ultimately rip the
bands.
Solution
To assist in maintaining appropriate band tension during running drills, set up
boundaries using cones, lines, a partner or even walls. This will provide the training
individual a visual goal to get to fast while keeping their bands safe and lasting a very
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long time. Over stretching is less an issue during strengthening drills but again set
boundaries and go to heavier bands as you find yourself wanting more resistance.
Also have your clients or athletes take the bands apart after they are finished. This will
reinforce to them the importance of staying within the tension guidelines and eliminate
tension points on the bands.
2. Having athletes training with too strong of a band
Bigger is not necessarily better. You want individuals to move safely while developing
confidence, power, and good quality movement habits. Your goal should not be to
have them towing a band.
Emphasize quick, fast and quality movement with all training drills. Don't sacrifice
movement quality in your workouts.
Also since there is a high level of deceleration control needed when training with bands,
you want to make sure all your athletes and clients feel they can dominate the band.
Momentum from too strong of a band is scary and an injury waiting to happen. Save
the big bands for slower drills, like tug of war or power stepping, where speed is not
the emphasis.
Solution
Use a 10 rep test every now and then to see if an athlete continues to dominate the
band. If they can perform 10 reps with relatively good quality and not appear to be
losing control especially on the deceleration phase, they can be moved up to the next
band or provided a mini band as additional resistance.
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3. Select partners based on hip height not just weight
In partner training the band is usually attached around the hips or held at the hips. As
a result you want to match individuals up who have equal hip heights. This will avoid
the band from migrating up and becoming a distraction during the workout.
Solution
Prior to initiating a workout take a moment to get a feel for general hip heights. If
possible once they have finished the dynamic stretching, have everyone partner up
based on hip height.
The key is to try and establish your partnerships early on so the workout does not have
to slow down once it is going.
This is less of an issue if you work in groups of 3 or in the ring of fire set-ups.
Also if you use bars, you may want to install them vertically vs. horizontally to provide
you with greater versatility.
4. Unlinking Bands after Workouts
Unlinking bands and removing handles from the bands, after a workout, protects and
keeps bands performing longer. It also eliminates bands from getting tangled up into
handles which increases set-up time.
Solution
Have individuals always take bands apart after workouts and hang them up. It is the
same as putting the dumbbells back on the rack or cleaning the bar off after you’re
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done. Fitness minded individuals and athletes understand training room ethics and
typically have no problem helping out.
As a secondary point, have individuals also set-up their own station once they are
familiar with the workout. This teaches them how to attach bands together which you
will find is often confusing at first.
5. Training too Fast and not controlling momentum safely
Bands speed up momentum, increase ground reaction time and accelerate gravity’s
influences. That is why they are so effective at improving function.
However, as a beginner you need to still follow traditional strength training rules.
You do not want the band to become a “human slingshot” and potentially cause your
muscles or joints to be compromised.
Solution
Go Slow at first. All movements should initially emphasize a quicker acceleration and a
slow deceleration. Beginners should train in a band that is well below their strength
levels and learn the movements first.
There is always time to move up but recovering from injury as a result of being in too
strong of a band takes weeks. You want to instill confidence and going too fast is a
recipe for disaster.
6. Poor cueing and control with running drills
I have found that the most challenging band drills are the running drills. This is
probably due to the level of poor neuromuscular integration and poor deceleration
control most individuals suffer from. Our society simply does not work on movement
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and deceleration training enough. All we concern ourselves with is performing isolated
strength training where deceleration is not needed and is definitely not integrated.
As a result running drills are not progressively taught but rather forced onto the
individual, letting them figure out how to avoid falling.
Solution
With all new individuals I recommend you follow this simple progression.
Step 1: 50% Acceleration only on shuffles and backpedals
Have individuals learn how to move the correct foot when doing shuffles and backpedal
movements. Once they have accelerated out 3 to 5 steps (depending on number of
bands) have them walk back and repeat.
Step 2: 75% Acceleration and light jog or shuffle coming back
Individuals now accelerate out at 75% and work up to 100% as the drill progresses.
However as they return they make sure they continue to come back at 50% or less.
Do not let individuals be pulled back by the band. They need to learn how to control
momentum and soften ground contact without just bouncing back. Emphasize stepping
not hopping back. They control the band, it does not control them.
Step 3: Do full speed on command
Now allow full speed but on command. That will allow you to monitor their footwork
and fatigue level.
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This entire 3 step process takes approximately 2-3 sessions to go through.
Keep in mind that everyone should be in a band they can easily control. Accidents
happen when individuals are in too strong of a band. Emphasize quality movement
with gradual speed. The work output level will happen without the risk of injury.
Special Note: Do not allow adult fitness clients to run backwards immediately after
performing straight ahead run outs against the band. Functionally you will not be
challenged in life to ever run backwards while being pulled in that direction. You
traditionally face your resistance that is pulling you.
This movement simply places too much tension on the Achilles tendon, especially if
you are training in larger bands. I recommend you do stationary runs instead for
time or do smaller band runs with 50% control on return.
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RBT Guidelines
There are a few guidelines we need to cover to make sure you have a safe and
successful experience training and implementing bands with your clients.
1. All bands can safely stretch 2 yards. Avoid repeatedly stretching bands more than
this. They will not break if you go further but if you continue to do that, they will
fray and increase the potential for breakage.
2. Don’t attach bands to anything but round, smooth surfaces. By doing this you avoid
any stress points on the bands. If you do not have a round surface, use the band
utility straps.
3. Make sure you do not use bands that are too strong. If you cannot go through full
ranges of motion and find yourself going very slow and guarded into the
deceleration phase of the exercise, you may have to strong of a band.
Movements should flow well and not be cut short when it comes to lengthening out.
4. Molded bands are not the same as layered bands. Make sure your band is a layered
band or a convection band. Molded bands break easily once they develop a small
surface cut. Layered or convection bands are far more durable and will not tear if
they have a small cut.
5. Use handles with small bands to avoid hands becoming irritated during upper torso
training. However with 2 inch bands or larger, handles are typically not needed. If
you do use them, make sure the handle clip is large enough and does not pinch the
band.
6. Do not link bands together by tying them into a knot. Bands should be linked
together by looping one band through the other. This will be shown later in this
manual. Tying the bands will damage bands quickly.
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7. Being a layered band there is an end point. This end point will sometimes peel back
about an inch or less. This is NOT a structural defect. Sometimes the glue does
not set well at the very end. If this occurs, just clip away that small thin section of
the band and you will not see further peeling.
Band Strengths
Before we continue I realize that it is very difficult to quantify actual resistance using
bands. If you are a numbers person I can completely understand your frustration.
However, if you are lifting for strength gains typically you are using certain lifts like
bench or squat to quantify this. Resistance bands are a tool to create different
neuromuscular responses which in turn will increase your squat or bench.
As for quantifying resistance with running, jumping or agility drills, it is all about quality
of movement. If you display good movement quality, you are controlling the band
effectively and power is coming up.
Resistance bands come in 5 or 6 different resistance levels and colors
Mini Bands - 15 - 35lbs
Monster Mini Bands - 35 - 50lbs
Light Bands - 50 - 75lbs
Average Bands - 75 - 120lbs
Strong Bands - 120 - 200lbs
Monster Bands - 200 - 300lbs
Now to make things even more versatile, by linking 2 bands together you create
multiple resistance levels. If mini bands are too strong, all you need to do is link 2 mini
bands together and you change the minimum resistance to approximately 5 lbs. instead
of 15 lbs.
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You can also create multiple band set-up options that lead to unlimited resistance
level variations. That is why bands can accommodate to any age or strength level.
Band Width & Resistance Per Band
Mini 1/2" wide
5 to 25 lbs
Monster Mini 1/2" wide
10 to 35 lbs
Light 1 1/8" wide
30 to 50 lbs
Average 1 3/4" wide
65 to 85 lbs
Strong 2 1/2" wide
80 to 100 lbs
Monster 4" wide
200 lbs
Ways to Create variations in Resistance
Compared to traditional weight training, RB’s resistance can easily be modified.
No changing dumbbells, adjusting the pin or sliding weights on the bar is needed when
using RBT.
This in turn makes training with RB’s very conducive to fat lose or high intensity time
efficient workouts such as what we see with bootcamps, rehabilitation, or home fitness
workouts. RBT offers a lot when time is limited.
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Ways to modify resistances quickly
1. Step out or step back
By adjusting the length of the band you immediately create resistance changes
which in turn causes muscles to respond.
By adding length or subtracting length, is like adding resistance on the fly.
Great way to perform train supersets.
Special note
You should always have some level of tension on the band. If slack in the
band is developed during exercise, you need to adjust stretch length or go to
a smaller band if the client is not able to perform a full range of motion.
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2. Using 2 band to simulate 1 band
Don’t have a light band??
A mini and monster mini put together will
be about the same strength.
By using a mini band with a monster mini
or light band you immediately increase
band strength. Using 2 bands to create a
stronger single band not only increases the
resistance but also improves the overall
strength of the system.
3. Link similar bands together
By linking bands together you immediately create more variability in resistance.
2 mini bands linked together create 5 to 35lbs of resistance. One mini band is
15 to 35lbs. 15lbs may be too much as a client, patient or athlete begins to
fatigue.
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4. Attach 2 smaller bands into 1 larger band
By attaching 2 smaller bands into a larger band you still get
the resistance benefit of having 2 larger bands linked.
However as you fatigue you can eliminate 1 of the smaller
bands by letting it float while you use only one of the smaller
bands.
