YOUR 4 - Week Interval RBT Starter Workout

Transcription

1 Resistance Band Training YOUR 4 - Week Interval RBT Starter Workout Learn how to start recapturing YOUR athleticism and creating a more fast reacting body by using resistance bands as your Anytime Anywhere Any Intensity Training Tool By: Dave Schmitz - The Band Man

2 The World s Premier Online Resource for Resistance Band Training and Products!! All we do is Bands!! Notice This manual is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment or professional fitness advice. Do not start any exercise program, including this one, without a physician's approval. The use of this program is at the sole risk of the reader. The author is neither responsible nor liable for any harm or injury resulting from the use of any of the exercise programs provided Dave Schmitz PT, CSCS, PES of Resistance Band Training Systems, LLC All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the author. In other words it is illegal to copy, distribute, or create derivative works from this manual in whole or in part, or to contribute to the copying, distribution, or creating of derivative works of this manual. Resistance Band Training Systems retains the right to take legal action against those who copy, steal, or distribute this manual without the express written consent of Resistance Band Training Systems. This manual takes of lot of time and effort to produce and this is how we make our living. Thanks in advance for your understanding! Dave Schmitz

3 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 Resistance Band Training Contact: Dave Schmitz, PT, CSCS, PES, YCI

4 Training With Elastic vs. Weights The only way to truly get Reactively Strong Fit and Flexible Functional movement is created by drivers not artificial stimuli. When you decide to move, you typically do not have to consciously think about the actual movement only your intent. Once started, your body than responses to the driving stimulus. As an example, 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. 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 a collision with the obstacle. In this case momentum, along with the obstacle, become the key drivers of function. These are both examples of how the ground, gravity, and momentum (not conscious thought) become drivers of function. Training on a weight machine does not replicate the functional postures or demands needed to stimulate the body s neuromuscular reactive system. As a result you exercise machine will train the body to have a slow and inefficient response time. Newton s Law of Gravity is out the window with RBT Training with resistance bands will accelerate momentum, challenge ground reaction time and speed up gravity. Weights due to Newton s Laws of Gravity are not able to effectively speed up gravity, momentum and ground reaction. No matter which way you hold or drop it, a dead weight object will always come down and it will do it at the same speed every time. Weights simply cannot biomechanically reproduce the correct lines of force or the speed of contraction needed to resist the horizontal and rotational movements that dominate our athletic and daily movement patterns.

5 Bands are not gravity dependant and therefore can effectively influence functional movement in a horizontal, vertical and rotational plane or vector. This becomes extremely exciting when it comes to training ground based functional movements like pushing, pulling, lunging, reaching or bio-motor skills like skipping, shuffling, hopping and backwards running. Resistance bands, like The Band, therefore become 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. Now taking it one step further, realize that if it can make athletes work hard, can you imagine what it can do to get your body back in shape and looking great. If you can t Load it - You can t explode it The body s neuromuscular system functions on the principle of loading before unloading. Simply stated, no movement will accelerate forward, upward, laterally, or rotationally until a lengthening or eccentric loading of the primary muscles occurs in the opposite direction. Interestingly, a rubber band functions the same way. An elastic band cannot create an accelerated force until it is stretched out similar to the loading of a muscle. As a muscle pushes against an elastic band, it not only has to overcome the increased elastic force created by the stretch resistance of the band, but it must also optimally decelerate the return motion which happens to mimic the reloading phase of function. As a result bands not only train the acceleration of movement or unloading, but also condition the body to become a better functional loader or decelerator. The bottom line is, if your body can load quickly and efficiently, it will produce greater force and power.

6 A Leaner Muscle is a More Reactive Muscle We know that the best way to lose fat quickly is with high intensity interval strength training along with high intensity interval cardio. It also has been shown that total body movements in multiple planes of motion are superior to training in isolation. Based on our previous discussion and knowing these facts, Reactive Resistance Band Training is perfect for burning fat fast and efficiently. The following 4 Week RBT Starter Workout will focus on implementing all the principles of fat loss as well as the principles of functional movement and performance to make you a faster, leaner and more reactively stronger individual. ************

