Tabatas Band Reaction

Transcription

1 Tabatas Band Reaction By Dave Schmitz Resistance Band Training Systems, LLC

2 NOTICE: You Do NOT Have the Right to Reprint and Pass on this Manual! You Also MAY NOT Give Away, And Share the Content Herein 2011 Copyright Dave Schmitz DISCLAIMER AND/OR LEGAL NOTICES: The information presented herein represents the view of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on new conditions. The report is for informational purposed only. While every attempt has been made to verify the information provided in the report, neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies or omissions. Any slights of people or organizations are unintentional. Page 2

3 About the Author Dave Schmitz is widely considered the world s leading authority on Reactive Resistance Band Training for fitness and performance enhancement. Dave has worked as an orthopedic physical therapist for over 20 plus years as well as training thousands of athletes and fitness clients while perfecting his training techniques and program design methodology. Dave has been assisting hundreds of fitness professionals, athletic trainers, strength coaches as well as athletes improve their overall performance both personally and professionally. has without question becomes the go to place when it comes to learning how Reactive Resistance Band Training can alter the way you train with and without resistance bands. When Dave is not working, he is found volunteering his time working with the local high school as an assisted strength and conditioning coach or just spending time with his 3 awesome children (Kelsey, Carter, Kenzie) or his lovely wife (Karen). Other Products from Dave: Other Products from Dave: How to train with Bands Fitness Band Boot Camp And you can find all bands and video resources at: Resistance Band Store To get your weekly Reactive RBT Fix make sure you sign up for receive Dave s weekly video newsletter RBT Live with The BAND MAN. /rbt-live/ Page 3

4 Tabatas and Bands...The Perfect Fat Loss Fitness Combination It has become a well known fact that interval strength training is the fastest and most effective way to loss unwanted fat. That said lets hit the gym. Unfortunately for many of us that is not possible when evaluating the time demands placed on what has become a very fast paced professional and personal society. Here are few facts you need to know to understand why Tabata Band Reaction training may be exactly the perfect fat loss and fitness option for you. FACT #1 Muscles are dumb. They don t know the difference between a dumbbell, a barbell or a band. They are reactors not just contractors. Muscles will adapt and turn into the lean, strong and sculpted look you want using band resistance or dead weight resistance. FACT #2 The most used excuse for lack of training is no time especially when you have to drive to the gym. Who needs a Gym?? Resistance bands allow you to train Anywhere, Anytime, Anyway at Any Intensity. So now what is the excuse?? FACT #3 Resistance band are the only tool that allows you train and create resistance from any possible angle. As a result you can sculpt your muscles far more effectively than using elastic resistance versus just using a dead weighted tool that only allows you create resistance up and down. FACT #4 Hate to change the weight?? Me too. Changing resistance with bands means simply stepping back or stepping forward. Not to mention with the workouts shown in Tabatas Band Reaction, going from one exercise to the next cannot get anymore seamless. Page 4

5 FACT #5 No place to attach the bands. Sorry, if you have a door you have an attachment for resistance band training. Using a band utility strap, you can attach onto a door or any stable structure. How do I know which bands to buy?? I have already taken care of that. With your Tabatas Band Reaction package you can pick up my Total Fitness Package and have everything you need to get started tomorrow. Not only will you get all the bands that I promise you will be able to use, I provide you all the accessories including handles and a band utility strap so workouts go smoothly once you push play. If all you need is a couple of bands, you can buy any pair of band at /store/. Page 5

6 Tabatas Band Reaction You will alternate between 20 seconds of work and 10 seconds of rest for 8 total rounds followed by a 60-second rest and transition. Repeat this 5-minute sequence up to 4 times for 20 total minutes. Tabatas 20 Minute Attachment FREE Workout Exercise #1 - Front Squat Recover Exercise #1 - Dead-lift Recover Exercise #1 - Lateral Pillar Right Recover Exercise #1 Resisted Pushup Exercise #2 - High Pull Exercise #2 - Push Press Exercise #2 Lateral Pillar Left Exercise #2 Bent over Row Tabatas 20 Minute Band Attachment Workout Exercise #1 - Horizontal Chest Press Recover Exercise #1 - Bent-over Press Recover Exercise #1 - Shuffle Right Recover Exercise #1 - Lunge Right Exercise #2 - Squat Pull Exercise #2 Bicep Curl Exercise #2 Shuffle Left Exercise #2 lunge Left Page 6

7 Training Notes You should be completing 8-12 reps per 20 second set. If you are completing more than 12 you should move up to the next strength level of bands. Make sure you are going through a full range of motion with each exercise. This is especially important as you are completing the exercise Band Strength Summary Orange Red Black Purple Green 5-10lbs 10-25lb 25-50lbs 50-75lbs lbs Page 7

8 EXERCISE INDEX Page 8

9 Resistance Band Exercises Front Squat High Pull Page 9

10 Side Pillar Push Press Page 10

11 Dead-lift Bent-over Row Page 11

12 Resisted Push Up Horizontal Chest Press Page 12

13 Squat Pull Bent-over Press Page 13

14 Bicep Curl Shuffle Right Page 14

15 Forward Lunge Right Forward Lunge Left Page 15