5. Attach 3 different size bands to a Band Utility strap
Using a Band Utility Strap, you can attach 3 different level bands onto the strap.
As you train use the band or combination of bands that fits your strength for that
particular exercise. Drop a band or add a band and keep on going.
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RBT Top 7 Set-up Options
Set-up #1
Double Linked Band Set-up
By taking 2 bands (Cost Approximately $24-$44) and linking them together will allow
you to perform all the following drills:
1.
2.
3.
4.
5.
All Running Drills with 2 people at a time – 6 Exercises
All Multi-directional Lunge Drills – 8 Exercises
All Foot Agility Drills and Cone Drills - 10 Exercises
Unilateral Upper Torso Strengthening - 10 Exercises
Tug of War Drills – 5 Exercises
This set-up is also a great way to increase resistance variability for clients or athletes
that cannot handle a mini-band by itself.
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Set-up #2
Single Band Set up
By taking a simple single band (approximately a $12 -$28 cost) you can train multiple
exercises anywhere.
Single Band Drills include:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
High Pull
Front Squats
Hammer Curls
Unilateral Pushing & Pulling
Overhead Triceps Pressing
Reactive Core Training
All First Step Multi-directional Speed and locomotion Drills
A Complete Dynamic Flexibility Routine
All Resisted and Assisted Body Weight Drills
Lunge Drills
Upper Torso
Unilateral
Training
Single Leg
Training
Body Weight
Assisted Training
Flexibility Training
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Set-up #3
2 Bands In One Band
2 Bands in 1 Band (Approximate Cost $44 - $75) essentially allows you to eliminate the
need for a pulley system. By linking 2 Bands into 1 Band, the ability to perform
disassociation or alternating movements as well as Harness training becomes easy.
With this set-up YOU can train a 20 person boot camp in all aspects of fitness including
Cardio, Upper torso strength, Lower Torso Strength and Reactive Core
development.
Drills that we implement with the 2 Band in to 1 Band include:
1.
2.
3.
4.
5.
6.
7.
8.
Resisted Partner Runs
Simulated Sled Drags or Pull Variations
All Upper Torso Alternating Drills
3 Partner Quick Foot Drills
Track Starts
Fire Outs
Assisted training
All double band linked drills
Alternate
Training
2 Bands in 1
Assisted Push Up
Harness Training
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Set-up #4
Crossover Band Set-up
The Crossover Set-up (Approximately $24 - $56) is the most universal set-up of them
all. This unique crossover configuration fits the X-Pattern Phenomena which is exactly
how our body functions.
With this set-up you can eliminate the need for chains and expensive leaper machines
while easily providing additional reactive resistance to any ground based training drill.
This set up alone will save you easily $3 to $4K by not having to purchase
Leaper machines that run anywhere from $2-3000 per unit and can only train one
person at a time in a designated area.
The Crossover attachment can be used to perform:
1.
2.
3.
4.
5.
6.
All Variations of Vertical and Horizontal Jumps
Resisted Box Jumps
Reactive Squat, Jerk Press, & Dead-lift Training
Lunge Training
Speed Squats
Single Leg Squats
Steps to getting into Crisscross set-up
1. Put both bands over shoulders first.
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2. Grasp the inside band (band underneath vs. overtop) and push the band down
towards the foot as you bring the foot towards the shoulder. Step into the band
versus hooking the band onto the foot. Most individuals try to bend over and
hook the band onto their foot. This causes the bands to fall off your shoulders
and subsequently makes you readjust the band.
3. Repeat on opposite side
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When getting out of Crisscross set-up it is important to follow this process.
1. Push down on the band and remove foot from the band. Bending over will
stress low back and allow bands to fall off shoulder. Also when fatigued post
exercise, bending over is very difficult.
Make sure you bring the band over the front of your foot versus off the back of your
heel. This allows you to easily be prepared for the next set.
Lateral Lunges
Push Presses
Speed Squat
s
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Set-up #5
Boxer Grip Set-Up
The Boxer Set-up (Approximately $12 - $16) is an extremely versatile way to work on
upper body strength endurance while perform many different functional movement
patterns.
The ability to actually grip something or someone and not have your hands tied up with
holding the actual resistance tool in what makes this an awesome training set-up.
Can you imagine hitting a heavy bag, doing linemen drives or incorporating this with
other tools during pushing movements??
Can you say big time workout for strength endurance??
The Boxer attachment can be used to perform:
1.
2.
3.
4.
5.
6.
All Variation on Speed Boxing Drills
Excellent for Martial Arts Hand Speed
Resisted Body weight pushing (Push- ups, Overhead presses)
Use in conjunction with Med ball or Sandbag throwing
Use in conjunction with Dumbbell or Kettlebell drills
Upper body pushing with grasping (Defensive lineman or Offensive lineman drills)
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Steps to attaching bands for Boxer hold
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Set-up #6
2 Bands – 2 Handle Set-up
The 2 band-2 handle set-up is perfect for partner training. The key is the holding
position shown below by the individual on the right. Holding in this fashion allows
anyone to essentially hold regardless of size and strength.
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2 Band-2 Handle Set-up is great for:
1. Upper torso partner training
2. Simultaneous upper torso partner Training
3. Lower Torso – Upper Torso Partner Circuits
This simple set-up allows you to literally take your boot camp, physical education, small
group, or team workouts anywhere and never have to worry about where you are going
to attach your bands.
Also when you are holding or actually exercising, you are always stabilizing. There is
no passive rest time during this set-up. You are either working or stabilizing.
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Set-up #7
Handle Free Set-up
The handle free set-up is another option that can be used if handles are not available.
It provides you a quick and easy way to perform most upper torso exercises without the
need for a handle.
Advantages
1. Eliminates the need for handles
2. Provides proprioceptive pressure through the palm similar to a handle
Disadvantages
1. Some people find it uncomfortable
2. Does not allow for Integrated Curls to be performed easily
Set-up Progression
Place hand through the band
Pinch band between thumb and
index finger
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Facing away from band
attachment band should press
firmly into palm and not compress
proximal thumb joint.
Band should create direct
pressure through the palm
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Attaching and Linking Bands
As mentioned earlier, band training versatility is a tremendous advantage to RBT. One
of the major reasons for this versatility lies in their ability to be attached to several
different stationary objects.
However, attaching bands to stationary stable structures is not always easy to figure
out. Below I take you through a step by step process on how to attach the bands to:
1. A Bar on the Wall
2. Band to Band
3. Band to Dumbbell
4. Band to Utility Strap
5. Training Handles
Protecting you bands
Keep in mind that whatever you attach your bands to the following situations should
exists
1. It must be able to withstand moving
2. It must be able to overcome the tension on the band
3. It should be a round surface and create no pressure points on the band.
(Note a square pole with rounded edges will still create pressure points. I
recommend you use a band utility strap if attaching to this type of surface.)
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Attaching to a Bar
Step 1
Loop band over rounded surface and take long loop through the
short loop.
Step 2
Snug band around bar by shaking the end of the band.
Attaching Bands Together
Step 3
Repeat step 1 but instead attach band into band.
Once you have looped second band through itself grab long end and
shake to tighten.
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Attaching to a DB
Dumbbells can be another good way to attach your bands for training. Using a similar
principle as above, attaching a band to a dumbbell adds another entirely new dimension
to resistance band training.
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Keys to attaching to a dumbbell
1. Primarily use mini or monster mini bands. Any stronger band will probably cause
the dumbbell to move.
2. Best for short amplitude movements like dips, curls, or squat jumps or shoulder
squat presses
3. Need to utilize a large dumbbell of 90 lbs or more to avoid dumbbell moving around.
4. Always assess the dumbbell weight to band resistance to make sure the band
resistance is always lower.
5. Recommend Hexagon dumbbells over standard plate dumbbells
Shoulder
Presses
Pull Ups
Speed Squats
Dips
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Resistance Band Utility Strap Instructions
The Band Utility Strap (BUS) is a great way to attach your band to doors or surfaces
that could potentially damage your bands.
The BUS is created by sliding a 2 inch and 8 inch piece of plastic tubing over a 1 inch x
50 inch long piece of heavy duty nylon strapping. Once in place the ends of the nylon
strap are triple stitched together to create a secure link that will withstand up to 800lbs
of pressure.
*** Band Utility Strap Disclaimer***
BUS is designed to be used only with RBT and is not recommended to be
used with any other type of training tool
***
The longer plastic piece is where you will attach your band to prevent any damage to
your band during your workouts.
The shorter plastic piece is what you place into the hinged side of a door.
door
If you use the strap to attach your band onto a squat rack, tree or pole; make sure you
feed the large plastic piece through the smaller plastic piece as shown below.
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www.resistancebandtraining.com)
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Benefits of using a BUS
1. Allows individuals to workout in Hotel rooms
2. Provides easy attachment sites for Outdoor Bootcamps or Playground training
3. Allows for convenient attachments in Gyms for PE or Team training
4. Provides guaranteed attachment that will not damage bands
5. Allows for easy attachment into car doors for training
The Band Utility Strap also creates additional space between the band attachment and
the training area. This is important if you are doing simple one or two step drills while
using a 2 linked up band setup.
**Always make sure you have plenty of stopping space between you and the band
attachment in case a miss step occurs **
Regardless of the number of bands used, the same stretch recommendations of 1.5 –
2.0 yards/ band still apply.
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Attaching Utility Strap into a Door
D
Jamb
Using a utility strap, close the door and loop
the band through the strap and then attach
in a similar fashion as if it was attached to
the pipe. Once attached on to the strap, by
pulling or pushing on the band, the door is
actually being pulled into a closed position.