7 Dear Future Resistance Band Users It is no longer good enough to just be gym strong if you want to continue to enjoy and play the game of life to its fullest. I have been helping hundreds of people since 2000 find out what it s like to regain their athleticism using resistance bands. Regardless if you lack coordination, balance, flexibility, power or real world strength, resistance bands can and will help you regain what mother nature or injury may have taken away. At age 48 I don t just talk the talk, I have passionately committed myself to walking the walk since I firmly believe that all of us are born with some level of athleticism. The problem is with the business of life, lack of exercise knowledge and sedentary professions, father time slowly steals away from our ability to perform like we use to. I am not talking about being a professional athlete but rather referring to our ability to perform first and foremost in the game of life. Athletics is a privilege and a gift, performing on a day to day basis is a must. I created this E-book to provide individuals a better understanding of how to begin implementing resistance band training into their weekly workouts so they could feel what it s like to: Be a father who can still chase and catch his children Be a mom who feels young and energized Be able to play a little driveway basketball Stay in the 40 and under tennis league until your 60 Go to Disney with your grandchildren and walk with them the whole time Be able to keep building a house or being a firefighter for many years I also created it for the individual who needs to exercise but does not have the opportunity or equipment needed to make a life changing impact with exercise. Performance is not just for athletes It s for EVERYONE!!

8 Please don t be fooled by band impersonators. These are the individuals that use bands to simulate machines or say they train with bands when in reality all they do is sell bands. I am constantly challenging myself physically and mentally to find every possible way I can to use resistance band to keep me performing at levels most 20 year olds wish they could. I am passionate about training with resistance bands and I promise you it is not going to stop. It s about reaching levels of performance that only those that take the resistance band challenge will experience. It has and always will be first about teaching, not selling. This 4 Week Resistance Band Starter Program will provide you a taste of what you can accomplish when you let a 41 inch continuously looped rubber band become a regular part of your training program. I would like to thank you in advance for trusting me and for taking a closer look at Resistance Band Training. You won t be disappointed I promise. Getting BETTER with BANDS Dave Schmitz The Band Man PS. I would love to hear your resistance band success stories. Make sure you send them over and I will make sure you are noticed on my blog or website. dave@resistancebandtraining.com

9 The What When How about Reactive Resistance Band Training Workouts Traditional resistance training does not always apply when it comes to RBT. Let me try to answer some of your questions before we start training. Can I do all my workouts only using bands?? As a band beginner, I think the more you train with bands the better you become. Now realize that there are numerous workouts and options for how to incorporate bands into daily workouts. I have put together workouts in this Starter Guide only using bands. Now, if you choose to use other training tools that is fine. My goal is to get you learning as quickly as possible how to use resistance bands. This means following the 4 week program as laid out would be the best way to speed up the learning curve and achieve optimal results. How many sets and reps should I do?? Sets will be provided but I am not going to ask you to count reps or perform rep based workouts for 2 reasons. First of all it takes to long because recovers do not remain consistent and secondly it does not generate the work load I am looking for in the workouts. Instead everything will be a time based using the exclusive RBT Tabatas sound tracks powered by Workout Muse Tabatas (Purchase and Download Here) If you do not want to use these, you are welcome to use a simple count-down timer instead that is places at 30 seconds and repeatedly beats for 10 seconds when the 30 seconds end. I have found the best count-down timer option is a Timex Ironman watch. What do I attach my bands to?? This is always an issue. My suggestions are 1. A piece of exercise equipment that is collecting dust (i.e. Treadmill or Steppers)

10 2. By using a Band Utility Strap you can attached into doors or structures that are stable but may have rough edges that could damage your bands. 3. Attach a 36 inch vertical bar onto the wall and attach your bands to this. How do I hook up and link Bands together?? All of this will be covered in each workout video I provide a link for. All you will have to do is watch, learn and workout. After training and completing the 4 week program my recommendation, to furthering your band training knowledge, would be to consider purchasing the Unleashed DVD Series or the FitnessBANDBootCamp DVD package. Both resources will advance your knowledge of resistance band training. How do I know if I am doing the exercise correctly?? Again the video clips will walk you through the workouts. However, remember that no movements are wrong only less efficient. Therefore the key is to get started and let practice make perfect. How do purchase bands if I do not presently own them?? Ok. Here is my sales pitch... I would recommend you purchase your bands and all the accessories at the Resistance Band Training Store. However, feel free to shop around but make sure you are purchasing quality bands. How do I keep my bands lasting a long time?? You can do several things to keep bands lasting for years. 1. Always hang your bands up after using them. 2. Make sure all bands are unlinked and taken off the band utility strap after workouts 3. If they get wet from training outside, hang them up to air dry 4. Make sure you follow the 2 Yard Stretch Rule. All bands are designed to be stretched 2 yards. Over stretching on a regular basis will gradually tether and eventually break your bands.

