Resistance Training guide
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1 Resistance Training guide
2 copyright Author: Serious Steel Fitness, LLC. While every precaution has been taken in the preparation of this guide, the publisher and authors assume no responsibility of errors or omissions, or for damages resulting from the use of the information contained herein. Please consult a physician or medical professional before beginning any fitness program. Copyright 2016 Serious Steel Fitness
3 about us Serious Steel Fitness is located in Roanoke, Virginia. We began Serious Steel in 2009 with the goal of providing high quality exercise and fitness equipment at a great price with great customer service through our website and third-party selling platforms. Prior to starting Serious Steel, we had spent the previous 28 years in the residential and commercial specialty fitness industry. Exercise and Fitness is our passion and we want to provide you with the best possible buying experience. Customer Service is very important to us. If you have any questions or concerns, do not hesitate to contact us. 3
4 before using your band... - Inspect band before every use. - Always check equipment for wear or damage. If any defects are found, do not use product. - Pull-up bands are NOT toys. Keep equipment away from children. - Supervision is suggested for any person under the age of Wear shoes as well as appropriate clothing when using pull-up bands. - Practice the suggested exercises without a power band to become comfortable with the movements before adding resistance. - Bands should not be misused or abused. - Warm up and stretch before using equipment. - Some metals may cause discoloration of the latex band, especially when wet. - Consult with your physician before beginning any exercise regimen. - Do not wrap band around sharp edges, wood, or knurled areas on barbells or pullup bars. - If you must wrap around non-ideal areas, wrap a towel around the area to prevent the band from being damaged. warning: Do not stretch band more than 2.5x its length or over 100".Never place bands around neck. caution: Serious Steel Bands are 100% natural latex and are over 99.9% free of soluble proteins (latex allergens). Latex bands may cause a reaction if you are sensitive to latex. Please be sure to wash your hands before touching face or eyes. If you have a severe reaction, discontinue using the bands. CARE INSTRUCTIONS: To clean the band and minimize rubber scent, run the band through a damp paper towel or cloth towel with a small amount of soap. This should minimize any residue and the rubber scent. Do not allow band to come in contact with metal when wet. LEAVING BANDS IN HIGHLY HUMID ROOMS CAN PERPETUATE THE AGING PROCESS OF THE LATEX BAND. DO NOT STORE IN EXTREME COLD OR HOT TEMPERATURES AS IT CAN LEAD TO THE DETERIORATION OF THE BAND. Serious Steel Fitness, LLC assumes no liability for accidents or damage that may occur with the use of Serious Steel Fitness products.
5 about your serious steel fitness bands The Serious Steel Fitness 41 Pull-up band can stretch up to 2.5 times its original length (or over 100"). These bands are made from 15 continuous layers of rubber latex. Guaranteed from snapping or breaking for 90 days. -Bands should not be abused or misused -Do not wrap around sharp edges, wood, or knurled areas -Combining with multiple sizes gives you more levels of tension purple red black ORANGE 1/4"x4.5mm Resistance: 2-15lbs green 1.75 x4.5 mm Resistance: lbs 1/2 x4.5 mm Resistance: 5-35lbs 2.5 x4.5 mm Resistance: lbs 13/16 x4.5 mm Resistance: 10-50lbs yellow 4 x6.4 mm Resistance: lbs blue x4.5 mm Resistance: 25-80lbs -We have added guidelines to the exercises in this guide. the COLOR OF THE BOX CORRESPONDS TO THE BAND AND THE letters CORRESPOND TO either a BEGINNER, INTERMEDIATE, OR ADVANCED TENSION LEVEL. please SEE THE EXAMPLEs BELOW. -BEGINNER -INTERMEDIATE -ADVANCED Interpreting the boxes: This box indicates that the beginner level tension would be the Purple #1 band This box indicates that the intermediate level tension would be the red #2 band This box indicates that the advanced level tension would be the blue #3 band
6 PULLUPS GETTING SET-UP: Drape the band over the bar. Pull one end of the band through the other end. Pull the band so that it tightens or is choked against the bar. positioning the band: Secure the band around your knee or shin for less assistance or secure the band around your foot for more assistance. NOte: You may need to use a stool, chair or plyobox in order to use the band to be at a height to secure the band to the body.* *If the band was longer and came to the floor, the amount of assistance it would give you would be less or none. Hand position: Position your hands facing away (Pronated Grip) to perform the pull-ups. Grip the bar with hands outside of the shoulder. -sample workout- Band assisted pull-ups are a great way to get started on your pull-up journey. Whether you need to start with the most assistance or just a little bit of assistance to get you over your pull-up plateau, we have a band for you. If you are trying to improve the number of pull-ups you can do and you have multiple bands, try this routine. Grab your lowest tension band that you can do pull-ups with and start doing pull-ups. After you reach failure on that band, continue your pull-ups using more assistance with the next band and so on. This is an intense back burning workout!