This will prevent the door from acc
accidentally
opening up.
The smaller plastic piece is designed to lock
into
the hinged side of the door jamb once the
door is closed.
Attaching
ching Band Utility Strap to a squat
rack or stable free standing structure
When you attach the strap to a squat rack
or some other type of stable structure,
make sure you feed the larger plastic end
through the strap as shown in the picture.
Once in place, attach your band like you
would if this was a regular pipe system.
Once
e in place the strap should not slide
down if securely tightened.
Also make sure you tighten down the band
onto the plastic firmly to avoid it sliding onto
the nylon
Band should not tighten around
nylon because this will quickly
damage your band
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Other BUS Connection Options
Basketball Pole
Squat Rack
Tree
Trunk
Automobile Door
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RBT Handles
RBT handles are designed primarily to be used
with mini, monster mini and light bands. The
extra wide clip allows the bands to easily be
clipped into the handle without snagging the
band.
Their unique design allows an individual to
never have to let go of the handles as they
switch exercises. This makes circuit training
transition quick and easy which in turn makes
the work more enjoyable and productive.
*** RBT Handle Disclaimer ***
Training handles are designed and recommended to be used with RBT
only. Using handles for other purposes or with other training equipment is
not recommended.
***
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Dynamic Flexibility and Mobilization
Training
Developing
Dynamic
Flexibility Using
“Developing Resistance Free
Locomotion”
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RBT Flexibility and Mobility Training
The emphasis on developing strength and cardiovascular conditioning is often provided
far more attention than the area of dynamic flexibility.
Flexibility training has long been looked upon as that necessary evil you as a coach or
athlete felt compelled to do prior to practice or an athletic event. Remember those
painful, contortionist positions that were suppose to warm you up and prepare you for
competition while helping prevent injury. Well there are better and more productive
ways to lengthen out the body and traditional static flexibility is definitely not the
answer.
In dynamic RB stretching, long holds and slow movements are replaced with
progressive overpressure, rhythmical movements performed in a controlled highly active
contract – relaxed fashion.
Dynamic band stretching maximizes muscle length by challenging the individual to work
against a resistance (the band) or by creating an accommodating force that takes
muscles and related joints gradually further into tri-plane ranges of motion.
Why Stretch with Bands
1. Accommodating Tension
Remember a band is a muscle without a neurological influence. That said a band
accommodates well with muscles. As a muscle reaches its end feel the band does not
force it beyond but rather gradually lengthens it as the muscle releases or relaxes.
Rigid straps do not accommodate and dynamic movement training alone does not
create adequate passive over pressure.
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2. Accommodating Resistance
Resistance bands come in multiple resistance levels. As your muscle tissue adapts, you
are able to increase resistance which in turn will increase lengthening.
Rigid straps cannot provide increased accommodating resistance.
3. Adheres to your body
Resistance band’s tacky surface allows the band to adhere to the body which eliminates
slippage and provides a means to create outstanding joint distraction along with
lengthening.
Simple dynamic movement does not create joint distraction which can decrease
proprioceptive hypersensitivity and allow muscles to relax better.
4. Total Control
Band flexibility training puts you in complete control. This eliminates the need for a
partner and the possibility of injury due to over stretching by the partner.
General Band Stretching Recommendations and Guidelines:
1. Beginners should use a mini or monster mini band. As you become stronger
with the movements you can increase your band tension.
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2. All pressing actions during the Lumbo/Pelvic/Hip Complex (LPH) stretching
should be active, non-ballistic, rhythmical movements that progressively take
all lower extremity joints, especially the hip, into greater ranges of motion as a
result of band tension and muscle contraction.
3. The goal is to stretch into ranges that are difficult not just go where you can
easily go. Stretching will hurt but should not be overwhelming to where the
body is inhibited to lengthening out.
4. As you stretch, increase band tension. That will not only make it more difficult
to press against the band but will also create a more aggressive stretch and a
stronger passive overpressure.
Secret Tip: Spend at least 10 minutes every day going
through the progressive stretching program for the first
4 weeks. You can than decrease to 5 days per week if
you choose to.
“Stretching is a long term commitment, not a 1 month phase”.
5. All Hip stretches should be performed with a dorsiflexed ankle. This will help
simulate actual heel strike in gait and create a better lengthening of the entire
posterior chain as well as increase neurotension stretching.
6. You should not experience any low back pain with band stretching unless you
are allowing the opposite leg to compensate. Avoid this by keeping the
opposite leg against the wall and flat.
7. Monitor and make sure you keep the non-stretched leg against a solid structure
like a wall or post to avoid any compensation.
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Each participant should complete approximately 2 x15 reps of the following 4 exercises
or spend approximately 1.5 minutes in each stretch position.
1. Ankle
Mobilization
Dorsiflexion
Inversion
Eversion
Achilles Tendon
2. Posterior Chain Mobilization and Stretching
Middle Hamstring
Medial Hamstring
Piriformis and Hip Rotators
Lateral Hamstring
3. Anterior Chain Mobilization and Stretching
Side lying Hip Flexor – Quadriceps Stretch
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ANKLE MOBILIZATION SEQUENCE
Dorsiflexion Stretch
Set-up
Sitting down place band around your waist
Place band around the ball of the forefoot as discussed
Wrap around one additional time and secure tightly
Place opposite foot under the calf of the stretched leg
Pull back on both sides of the band until ankle is fully
dorsiflexed
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Inversion Stretch
Set-up
Sitting down place band around your waist
Place band around the ball of the forefoot as discussed
Wrap around one additional time and secure tightly
Place opposite foot under the calf of the stretched leg
Pull back on the inside band pulling forefoot medially
with the bottom of the foot facing medially
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Eversion Stretch
Set-up
Sitting down place band around your waist
Place band around the ball of the forefoot as discussed
Wrap around one additional time and secure tightly
Place opposite foot under the calf of the stretched leg
Pull back on the “outside” band pulling forefoot laterally
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Achilles Stretch
Set-up
Sitting down place band around your waist
Place band around the ball of the forefoot as discussed
Wrap around one additional time and secure tightly
Place opposite foot under the calf of the stretched leg
Pull back on both sides of the band until ankle is fully
dorsiflexed
Make sure you firmly press the band down over the patella to
secure it prior to performing ankle dorsiflexion
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Posterior Chain Mobilization and Stretching
Placing band on foot and positioning the body for hip stretching series
1. Place the band around the arch of the foot and wrap the band around the foot
one additional time to securely attach the band. Very important to make sure
the band is on the arch not the ball of the foot.
2. Take the non-stretching leg and place the foot firmly against the wall with the
knee as flat as possible on the floor.
**Arrow
indicates
direction
of force
Middle Hamstring Stretch (Left leg)
1. Grasp the band about 6-8 inches off the foot and pull the elbows to the floor
with the knee flexing towards your chest.
2. From this knee to chest position, perform 10 reps of heel presses to the ceiling.
Try to straighten the knee as much as possible while the hip remains in at least
90 degrees of flexion.
Secret Tip: Common error is to push the leg
away from the chest rather than keeping it
relatively close to the chest and pressing the
heel straight up towards the head.
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3. After completing 10 reps, re-grasp the band closer to the foot increasing the
band tension. Once again begin straighten the knee without letting the hip go
into less than 90 degrees of flexion.
Medial Hamstring Stretch (Left Leg)
1. After completing the middle hamstring stretch, take the band in the right hand
and place it into the left hand. Take the free end of the band, grasp it with the
right hand and place it behind the head.
2. Now with the leg to the left of your body, once again perform a pressing action
of the heel, trying to straighten the knee. Try to keep the hip as flexed as
possible while attempting to straighten the knee. A common error is to let the
hip straighten with the knee. Your goal is to maintain good hip flexion and
abduction while creating full knee extension.
3. Perform 1 set of 10 presses, then grasp the band closer to the foot and pull
down again to get even more hip flexion, abduction and external rotation.
Repeat 10 more presses
Secret Tip: Common error is to push the leg away from
the chest rather than keeping it relatively close to the
chest and pressing the heel straight up towards the
head.
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Piriformis and Hip Rotator Stretch (Left leg)
1. After completing the medial hamstring stretch, now just switch hands, placing
the band in your right hand and putting the end of the band in your left hand
behind your head. You will need to grasp the band about 4 inches off your foot
for this stretch.
2. Using the band more as a pulling strap, gently pull the left foot/ankle towards
your right shoulder. Work on bringing the foot towards the right shoulder not
down towards the right hip. You should feel a good stretch in the left
buttock/lateral hip region.
3. Easing off on the band while repeating 10 total reps. You are welcome to hold
the stretch for 2-3 seconds before releasing the pull if you choose to. You
should not need to let go of the band at anytime. Just move the elbow up and
down.
Pulling
downward
towards
right
shoulder
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Lateral Hamstring Stretch (Left leg)
1. After completing the piriformis stretch, slide your right hand down the band
away from your foot about 3-4 inches and place the right elbow on the floor.
2. Now perform 10 reps pressing heel and straightening the knee out and across
your body. After completing those first 10 reps, re-grip the band closer to your
foot and pull the knee closer to your chest. Complete an additional 10 reps.
3. You should feel a stretch from your left lateral butt, along your lateral hamstring
into your lateral calf. Especially if you maintain a dorsiflexed ankle and push
with your heel.
Two common mistakes are:
1. To let the hip go into extension while the knee is extending. You want hip flexion,
adduction with knee extension.
2. Make sure your right foot remains on the wall straight up and down to avoid low
back compensation.