11 5. If you feel the need to wash bands use soft soap and warm water. 6. Make sure that your band attachment sites are round with no edges. Even a square pole with rounded edges can create early wear patterns in bands How do I increase resistance with bands?? Obviously bands do not provide you quantitative data to know how much force you are exerting. The goal with elastic based training is to work hard and challenge the band/s to their recommended stretch length. If you are routinely overstretching bands, you need to move up to the next level of bands or add on a second band for additional resistance. Is Band Training effective for FAT LOSS?? The key to fat loss is exercising in the Carb-Burning Zone or anaerobic zone. That is the exact format that band strength training is built around. Also because we only use total body movements, you are able to burn 30-40% more calories in half the time following these interval based band workouts. Just stretch out the band and start burning calories!! Is band training effective at creating muscle definition?? Bands can and will create muscle definition but as importantly bands will develop optimal muscle power in all planes of movement which leads to muscle definition. Greater multi-directional power means your body is able to create greater force production regardless the plane of movement. Since all muscle are 3 dimensional, you will create muscle definition.

12 7 Ways to Keep Your Bands Lasting for Years Below are several tips on how to care for your bands so they last a very long time. 1. Unlinking your Bands Bands that are linked up and kept that way for several days will result in the link tightening down especially if repeated training occurs with that set-up. Make sure you take whatever time it takes to loosen up the link or preferably take the band a part. How to link up bands 2. Don t run too far Very often links become tight because you are running too far out and over stretching the bands. Each band can safely and repeatedly stretch 2 yards. By linking 2 bands together you are able to do repeated locomotion drills that can cover 4 yards or approximately 4 acceleration steps. Staying within this general distance will allow your links to easily be taken apart after training. 3. Attaching bands to round instead of rough surface We recommend that you attach all bands to round surfaces that are part of a stable structure. If this is not available, using a band utility strap is a much better option than risking your bands being damaged. 4. Prevent using to Small of a band As strength improves, you will need to increase your band resistance. This can be done by stretching the band out or moving up to the next level band. Very often as you begin to feel more confident with band training you will naturally increase your training intensity by stretching out the band or as we call it Pre-Loading the band. That is not an issue and can definitely increased your training intensity however you must remain acutely aware of the making sure you are not repetitively exceeding the 2 yard recommendation we suggested.

13 5. How extreme heat and cold impact bands Typically heat and cold do not significantly impact band structure. However, in extreme cases, we recommend you do not expose your bands directly to extreme cold or heat for long periods. Leaving your bands in your vehicle during the day should not be an issue. Leaving them in the snow or hot sun can weaken your bands if done repeatedly. 6. Transporting your Bands It is always a good idea to transport your bands by using 1 band to loop several bands together. By doing this, the bands will not get twisted up and make it difficult for you to quickly lay them out for a class or individual workout sessions. 7. Routinely inspect your bands I often inspect bands or have clients inspect their bands before training. This takes seconds to perform and will prevent bands from breaking during training. It will also provide you immediate feedback about how you are attaching or using bands to avoid damaging them.

14 The 4 Week Interval Resistance Band Workout Schedule You will be provided 3 band only workouts RBT - A & RBT - B & RBT - C. You will be asked to perform 4 - RBT strength training workouts per week. You should rotate through workout A, B and C before repeating workout A again. This will allow you to repeat one of 3 workouts each week. Because you will be training in different planes of motion with each workout, you are able to train on back to back days. Make sure you do not train more than 2 days in a row. Week 1 RBT A RBT - B RBT - C RBT - A Week 2 RBT - B RBT - C RBT - A RBT B Week 3 RBT - C RBT - A RBT - B RBT C Week 4 RBT - A RBT - B RBT - C Off If you find that muscle soreness has not subside prior to the next band workout, adjust the weekly schedule to a 3 time per week format and add 1 or 2 30 minute active recovery days as a substitute until your body is able to tolerate a 4 day per week program. 3 Day per week program Week 1 RBT A Active Recovery RBT - B Active Recovery RBT - C Week 2 RBT - B Active Recovery RBT - C Active Recovery RBT - A Week 3 RBT - C Active Recovery RBT - B Active Recovery RBT - A Week 4 RBT - A Active Recovery RBT - B Active Recovery RBT - C