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Anterior Chain Mobilization and Stretching
Hip Flexor-Quadriceps Stretch (Left leg)
1. Without detaching the band from your foot, roll over onto your right side
2. Once on your right side, place your right foot against the wall with your right
knee and hip both flexed at about 90 degrees or more. You should be able to
easily see your right foot and knee as you look down.
3. Make sure your upper torso is perpendicular to the wall while your left leg
rests with the band still attached to your foot.
4. Now lock your elbows straight by extending your arms directly over your
head. Your arms should remain in this position during the stretching. To
activate your abdominals to stabilize your low back, the arms should remain
straight and be reaching while the left leg is pressing backwards.
5. Now with your arms locked overhead and your right foot firmly on the wall
for support, press the left foot back, letting the knee straighten and the hip
extend. This will create a strong stretch into the quadriceps and anterior hip.
6. Release the stretch by letting the left leg return back to starting position.
Repeat 10 more times.
7. After 10 reps try to pull the band tighter by reaching down on the band with
your hands and re-grasping closer to your foot
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8. After 10 reps try to pull the band tighter by reaching down on the band with
your hands and re-grasping closer to your foot
9. Repeat 10 more left foot presses backward
Start Position – Note elbows locked out
Anterior
Stretch
Position
Secret Tip: Pressure at the knee cap indicates tightness of the quadriceps, hip
flexor and IT Band. Precede slowly, decrease band tension and allow the thigh to
come off the floor into hip abduction. Gradually work into hip Adduction as
flexibility improves
To Learn a Step by Step approach to teaching the RBT Flexibility Program Check out
Total Flexibility with Resistance Bands DVD and Training Manual at
www.resistancebandtraining.com
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.
Developing a Reactive Trunk
“Trunk stabilization that the Hip and
shoulder depend on”
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Trunk Reaction Training
The role of the trunk (or the core) is very simple.
“Maintain your Center of Gravity over your Base of Support while upper and
lower extremities get it done”
Based on that definition, the trunk muscles like all muscle react to maintain control of
your center of gravity (COG). The trunk muscles are not “movers”; they are
“stabilizers” specifically of the low back which is where your COG exists. The trunk
reacts primarily to how it is driven by the motion of the upper and lower extremities.
For a moment let’s internalize and be your trunk muscles…..
You are playing a simple game of catch with your son when unexpectedly he throws a
ball high and to the left. You quickly reach and jump up as high as you can, hoping to
catch the ball in your glove on your left hand. You get it but now as you come down
you are forced to land on your left leg by itself with your body fully extended out in
front of the left leg.
You land safely...Whew
Here is what your trunk said…. “I had to really get stretched and slow down the trunk
when my friend the left arm all of the sudden had to reach out. Then I had to make
sure I kept my other friend the low back stable over his friend the pelvis when our
neighbor the left leg landed by himself onto the ground (which by the way is really hard
and does give).”
“Thank goodness I kept everything in line and was able to decelerate when we landed.
Also, I am glad the hip grabbed a hold of me quickly when the left foot landed. I sure
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bet the knee was happy to see the butt muscles were there to help. Can you imagine
how much more difficult that landing would have been if there would have been one of
those apples on the ground where the left foot landed??”
“Thank goodness I have been trained to react to changes in momentum, gravity and
ground reaction forces.”
“Let's keep playing.”
Training the trunk to stabilize isometrically and reactively is
critical if we want to prevent serious injury to the peripheral
joints and low back region.
The Rules of Reactive Trunk RBT
Isometric before Dynamic
Training the trunk to stabilize isometrically and then dynamically through functionally
based RBT will proprioceptively teach the core muscles to react and work together to
effectively stabilize your Low Back and avoid your COG from being driven to far any one
plane of movement.
Get to standing with your Isometrics
The trunk must learn to function and react to ground reaction forces. The trunk must
be trained in standing in order for the trunk muscles to recognize and respond as they
do in function.
Emphasis Tall Posture first
Most individuals as they load their trunk in standing will lean forward to compensate.
This flexes lumbar spine and increases disc pressure. Use small bands and emphasize
tall posture.
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Staggered is better than Parallel stance
Staggered stance is always more forgiving on the low back and provides the body with
a significantly more stable base of support.
Bottom up driver is safer than top down
Bottom up driver can be easily created by simply moving your feet. By working from
the bottom up, you do not have to create as much translational force through the low
back. This will protect your low back and allow the trunk to learn how to protect it.
Small amplitude movement
Use small amplitude movements at first. Monitor low back to avoid excessive extension
or “arching”.
Use Frontal or Sagital plane First
There is no rule on which plane of motion is safer. Implement reactive training in the
plane that creates the most normality and least amount of compensation.
When implementing Reactive RBT for the trunk consider these 2 questions….
Question - What attaches the Right Arm to the Left Leg??
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If the Right arm had to tell the left leg something very important, who would it have to
get approval from first??
Answer - The Trunk (Specifically the Lower abdominals (TA, EO, IO) muscles
The arms and legs are attached to the trunk. Without the trunk your arms and legs are
essentially functionless. Therefore all movements that create simultaneous or
independent upper and lower extremity activity must also activate the trunk to help
create a stabilizing point for force production to be created from.
Question - What is your best trunk exercise??
Answer - Any exercise done on your feet that makes your arms move while lower torso
is stationary or that keeps your arms stationary while your legs are moving or
generates movement in one arm and one leg while the opposite arm and leg are
stationary or where both arms and legs are moving possibly in opposite direction.
Why train your trunk with Bands
1. It challenges end range movement with the greatest force. You want your trunk to
protect your low back at the extreme end of ranges where injury occurs.
Mid range stabilization is not usually where injuries happen.
2. Considering your trunk is 3 dimensional, bands are a perfect training tool because
they not only move in all 3 planes but also allow you to create force vectors in any
plane combinations.
3. You can train speed and accelerate momentum on the load not just on the unload or
the concentric phase of the exercise
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Trunk Reaction Progression
Level 1
Assisted Trunk Isometrics
For most individuals developing good neuromuscular awareness of trunk stabilization
takes unweighting or unloading the system to ensure effective stabilization of the low
back.
This can be easily done with RBT by using the band to lighten gravity.
With floor isometrics all you need is an attachment site that is elevated. A door
connection typically works well if a bar or squat rack system is not available.
Assisted Lateral Plank
Assisted Prone Plank
Assisted Bilateral Bridge
Using
Assisted Unilateral Bridge
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Bands with Additional Devices with Assisted Stabilization
Using an assisted device to improve stabilization while working on with other types of
tools is also a great way to add RBT variety
Assisted Kneeling Wheel Stabilization
Assisted Stability Ball Prone
Plank
Assisted Wheel
Stabilization
MedBall Assisted Roll outs
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Level 2
Body Weight Isometrics
Once able to handle unweighted trunk isometrics the next step is to begin incorporating
body weight isometrics using the same exercise. Once able to comfortably do body
weight training, adding a stability ball or balance board for additional challenge is fine.
Body Weight Lateral Plank
Body Weight Bridge
Body Weight Unilateral Bridge
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Step 3
Partial Weight Bearing RBT Isometrics
Your trunk must be able to isometrically sustain a hold position in relative neutral. This
will provide the absolute strength needed when we begin to challenge the trunk
reactively.
Using the band with traditional plank training provides a proprioceptive feedback that
teaches your body where force must be applied. You are able to segmentally stabilize
and train the weak link or segment by placing the band at that level.
Once individuals understand where neutral is and how to hold it, they now can sense
and have an appreciation for when they are going to far during reactive training.
Resisted Prone Plank
Resisted Bilateral Bridge
Resisted Lateral Plank
Resisted Unilateral Bridge
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RBT Isometric Stabilization
Adding a resistance band to traditional Plank drills creates a proprioceptive response
that helps activate the lower abdominals more than just gravity alone.
With the band pressure applied to the mid lumbar region it automatically causes the
trunk muscles to engage and lift up the low back to maintain neutral.
This simple addition makes planks an incredible isometric trunk stabilization drill with no
need for additional tools.
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Step 4
Standing Isometric Stabilization
Standing trunk isometrics allow individuals to create an appreciation for spinal neutral
when weight bearing or when ground forces are applied as with stepping or in gait.
Since we are now in weight-bearing, glutes are activated simultaneously.
Cues Include:
1. Keeping Weight through your heels to engage glutes
2. Knees should be slightly flexed to decrease locking out of the Lumbar spine
3. Hips should be slightly pushed back to engage the glutes and improve BOS (Base of
Support).
4. Focus is on lower back to avoid hyperextension
5. Drawing in of the lower abdominal region engages lower abdominals more (and
ensure stability of the low back.
6. Keep elbows locked and over head. You should not be able to see your hands.
7. Feet should remain about shoulder width unless a greater BOS is needed.
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Goal is Perfect posture with no hyperextension at the low back, leaning forward or
laterally shifting hips. Hold for 30-45 seconds in all 3 positions
Special Note
If shoulder pain or weakness occurs put hands on top of head to decrease lever arm.
Can move out to increase tension
Sagital Plane with Shorten Lever
Arm
Frontal Plane with
Shorten Lever Arm
Rotation with Shorten Lever Arm
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Dowel-Band Isometrics
Transverse
Plane
Sagital Plane
Dowel isometrics add a greater transverse plane influence onto the trunk because of
the ability to place resistance lateral to the COG.
Also it takes the same level of band and makes it immediately more difficult by simply
increasing the lever arm.
Don’t forget you can place your feet staggered or if you want a greater challenge… Go
Parallel.
Frontal Plane
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Step 5
Creating a Ground Reaction driver with Lower torso Stepping
This is a bottom up driver because the lower torso is moving while the upper torso
remains isometric. This will decrease L5 sheer forces while activating lower
abdominals effectively.
Key is to keep upper torso locked in. Placing hands at the head is an effective
modification if shoulder pain or weakness is the limiting factor.
Sagital Plane Stepping
Frontal Plane
Arrow indicates direction
of step of right foot.
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Transverse Plane
Adding a dowel creates a longer lever arm that challenges the trunk stabilization
without increasing resistance band size. Similar step back drills can easily be
incorporated.
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Step 6
Developing Dynamic Simultaneous Hip and Trunk Integrated
Stabilization
Why the Hip is a necessary Partner in Stabilization
Even though the trunk is obviously the link that keeps all movements integrated, the
hip (especially the Glute Medius) plays a huge role in maintaining dynamic stability
during many ground based movements.
The glute medius is a primary frontal plane hip stabilizer in sagital plane movement like
walking, running, squatting, and lunging. If the glute medius does activate quick
enough and create sufficient force reduction as the foot contacts the ground, the knee,
ankle, hip and most importantly the low back will be asked to absorb unnecessary
forces.
Also the piriformis (which is a small external rotator muscle) is now asked to be one of
the primary hip frontal plane stabilizers. Unfortunately the piriformis is neither large
enough nor strong enough to do that. As a result additional hip rotational tightness will
begin to occur.
Even though the trunk musculature may be functioning well, it cannot biomechanically
create enough force to make up for a weak Glute Medius. This is why the force
coupling that occurs between the lower abdominals and glute medius is a key to overall
ground based stabilization.
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RBT for Frontal Plane Hip Stabilization
Distal thigh shuffles variations
Make sure you maintain a wide base of support while performing a lateral step
movements. This will also assisted with creating effective BOS reaction in the
upcoming locomotion drills
Now Bring in the Trunk
Creating a dynamic drivers from the top down and bottom up will now maximially
challenge trunk through total chain reaction. This is highly advanced training that
should not create any lower back pain or DOMS into the lower back region.
Very often in function, upper and lower extremities are engaged in activity
simultaneously. Think of throwing, running, tackling, wrestling, or climbing a ladder
with your hands full.
In these circumstances the trunk is now forced to deal with multi-vector forces. Multivector RBT does an excellent job of training the trunk how to deal with these frequent
circumstances of sport and life.
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Our lives revolve around multi-directional trunk stabilization. The following are just a
few examples where this comes into play.
All Change of Direction Sports
All Construction Work
Carpentry
Most Manufacturing jobs
Masonary
Parenting
Band Utility strap set up for Multi-Vector Trunk Reaction RBT
The band utility strap plays a significant role in training multi-vector and multidirectional trunk stabilization.
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Multi-vector Saggital Plane
The drills can be done by driving from the top or
bottom. From the top you will perform a simple tricep
press and from the bottom you will perform a simple
step back.
Overhead Step Back
Multi- Vector Frontal Plane Trunk and Hip Stabilization
Again performing a simple step action laterally is a way to increase the driver action
from the bottom – up.
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Bands – Bags and Balls
The band hip attachment can also be used to train the trunk in conjunction with other
tools such as medballs or sandbags.
Incorporating the same step action while supporting the bag or ball over head will
immediately challenge the trunk to react and stabilize
Med Ball overhead
throw with hip band
Stepping back creates a
posterior driver when
performing a medball
overhead throw or posterior
swing.
Sandbag overhead
forward lunge with hip
band
Performing a forward lunge
creates an anterior driving
force with the bag while
creating an assisted forward
lunge.
Goal is to demonstrate good trunk stabilization, no low back buckling (deceleration
control) with good upper – lower torso rhythm that leads to maximum power
production through upper and lower torso.
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Developing Reactive “Upper Torso”
Strength
Everything
is about
improving
Training
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Training Locomotion from the top down”
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Training Locomotion from the “Top Down”
As we venture into Upper Torso RBT, keep in mind that the functional art of
ambulation or locomotion is what all resistance band exercises and workouts are
developed around. Locomotion is the #1 functional goal of our body. It is the
template that was used to systematically and functionally create our body. Our body’s
ultimate performance hinges directly around our ability to run, walk, skip, hop, or crawl.
Even hybrid movements like throwing, swinging or swimming take on many of the
characteristics of normal locomotion.
Every exercise we discuss from here on out will influence one or more components of
multi-directional locomotion.
With functionally based training, you always have neuromuscular stabilizing and force
production occurring simultaneously. Sometimes one is more dominant than the other
but both are occurring.
To ultimately create some type of movement or acceleration all muscles cannot be
creating force production. There is always a balance of force reduction (stabilization or
deceleration) to force production (active movement or acceleration) occurring.
Stabilization is Really the key to Force Production
As we already discussed in the core stabilization section, stabilization‘s greatest
influence occurs prior to the point of transformation while at the end of the loading
phase. That said you will notice immediately that there are primary stabilizers of
pushing (trunk musculature) and primary stabilizers of pulling (posterior chain)
regardless the plane of movement.
These stabilizers will be the key to your ability to create force production at the right
time and in the right sequence. Loss of this stabilization factor right before
transformation occurs is known as a “force leak”
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Force Leaks are created as a result of poor neuromuscular timing and weakness. The
most notable result of a force leak comes in throwing where a pitcher as a result of
core weakness drops his hips and “opens up to early” which in turn puts his arm too far
behind him.
Another example is with horizontal pushing where there will be buckling of the low back
as force production is initiated. This buckling is a result of poor neuromuscular
activation of the lower abdominals at the point of transformation.
Yes, trunk stabilization training like planks will help but that training must be done in
standing so the hip and shoulders are also “invited”.
Force leaks are very easy to identify during functional movement training.
Simply by watching how someone sequences their movements often shows the force
leak. Movements should look fluid and not appear to be occurring segmentally. If a
movement looks jerky or a certain segment of the body looks ahead or behind another
segment, you have a force leak.
Speed will also bring out force leaks because speed makes neuromuscular sequencing
happen faster which means neuromuscularly, the body must be finely tuned.
Bottom line is that you do not have to be an expert to understand or find force leaks.
Training with resistance bands using functionally ground based movements will allow
your athletes or clients to eliminate force leaks automatically.
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Key Variables of RBT
Unlike traditional weight training, RBT provides you several more variables to
manipulate along with the normal increase of resistance. This is why functionally
resistance bands are unmatched when it comes to training all aspects function strength
and power.
The following are all the variables that can be “manipulated or tweaked” during
workouts to create a different neuromuscular response and strengthening adaptations.
Planes of Motion
Base of Support
Speed of Load
Unilateral vs. Bilateral
Band Placement as it Relates to COG
Band Resistance
Force Vectors
Planes of motion
Planes of motion include the standard sagital, frontal and transverse planes. However
there will also be exercises that incorporate combinations of these planes which will
create unlimited planes of motion options.
Knowing that no functional movement is strictly single plane, this adds greater rationale
to the importance of incorporating RBT into all workouts.
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Base of support
BOS from a stationary standpoint involves parallel, staggered and unilateral positions.
However in function your upper torso movements can also incorporate a moving BOS
like with towing or dragging. RBT advanced drills allow you to easily incorporate what
is referred to as total integration movements or as I say….
“Power on the Fly”
Speed of Load
By this point the importance of loading is obvious and hopefully well understood.
Knowing that RBT can accelerate momentum and gravity, it becomes the ultimate tool
for training fast loading which results in fast unloading, greater acceleration and
maximum power production.
Creating an accelerated eccentric phase of strength training is the essences of Reactive
RBT.
Unilateral vs. Bilateral
Simultaneous training allows the body to remain maximally stable during ground based
training. However when Unilateral training occurs there is an overloading to one side of
the body thus changing your center of gravity. Unilateral training requires greater
stabilization especially in the transverse plane.
Considering most of our functional activities (running, throwing, jumping) are often
unilateral in nature this form of training becomes very important to overall improvement
in daily as well as athletic performance.
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Band Placement as it relates to Center of Gravity
Our lumbo-pelvic-hip (LPH) complex is our power center for force production
(acceleration) and force reduction (deceleration). The more we can directly influence
or train the LPH the more power production can be created.
Attaching the band further away from our center of gravity (like at the hands) creates
an immediate need for greater core or LPH stabilization. Greater stabilization strength
at the LPH will allow us increased stabilization in the lower torso which will increase
power production with upper torso strengthening exercises.
Band Resistance
Bigger bands, longer stretch, greater the work load. Increasing band resistance is
easy. Just step out further.
Remember each band can safely stretch 2 yards repeatedly
Force Vectors
Horizontal force vectors are frequently left out of most workouts. Can you imagine
what would occur if you could work horizontal and vertical force vectors
simultaneously?
You guessed it …. The Ultimate functional training response!!
RBT is all about training movement not muscle. Force vector training is simple with
RBT because bands adapt easily to all vectors or vector combinations.
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Upper Torso Horizontal Vector Training
Horizontal Vector (HV) RBT is often the least trained yet functionally plays the greatest
role in daily as well as athletic activities. Horizontal vector training influences
transverse plane stabilization more than vertical vector training and proprioceptively
influences acceleration in running or locomotion.
The key to all upper torso movement is the ability to load followed by an effective force
leak free transformation into a powerful unloading or acceleration phase.
A powerful acceleration represents an effective load and transformation. Without
effective transverse - sagital plane stabilization, power is lost in the horizontal vector.
The initial goal with upper torso training is to master the 5 key HVRBT Horizontal Vector
movements in a more stationary position before adding in greater mobility.