15 Each workout will emphasize and challenge a different movement plane while varying the base of support and force vectors. RBT A = Will primarily be Sagital or Forward/Backward movements RBT B = Will primarily be Frontal or Side to Side movements RBT C = Will primarily be Transverse or Rotational type movements All workouts will include a specific movement training phase for: Push Dominate - Pull Dominate Cardio Lower Torso Training per Set Each set will incorporate a time based versus a rep based training format. The training work to rest sequence will be either a 20s-10s sequence initially but as you become stronger you are welcome to increase that to a or a sequence. Increasing Band Resistance and Choosing the Correct Band With each workout you are asked to perform maximal reps during each set. If you are performing more than 1.5 reps per second (i.e. 30 reps in a 20 sec work time) and/or you are able to reproduce 90% of your reps from set 1 to set 4 of the same exercise, I recommend you consider increasing band size or band stretch tension if you have not exceed the 2 yard stretch per band recommendation. Rep Check Reps can be measured periodically to see if you need to adjust resistance. Keep in mind the goal is as much number of reps as it is band resistance. Just make sure your perceived exertion level is high.

16 All Workouts should require about 30 minutes to complete. We recommend following this format: Section Section Name Section length I Warm-up 5 minute general movement with no resistance II RBT Interval Strength 20 minute workout bouts with prescribed reps, sets and rounds III Cool down 5 minute simple static stretching or foam rolling Cardio Recommendations Keep in mind that cardio can actually be cardio-strength training with bands. All cardio band training can be modified by incorporating walking or by slowing down deceleration training on the return. With all cardio based band training make sure your starting band tension is not to strong. To high of a starting resistance will not allow you to perform fluid movement and will hinder your deceleration control with returning. Remember with cardio band training, speed and efficient movement is more effective at burning calories and creating a high metabolic impact than loading up with high resistance. Therefore make sure you are comfortable with the level of band tension being used to avoid putting your body at risk of injury. Warm-up Recommendation A simple warm up before band workout can include simple calisthenics, a Lunge Reach Matrix using the bands or a total body single band warm-up. Lunge-Reach Matrix Video Link Single Band Warm Up

17 Cool Down Recommendation The key to an effective cool down is to make sure you create optimal recovery. That said my suggestion is to perform easy, non-weight bearing stretching or foam roll drills to rid the muscle of lactic acid as quickly as possible. To achieve Optimal Fat Loss with Resistance Band Training If your goal with band training is to achieve optimal fat loss it will obviously take an aggressive work effort on your part. To better assist you with understanding how to rank your work effort it is important to understand these key factors. Carb-Burning Zone (CBZ) = Perform all-out, high-intensity workout effort during the working part of each set. Make sure to work as hard as you possibly can during the working part of each exercise. You should be working at an Intensity Level of 8-9 on The Perceived Exertion Scale of 1-10 (10 being maximum perceived effort). Fat-Burning Zone (FBZ) = This will be occurring during the recovery or transition part of each exercise. You essentially will spend this time transitioning into the next exercise. During the recovery between phases you should be able to recover back to an Intensity Level of 3-5 on The Perceived Exertion Scale of 1-10 (10 being maximum effort). Perceived Exertion- How hard do I work? Relative intensity is what allows these workouts to be performed by people of all fitness levels. Obviously a sprint is interpreted and performed differently from individual to individual. In other words, for some people a sprint is running at 18 mph while for others a sprint is power walking at 4 mph. So, put your blinders on and don t worry about what anybody else is doing. Intensity is the only thing that makes your body change. So just work as hard as you possibly can during every set at each workout and you will achieve optimal fat loss results assuming you are following an effective nutrition plan as well!

18 The Perceived Exertion Scale Numerical Rating Internal Feeling 0 (Sleeping) EXTREMELY EASY/RESTING 1 VERY EASY 2 EASY 3 SOMEWHAT EASY/ACTIVE REST 4 MODERATE 5 VERY MODERATE 6 SOMEWHAT HARD 7 HARD 8 VERY HARD 9 NEAR MAXIMAL EFFORT 10 (Unable to Finish last Set) MAXIMAL EFFORT

19 Workout RBT A Phase Exercise Description Time Based Interval Total Time to complete Horizontal Push - Pull Dominate Vertical Push - Pull Dominate Alternating Chest Press Squat Pull Alternating Push Press High Pull 20s on -10s off x 4 total rounds 4 minutes with 1 minute recovery 20s on 10s off x 4 total rounds 4 minutes with 1 minute recovery Cardio Alternating Backpedal Stationary Run 20s on 10s off x 4 total rounds 4 minutes with 1 minute recovery Vertical Lower Torso Dominate Front Squat 20s on 10s off x 4 total rounds 4 minutes with 1 minute recovery Click Here for Video link Chest Press - Squat Pull Push Press - High Pull Backpedal - Stationary Run Front Squat