Double Band HVRBT (Horizontal Vector) Exercises are:
1.
2.
3.
4.
5.
Standing
Standing
Standing
Standing
Standing
Horizontal Press
Horizontal Pull
Bent-over Vertical Press
Horizontal Curl
Vertical Triceps Press
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Keys to watch for with Upper Torso HVRBT (Horizontal Vector)
Monitor how well people maintain foot position and avoid frequently adjusting
their feet or BOS
Monitor low back with regards to hyperextension (or buckling), especially during
pushing movements. Lower abdominals are the key load stabilizer for pushing.
Monitor how well the hip(s) hinge during pulling movements. The glutes are the
key load stabilizers for pulling and when weak will look to the low back for
compensatory assistance.
Avoid excessive rotational movements initially until Reactive trunk stability is
better. Interestingly this usually occurs automatically within 3-4 weeks of RBT.
Rotation is the key to power but also the #1 mechanism for injury. Monitor this
closely as clients exercise. You want rotation through the shoulder and hip, not
the low back.
Let lower and upper torso integration happen naturally. Individuals as they
fatigue will either “recruit” the lower torso or “substitute” with the low back.
There should be an equal balance of movement at the shoulder, hip, knee and
ankle while the low back stays relatively neutral. Excessive low back movement
becomes obvious as fatigue sets in.
“Why Recruit when you can Substitute often becomes the theme for individuals new to
RBT”
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Upper Torso Horizontal Vector Exercises
Horizontal Push
Key load stabilizer is the lower abdominal musculature with the help of the gluteal
muscles on the back leg when in a staggered position.
Staggered stance will be the most powerful position and a good starting position.
Pushing is consistent with triple extension in gait and will assist with improving running
acceleration.
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Horizontal Pull
Key load stabilizer will be the gluteus medius and quadriceps complex.
Staggered stance again is good starting position to help protect and keep L5 stable.
However the parallel position will create the greatest amount of pulling power
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Horizontal Bent-over Press
Key load stabilizers will be the calf and gluteal muscles on posterior leg in staggered
stance. The key is to maintain the Bent-over position.
Staggered stance is the most powerful position and recommended for beginners
Again bent-over presses will complement the triple extension phase of running
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Horizontal Curl
Key load stabilizers will be gluteal muscles with staggered stance or the lower
abdominals in a parallel stance. Often people will look down or flex through the
shoulder girdle to avoid needing lower abdominals. Maintaining a good upright position
will not only activate the trunk more but will also recruit the primary muscles more
effectively.
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Overhead Triceps Press
Key load stabilizer will be the trunk unless an upright position is not maintained.
By maintaining an upright position the overhead position lengthens the trunk which
activates it. By flexing forward at the hips or low back, the trunk is deactivated.
This is a very common compensation when resistance is to high as it relates to the
trunk stability.
Staggered stance position will take the stabilization emphasis off the trunk by bringing
hip the gluteal muscles for assistance. The staggered position also allows the low back
to be placed in a less compensatory position.
Definitely go with staggered position at first.
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Upper Torso HVRBT Progression
Exercise Recommendation
Level 1
Stationary Staggered Horizontal Push
Stationary Staggered Horizontal Pull
Stationary Staggered Bent-over Press
Stationary Staggered Curl
Stationary Staggered Triceps Press
Level 2
Stationary Parallel Horizontal Push
Stationary Parallel Horizontal Pull
Stationary Parallel Bent-over Press
Stationary Parallel Curl
Stationary Parallel Triceps Press
Level 3
Split Squat into a stand up Horizontal Push
Split Squat into a stand up Horizontal Pull
Split Squat into a Bent-over Press
Split Squat into a stand up Curl
Split Squat into a Triceps Press
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Level 4
Split Squat into an Alternating Horizontal Push
Split Squat – Reach into an Alternating Horizontal Pull
Staggered Alternating Bent-over Press
Parallel Alternating Curl
Parallel Alternating Triceps Press
Level 5
Staggered or Parallel Single Arm Horizontal Push
Staggered or Parallel Single Arm Horizontal Pull
Staggered or Parallel Single Arm Bent-over Press
Staggered or Parallel Single Arm Curl
Staggered or Parallel Single Arm Triceps Press
Level 5 can use either a parallel stance which will in general create a greater need for
trunk stabilization
or
A staggered stance which requires using the opposite leg forward to increase lower
torso stabilization and simulate locomotion mechanics
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Training Parameters
Beginner RBT
30 seconds on 30 seconds off
3 sets each exercise
Level 1
Intermediate RBT
30 – 15 sec.
3 sets each exercise
Level 2-3
Advanced RBT
20-10 sec (Tabata Format) or 45 on 15 off
Repeating entire upper torso circuit Level 3 or 4 for 10-15 minutes
Once the 5 Key HVRBT movements are mastered the following are effective and easy
variable tweaks
Planes of movement (Lateral or transverse)
BOS changes (Parallel, Staggered or Single Leg)
Adding in lower torso mobility including a Squat or Split Squat
Going to Unilateral vs. Bilateral movements
Increasing speed by increasing reps/time of set
Increasing band resistance by stepping out further or increasing band size
Decreasing Recovery time and/or increasing work time
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Single Band Upper Torso Vertical Vector
Progression
Vertical Vector (VV) RBT does not have the movement options compared to horizontal
vector training but remains equal in importance.
VVRBT challenges LPH stabilization in the Frontal and Sagital planes due to the
parallel BOS
Key exercise will include:
High Pull
Push Press
Bent-over Row
Single Arm Row
Overhead Triceps
Hammer Curl
Because of how the band must be attached to the feet, staggered stance training does
is not an option for these exercises.
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High Pull Variations
High Pull with Rotation
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Push Press Variations
Unilateral Push Press
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Vertical Bentover Rowing
Hammer Curl
Overhead Triceps
Single Arm Rowing
Ways to Quickly Increase band Resistance with Single Band Exercises
1. Widen Base of support
2. Take up slack in band, thus shortening your band starting length
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Body Weight (BW) RBT: Assist or Resist
Body weight training is the most basic form of upper torso integrated strength training.
Done by itself, many fitness and strength coach experts feel BW training could be the
most effective strength training approach, especially when it comes to develop useful
functional strength.
BWRBT allows you to quickly add a reactive resistance to all your traditional BW
exercises without changing any part of the movement pattern. It simply loads the body
at the key points to help keep body weight training more challenging and reactive.
Assisted Body Weight (ABW) RBT
RBT with body weight exercises also adds a dimension to BW training that no other
training tool can quickly and effectively provide.
ABWRBT allows anyone to perform all the basic body weight exercise regardless their
age, size, or body weight to strength levels.
With assisted BWRBT you provide assistances using the unique elastic nature of the
band. A resistance band attached correctly assists the BW movement at the point of
transformation which is where the greatest force production is needed.
As individuals begin to learn how to recruit effectively during BW exercises, the band
assist gets less and less.
Another advantage of ABWRBT is it allows the individual who can do 3-5 reps the ability
to do 10-15 reps thus creating a different metabolic and muscle development influence.
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The Key Upper Torso Body Weight Exercises include:
1. Push ups
2. Pull ups
3. Dips
Push-ups Variations
Assisted Push up
Resisted Push up
Assisted Single
Arm Push up
Resisted Single
Arm Push up
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Pull-up
Resisted Pull up
Assisted Pull up
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Dips
Resisted Dips
Assisted Dips
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Developing Lower Torso Reactive
Strength
Reactive
Lower
Torso
RBT…….
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“Impact training from the ground up”
Lower Torso Horizontal Vector Training is
training from the “Bottom Up”
Reactive lower torso RBT is all about how the lower torso handles ground reaction
forces with vertical and horizontal drivers.
When it comes to weight-bearing, muscles do not contract they react especially to
ground contact. When the foot hits the ground the firmness of ground, the speed of
contact, and the direction of contact (as it relates to upper body posture) will dictate
how muscles in the lower torso and trunk react. Without the influence of ground
contact forces, your lower torso muscles would not contract.
Consider what happens when you jump into an 8 foot pool of water. Do your muscles
tighten up??
The influence on the body as a result of ground reaction forces is considered a “Bottom
Up” influence or driver. Exercises like lunges, squats, or squat jumps are all examples
of “bottom up” drivers. Since most of our daily and athletic performance occurs on our
feet, bottom up training becomes extremely important to our functional success and
safety.
Bottom up Driver + Horizontal Driver =
What functional activity would be characterized by a bottom up driver with a horizontal
force production?
Can you say running!!!
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Running actually is characterized by both a bottom up and bottom down (arm swing)
drivers. However these two drivers working together create a horizontal force
production.
This is the philosophy behind Lower Torso RBT. It is all about once again improving
locomotion.
The Trunk and Lower Torso are Great Friends
It is very important to evaluate all movement as a “total chain reaction”. Keep in mind
that the lower extremities would be worthless if they were not attached to the pelvis
which in turn is attached into the Lumbar Spine.
That said, Lower Torso RBT is really simultaneous Core RBT training especially when
you get upper torso reaching involved or you begin to manipulate your BOS by going
unilateral.
Basic Lower Torso Horizontal Vector RBT
Lower torso RBT can be broken down into 4 Key movements.
1.
2.
3.
4.
Squat Reaches
Forward Lunges
Lateral Lunges
Forward Reaches
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The Golden Rule of Lunges…
You must get there and get back home. Any hesitation, any lose of balance, any stutter
steps are all compensations that are a result of a poor load at the point of transformation.
These 4 lower torso movements essentially set us up for more advanced activities like
hopping, jumping, lunge releases and the ultimate functional activity of walking or
running.
Areas to Focus on with lunges
As individuals begin to perform lunges it is important to monitor and effectively cue
them on the fly. The following are areas frequently lost or poorly performed.
1. Rhythm is a result of symmetrical upper and lower extremity movements creating
efficient integrated balance. Loss of efficient integration is typically the result of
poor reactive trunk stabilization or lumbo-pelvic-hip inflexibility. It is important to
incorporate rhythmical movements of the upper extremity into your lower extremity
lunge training.
2. Soft Ground Contact indicates good deceleration control and trunk stabilization.
Don’t rely on the ground to stop you by landing hard. Instead prepare yourself by
emphasizing optimal flexion of the hip, knee and ankle prior to ground contact.
3. Decreased ground contact time equals less contact time which in turn quickens
transformation time. Fast transformation means excellent balance and integrated
dynamic stabilization
4. Length of stride is indicative of good lower torso strength and stabilization.
Maintaining a consistent lunge length over repeated reps indicates efficient loading
and integration stabilization.
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Lower Torso Horizontal Vector Exercises
Lunge Exercise Progression
Reach Squat
Squatting is the grandfather of all ground based exercise. It is by the far the single
most important movement to master. Squatting is the fundamental movement we use
to load the power Lumbo-pelvic-hip (LPH) complex in order to perform essentially any
ground based movement. Running, jumping, hopping, skipping as well as throwing,
shooting, pushing or pulling are all functional movements that depend on our ability to
load the LPH.
Placing the band at the hip joint, proprioceptively teaches effective hip hinging during a
squat. By incorporating a simultaneous reaching motion, clients are able to reflexively
incorporate good upper torso positioning as well.
Reaching Towards the attachment recruits the quadriceps more effectively while
Reaching Away from the attachment activates the posterior chain with specific
emphasis on the glutes
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Forward Step Lunge
A forward step lunge teaches the body how to stabilize as the foot enters into the
ground. This is consistent with the front end mechanics of running or walking. Do to
the horizontal force vector created by the band; the body must learn how to control
both a vertical body weight force vector as well as the horizontal force vector of the
band. This is consistent with the force created as a result of the momentum our body
creates as it propels itself forward in running, walking or horizontal jumping.
Key to this drill is making sure you load through the heel as you contact the ground. This
engages the glutes and improves ground reaction control.
Because the hands are free it becomes very easy to challenge the vertical force vector
by adding dumbbells.
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Lateral Step Lunge
Lateral step lunges teach us how to position our feet to maintain an optimal base of
support during lateral locomotion. The keys to a lateral lunge to make sure the
shoulders remain calm and well positioned over the pelvis while the lunge foot land
outside the shoulders with optimal flexion at the hip, knee and ankle.
As with any lunge, the goal is to land softly into the ground.
Again adding dumbbells into the exercise increases the vertical force vector in
conjunction with laterally displace horizontal vector. These two vectors create a highly
effective stabilization reaction to the Gluteus Medius.
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Forward Reach
The forward reach is the ultimate posterior chain drill to improve glute-ham(string)
reaction.
Placing the band at the hip provides the proprioceptive stimulus needed to perform and
effectively hip hinge which in turn loads the glute-hamstring complex. As the individual
returns to a upright position the glute-hamstring provides the primary force production.
Initially allow the individual to literally touch the ground lightly with the hands and
posterior reaching foot. This will provide assistance with balance prior to them having
to product the force to return upright.
To advance the exercise and create more of a reciprocal movement pattern, have the
client reach with the same side hand as the leg that is reaching posterior.
This will create greater hip and trunk reaction especially if the posterior arm aggressive
reaches backward.
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Changing Drivers creates endless training options
Once you are able to master these 4 key drills, the options become endless in regards
to creating lunge variations.
Here are several tweaks that can easily be added:
Single arm reaches
Double arm reaches
Releasing the trail leg
Overhead reaching
Hopping
Adding isotonic weight (db, sandbags, kettlebells)
All of these options create different influences on the kinetic chain that simulate
“neuromuscular reactions” that our body goes through each and every day.
Reaches increase Hip and trunk reaction as well as an increase the need for greater
hip and trunk rotation. Both of which are typically weak in most individuals.
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Releasing the trail leg as the lunge leg enters into the ground increases the need for
greater hip and trunk dynamic stabilization. Since a majority of our movement require
single limb control this become one of those essential movement skills.
Overhead Reaching creates a significant increase in trunk and quadriceps activation
as a result of longer lever arms and decrease hip flexion respectively. Any overhead
reach automatically increase abdominal reaction.
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Hopping is a more advanced level of releasing the trail leg. In hopping the trail leg
actually leaves the ground prior to the plant foot impacting the ground. Hopping
creates significantly greater momentum forces which when coupled with the forces of
the resistance band causes key decelerators to be maximally recruited.
Forward hops putting greater deceleration emphasis on the quadriceps while lateral
hops put greater deceleration emphasis on the lateral hip and contralateral trunk.
Adding a secondary resistance creates a vertical vector force couple with the
horizontal vector force created by the band. Multi-vector training creates incredible
muscle deceleration activation and prepares the body to handle multiple force vectors.
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Vertical Vector Lower Torso Exercises
Obviously the importance of vertical vector training for lower torso is well documented
and must be added into your overall training program. Vertical vector RBT is easily
achieved with one or two bands.
Traditional strength training typically followed a training pattern that implemented a
slow decent or deceleration phase followed by an explosive acceleration phase.
However with vertical vector lower torso RBT, “Reactive” functional strength training
begins to take shape.
Keep in mind that in function most loading occurs relatively quickly. Daily and
athletically based movements often occur reflexively or unconsciously. If circumstances
create need for a certain movement to occur quickly, which often is the case, the body
must be able to deal with this accelerated intent.
Also remember that over 95% of all orthopedic injuries occur as a result of poor control
of deceleration especially when deceleration is accelerated like with change of direction
or quick obstacle avoidance situations.
With “Reactive” Strength training the emphasis on speed is placed on the
deceleration phase or loading phase rather than the accelerated phase. Assuming
technique and form have been mastered, individuals are asked to speed up their
loading phase. Knowing RBT can accelerate gravity, it becomes a perfect training tool
for “Reactive” Training especially with vertical vector movements.
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Master the Basic Movements First
The basic vertical vector RBT drills include:
Front Squats or Reach Squats
Single Leg RDL’s
Single Leg Squat Variation (Bulgarian, Bench Squat, Single Leg Squat)
Dead Lifts
Step Ups
Squat Variations
Front Squat
Set-up: Single Band
Keep band over upper arm by keep elbow level or slightly raised.
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Reach Squat or Speed Squat
Set-up: Crisscross Double Band
Utilizing a stool allows for consistent depth and a proprioceptive stimulus to try and
quickly touch.
Single Leg Squat Variations
Bulgarian Single leg Squat
Band Set-up: Single Band Crisscross
Key is to create a strong downward
pressure through the front heel to
optimally activate glutes
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Single Leg Bench Squat
Band Set-up:
up: Single Band Crisscross
Single Leg Squat
Band Set-up: Single Band
Crisscross
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Rhythmical Step Up
Band Set-up: Single Band Crisscross
The key is to make sure your arm – leg action is contralateral. This will create optimal
activation of the glutes as a result of dynamic trunk stabilization.
Single arm RDL with DB & Band
Band Set-up: Single Band Crisscross
Make sure to bend from the hip, keeping low back in neutral
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Dead Lift
Band Set-up: Single Band
Exercise #1 is going to create less band resistance and be more effective for early RBT
users. Widening feet will create more resistance through the band.
Dead lift Outside Setup
Straight Leg Dead-lift
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Developing Reactive
Multi-Directional Locomotion
Reactive RBT
Locomotion…
Learning to
Stop
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In the final phase of RBT we bring together all the
Locomotion.. The Blue Print for Human Function
With flexibility – trunk reaction – Upper Torso Integrated Strength & Lower Torso
Integrated Strength now in place we can begin training the most integrated movement
of them all….. LOCOMOTION.
Life is all about power and getting the body started. You know by now that getting the
body “accelerating” takes loading the system first. Therefore getting the body to load
well at faster velocities, in multiple planes and in a synchronized fashion over and over
again is the ultimate in human function.
Locomotion RBT will allow you to train the loading phase aggressively which will make
the unloading phase more efficient, stronger and occur with greater power production.
Enhanced power is exactly what we need to get us through the day safely or be a top
performer on the field of play.
Once you get the neuromuscular bias set, the body essentially goes onto automatic
pilot until fatigue over comes us.
What I mean by this is that running, shuffling, backpedaling, carioca and crawling are 2
steps repeated over and over again. Once the system is put into motion it will
continue to follow the same pattern of movement initially set on those first 2 steps until
there is a change of direction or intensity needed due to fatigue.
So do we need to run forward, sideways, transversely or backward for miles and miles
or do we just need to repeat the first 2-4 steps over and over again??
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It can be argued that continual forward movement is important but in reality when we
evaluate daily movement it is often 2-3 steps and then we change direction, stop or
implement some type of reach. We are constantly changing directions, base of support
and upper torso actions.
How many times during the day or in a sporting event do we just run straight
ahead???
Life is all about power and getting the body started. You know by now that getting the
body “accelerating” takes loading the system first. Therefore getting the body to load
well is critical.
Locomotion RBT will allow you to train the loading phase aggressively which will make
the unloading phase more efficient, stronger and occur with great power production.