20 Workout RBT B Phase Exercise Description Time Based Interval Total Time to complete Push Dominate Pull Dominate Alternating Single Arm Push Alternating Single Arm pull 20s on -10s off x 4 total rounds 4 minutes with 1 minute recovery 20s on 10s off x 4 total rounds 4 minutes with 1 minute recovery Cardio Alternating Shuffle 20s on 10s off x 4 total rounds 4 minutes with 1 minute recovery Lower Dominate Alternating Lateral Lunge 20s on 10s off x 4 total rounds 4 minutes with 1 minute recovery Click Here for Video Links Alternating Single Arm Push Alternating Single Arm Pull Alternating Shuffle Alternating Lateral Lunge

21 Workout RBT C Phase Exercise Description Time Based Interval Total Time to complete Transverse Push Dominate Alternating Rotational Single arm Push 20s on -10s off x 4 total rounds 4 minutes with 1 minute recovery Transverse Pull Dominate Alternating Rotational Single Arm Pull 20s on 10s off x 4 total rounds 4 minutes with 1 minute recovery Cardio Shuffle - Backpedal Shuffle - Stationary Run 20s on 10s off x 2 total rounds 4 minutes with 1 minute recovery Horizontal Lower Dominate Forward Lunge Right Forward Lunge Left Lateral Lunge Right Lateral Lunge Left 20s on 10s off x 2 total rounds Click Here for video links Alternating Rotational Single Arm Push Alternating Rotational Single Arm Pull Cardio Matrix Circuit Lateral Lunge Forward Lunge

22 Cardio Alternatives Beginner Cardio Options If you are 30+ lbs over your ideal body weight or Suffer from general hip or knee pain or lbs above your ideal weight and have not worked out for the past 3 months or longer Replace above cardio options with one of these 3 less aggressive drills that create less ground impact. Beginner Cardio Options

23 Choosing the Best Bands or Band Package for YOU!! Obviously resistance band training can be done using several variables to maximize effort including speed, force or movement skill. Traditionally we think that workload is always about adding more force or weight. This can be accomplished with resistance band training by using heavier bands but it is not the only way to increase metabolic workload. Often following the correct stretch parameters, I will use black medium bands and work on my anaerobic endurance by increasing set time. Another option is to work on movement speed and emphasizing max reps in a set time. If this is your preference, just make sure you are completing a full range of motion on each rep. Here are my recommendations 1. Always purchase pairs of bands, because you have 2 arms and 2 legs and you want to be able to train them simultaneously. Also all Cardio band training is recommended to be performed in 2 linked up bands. 2. If you need to buy bands, consider the Total Fitness Package because it provides you with everything you need including both bands and accessories which will enhance your band training experience and versatile. 3. If you want bigger bands, my suggestion is you go with the Advanced Total Fitness Package which includes XL Green bands. This way you get the full spectrum of resistance bands and accessories to complete the package. 4. If you are just a beginner and budgets are tight, the Economy Package will safely get you started with everything you need as well. You can always add additional stronger bands at a later time if needed.

24 Why Choose our Band As I mentioned earlier it is first and foremost about teaching but it is also about making sure we provide the best quality band on the market. Our band not only provides all the resistance variability of other bands but it also incorporates a Latex Bonding construction to maximize durability. Most layered bands utilize a gluing process with a heating of the band occurring once all layering has been completed. Latex bonding provides a higher level of durability by heating and gluing each layer of the band as it is laid down. This forms a bonding that essentially eliminates the band from splitting which can often occur with normal layered bands. To learn more about The Band and how it is slowly becoming the new bench mark in elastic training and performance, go to

25 Dave Schmitz PT, CSCS, PES, YCS Founder and Co-owner of Resistance Band Training Systems, LLC National band expert commonly known as The Band Man Creator of the Resistance Band Certification for fitness professionals and coaches Producer of 7 DVDs exclusively teaching how to use flat continuously looped bands to enhance fitness and performance. The most popular include Band Training for Baseball, the Fitness-Band-Boot Camp, Partner Band Training, Total Flexibility with Bands, Resistance Bands Unleashed and Quick Kids. Creator of RBT Live, a weekly online video newsletter with over 5000 subscribers that focuses exclusively on elastic training and conditioning with flat continuously looped resistance bands Lectures nationally on implementing elastic resistance for fitness, performance and rehabilitation In the trenches owner and trainer of G Town Boot Camps and G Town Fast-n-Fit Member of the Board of Experts for the International Youth and Conditioning Association (IYCA.org) Continues to train personally with band on a daily basis