Enhanced power is exactly what we need to get through the day safely or become a top
performer on the field of play.
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Multi-directional Locomotion Drills
The 5 Key Locomotive Drills are:
1.
2.
3.
4.
5.
Backpedal
Shuffling
Forward Run
Crawling
Crossover
Back Pedal
Backpedaling trains the body to handle sagital plane force reduction forward and force
production backward.
In general our body struggles with backward movement due to our lack of front side
muscular development which is a direct result of our sense of vision. Can you imagine
how strong our anterior chain would be if we had eyes in the back of our head.
However in the world of balance, backwards walking or running allows us to improve
our balance due to the reactive influence it has on our core muscles.
Remember, the role of the core is to decrease low back extension which is what occurs
with backwards locomotion.
Also backpedaling allows us to functionally
strengthen our anterior chain to create good
symmetry and strengthen our “Backward
Dragging” movement which is critical to our
overall function.
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Shuffling
Shuffling is a locomotive skill that essentially dynamically positions us to propel our
body into different directions. Shuffling allows us to move laterally so we can quickly
avoid obstacles, change direction or improve our body position.
Shuffling is typically a 2-3 step movement before it changes into a different movement
skill or direction.
Another key aspect to lateral shuffling is the role it plays on strengthening our frontal
plane dynamic stabilization. Considering that several overuse injuries of the lower
chain like (plantar fasciitis, medial knee pain, anterior knee pain, lateral hip bursitis as
well as low back pain occurs as a result of poor lateral stabilization of the hip,
developing lateral shuffle strength and power plays a huge role in injury prevention.
Also keep in mind that ACL tears in the female population are typically due to weakened
lateral hip dynamic stabilizers.
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Keys to Shuffle Training
1. The #1 key to shuffle training starts with your base of support and the ability
to keep your foot position outside the box at all times during the movement.
Maintaining this base of support provides your hips the leverage they need to maintain
dynamic stability for deceleration as well as force production during acceleration.
2. The second key is to monitor upper torso position to make sure it does not
migrate too much in the frontal plane during movement. Our goal is to “Keep
the shoulders calm” which in turn keeps the upper torso centered over the
pelvis. (Noted by vertical line)
Maintaining good upper torso position is indicative of good trunk reaction and
stabilization in the frontal plane. Individuals who demonstrate poor upper torso control
typically lack frontal plane trunk stabilization strength.
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3. The final key to shuffling involves how to cue during instruction. By
instructing the client or athlete to always move the foot closest to the
direction of movement first will immediately position the foot where is needs
to be to create optimal leverage for deceleration (on the return) or
acceleration (on the movement out).
Forward Running
It is what every one of us does best because we are required to practice it every day.
Forward running is what we use the most. It is a combination of reciprocal movements
of the lower and upper extremities that allows us to quickly and powerfully propel our
body forward.
Keys to Forward Running
1. The key to most forward running is the start. Initiating the start of running or
the take off requires the greatest amount of energy. Once in motion, forward
running if taught correctly, becomes a reflexive series of repeated loading and
unloading reactions.
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Cueing the individual to perform a forward reach allows them to reactively load
the hip, trunk, and shoulder girdle effectively for takeoff.
2. Once the start is effectively taught the next drill is to work on reciprocal arm leg
action which typically becomes automatic if the start position is correctly taught.
Using a simple marching drill leading into skipping will effectively teach the art of
reciprocal movement in running.
3. I do not recommend you allow adult clients to perform backwards running as the
band pulls them back. This applies to much deceleration force to the Achilles
tendon structures and could result in a staining of that musculo-tendon complex.
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Crawling
Is there a reason why crawling was one of the first forms of locomotion in early
development?? Considering it required very little deceleration and allows us to increase
our hip strength while challenging our core stabilization, crawling was the safest way for
early locomotion to occur.
Emphasis is on hip acceleration, core activation and posterior chain strengthening.
Developmentally it was a key step to getting us all upright as we developed.
Other benefits of crawling include:
1.
2.
3.
4.
5.
6.
Development and improving multi-plane hip range of motion and flexibility
Improving upper torso dynamic stabilization strength
Developing Upper and Lower extremity reciprocal movement skills
Increasing spinal extension control
Improving wrist and ankle mobility
Improving core stabilization
Based on all that, crawling is probably one of the safest and most efficient ways to get
our adult population moving better as it relates to forward locomotion.
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Keys to Training Crawling
1. Crawling can initially be performed using a single band around the hip complex.
This proprioceptively activates the posterior chain while providing less pressure
to shoulder complex.
2. Cueing the individual to take short compact steps with the feet staying directly
behind the hips allows them to create maximal force while maintaining good
traction. I would recommend you make sure your floor provides adequate
traction to avoid the force production foot from slipping out.
3. If training in partners, it becomes very important to make sure the holding
partner understands their role. As a holder you want to client to work hard but
not be over challenged to the point where forward movement stops. Always
allow the client to continue moving forward and let them dictate if they want
more pressure
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4. Since crawling is a very powerful movement, you want to make sure you do not
stretch your bands too far. If greater force is needed, I recommend you go to a
3 person harness position with average or strong bands.
5. If performing with an individual set-up make sure clients return back slowly to
avoid over pressure onto their Achilles tendon complex.
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Crossover
There is no question that when it comes to locomotion, bringing in the transverse plane
creates significantly greater challenges. This is why crossovers are the final locomotion
drill in the progression.
Crossover runs train the body to accelerate out using a transverse plane movement.
Knowing the transverse plane is our power plane, makes crossover training is delete
very important drill to help build power into our locomotive movement skills.
Crossover training brings together shuffling and forward running together into one
movement.
Keys to Teaching the Crossover
1. The Crossover movement or sometimes call “Turn and Go” starts in the same
position as a shuffle.
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2. Clients or athletes should initiate the movement by simultaneously turning the
lead foot while pushing off the inside of the great toe on the trailing foot.
3. Once they have traveled 3-5 steps based on number of bands linked together,
they should return back to the starting position using a shuffling motion.
Always turn to shuffle back facing the same direction that was used at the initial
start.
General recommendations for Getting started with RBT for Locomotion
1. Prior to initiating locomotion drills, it is recommended that clients go through the
RBT lunge series. This will allow individuals to become comfortable with the
deceleration aspect of RBT while implementing a shorter amplitude movement
skill.
2. Always train clients in a smaller band the first 2-3 sessions to allow them to learn
the foot work without having to strain with too strong of a band. Decrease band
tension by using a mini bands or monster mini band set-up or by linking 3 bands
versus 2 bands together.
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3. Allow clients to learn the accelerated phase of the locomotion drills first before
challenging them to quickly return back which is the deceleration phase. Also,
always encourage returning back at the individual’s pace and not be concerned
with staying with the group.
4. Partner training is a great way to teach BT locomotion because it allows
individuals to learn by watching, listening and performing. If training in partners
always instruct holders to position themselves in a lateral or shuffle start
position.
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Final Commentary
As I continue on my RBT journey, I find it extremely interesting how most people,
therapist, athletes, and clients view a rubber band as a simple, affordable and last
alternative training or rehabilitation tool.
I think that is the wrong perspective.
RBT is not just working out with a rubber band. It is a unique training system that
prepares your body to physically and neurologically handle life.
I know most of my weight lifting peers think it is a fad. Once again, fads don’t stay
around for over 25 years. When rubber band training started we did not know how the
body truly functioned. We did not understand momentum, gravity, ground reaction
influences and the world of functional drivers was not even a thought.
When rubber bands were created for training, machines were the “FAD”. We had
created a machine that could strengthen every muscle in isolation. Integration was not
the hot topic. Get muscles strong by making them work by themselves was the key to
enhanced performance.
However, injuries started to change that. Why was our Cybex test producing perfect
ratios yet, athletes and patients were getting hurt or reinjured? Hmm??
Well we know today why that is and isn’t it interesting that machine based training is
being taken over by simple resistance training using body weight, dead weight and my
hope ….. Resistance Bands.
I honestly feel based on the understanding we have about how functional movement
occurs, that RBT is not just another training tool. RBT is a training system that we all
need to be using to truly enhance our functional reactive response to what life throws
at us.
Thank you for taking part in Reactive – RBT
Dave Schmitz
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Dave Schmitz – PT, CSCS,
C
PES, IYCA
Lectures Nationally in the fields of physical therapy, fitness and performance
enhancement as it relates to functional Resistance Band Training. (RBT)
Developer of the “Reactive Resistance Band Training” approach for
fitness and rehabilitation
Consults with over 30 high schools and colleges on how to
implement resistance bands into their multi
multi-directional speed
and strength training programs
Founder and Developer of www.resistancebandtraining.com
which is the only website exclusively devoted to Resistance
Re
Band Training, Conditioning and Rehabilitation
Owner and manager of PERFORMAX – Performance Training LLC
www.performax4u.com
Certified Strength and Conditioning specialist with the National Strength and
Conditioning Association
Performance Enhancement Specialist with the National Academy of Sports Medicine
(NASM)
Certified Youth Conditioning Specialist through the International Youth Conditioning
Association
Board Certified Physical Therapist with emphasis
emphasis in Orthopedics through the University
of Wisconsin-LaCrosse
LaCrosse
Certification of Athletic Training from the National Athletic Trainers Association
Practices Physical Therapy in Wisconsin and continues to write in the areas of functional
training and rehabilitation
abilitation
Continues to train all ages in the development of integrated reactive multi
multi-directional
speed and functionally strengthen using the resistance band.
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PERFORMAX- Performance Training, LLC (www.resistancebandtraining.com
www.resistancebandtraining.com)
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