7 ARMS AND SHOULDERS BICEP CURLS BICEP CURLS: Position your feet shoulder width apart on top of the band. Grasp the band with one or both hands and slowly raise your hands toward your shoulders while bending at the elbow and then slowly lower your arms to the beginning position. Be sure to keep your back straight during the entire exercise. To adjust band tension, adjust feet closer or further apart. Wider stance will add more tension, closer stance, less tension. TRICEP PUSH DOWN: Anchor the band to a door or to a pull up bar as pictured. Grasp band with both hands and extend your arms straight down while bending at the elbow. Return your hands to the beginning position. NOTE: Exercise can also be performed with one arm. TRICEP PUSH DOWN TRICEP PULL DOWN: Position the band behind head so that the band hangs down behind the body. Reach behind back or waist with opposite hand and grasp opposite end of band. Position upper arm close to the back side of head and hold onto the band. Now pull the opposite hand on the lower arm. TRICEP PULL DOWN WALL WALKS: Use the 20 band or wrap the 41" band around your wrists a couple times or fold it so it has a greater amount of tension. Face the wall and move your hands side to side, while walking along the face of the wall. NOTE: Keep the band taut during movement. WALL WALKS
8 LATERAL RAISES: Position feet shoulder width apart and position the bands underneath each foot. Grab the other ends of the bands and raise your arms out until parallel to the floor. Be sure to adjust the band to find the right resistance. Do not strain your shoulders. This can also be completed with a single band. Same standing position but loop the band underneath both feet and raise as if you had two. Please note this will be much more difficult than two bands. LATERAL RAISES FRONT RAISES: With your feet positioned shoulder width apart, place the bands under each foot. Grab each band and raise your arms in front of your body. We suggest using the the #0 Orange Mobility Band. This exercise can also be performed with a single band. Grip one band with both hands. This exercise can also be done with just one hand. FRONT RAISES ROTATOR CUFF: Choke the band around a stationary object such as a power rack. Grab the other end of the band with one hand. With your elbow bent at 90 degrees, go from parallel position to perpendicular position with your arm. We suggest using the #0 Orange Mobility Band for this exercise. ROTATOR CUFF EXTERNAL ROTATION: Choke the band around a stationary object such as a pow-er rack. Grab the other end of the band with your outside hand. With your elbow bent at 90 degrees, pull the band away from where it is choked. Switch hands to perform internal rotation. We suggest using the #0 Orange Mobility Band for this exercise. EXTERNAL ROTATION
9 BACK ASSISTED PULL-UPS SEATED BACK ROW LAT PULL DOWN GOOD MORNINGS ASSISTED PULL-UP: Anchor the band around a pull-up bar. Place the other end of the band under your shin or foot. take your desired grip and slowly descend into the starting position. Pull yourself upward and attempt to get you chin over the bar. Be sure to keep your core tight and avoid any type of swinging or jerking motions. Once at the top, pause briefly and return to the starting position. You may need to stand on a chair or stool to help secure the band to your body. SEATED BACK ROW: Anchor the band around a pole or a stationary bar such as side of a work out rack. In a seated position grasp each end of the band. Position yourself so that there is slight tension on the band. Now pull each hand simultaneously toward your body while contracting your lats. Hold position and return slowly to the starting position. LAT PULL DOWN: Loop one end of the band around a pull up bar or use a door anchor to secure the band in the position needed to complete this exercise. Once the band is secured, assume a seated position and grasp the band with each hand while keeping each hand about shoulder length apart. Slowly pull down the band to about the middle of your chest and slowly return the band to its starting position. GOOD MORNINGS: Position your feet just less than shoulder width and secure the band underneath your feet. secure the other end of the band behind your neck. Keep your legs straight and bend at the waist until you are close to parallel to the floor. Slowly rise out of the starting position so that your back is almost perpendicular to the floor but not so much that the band will come off your neck. Briefly hold the pose for a second and slowly return to the starting position. This is an advanced movement. Perform with Caution
10 BENT BARBELL ROW: While holding the bar with bend your knees slightly and bring the torso forward over top of the bar. Keep the back straight and tight. As you pull the barbell toward your stomach, squeeze the shoulder blades together. BENT BARBELL ROW DEADLIFT: Take one end of the band and loop it over the sleeve of the barbell. Take the other end of the band and loop it over the other end of the barbell. This exercise can also be done with two 20" bands. DEADLIFT REAR DELT ROWS: Secure band around the top of a power rack or stationary object. Grab the band with a shoulder lengths distance and slowly pull the band toward your chin. Remember, keep your head up and squeeze your shoulder blades together. REAR DELT ROW UPRIGHT ROWS: To perform this exercise your feet should be shoulder length apart. Stand on the band and pull the left side of the band with your right hand and the right side of the band with your left hand. Pull the band up to the base of chin slowly. UPRIGHT ROW
11 CHEST EXERCISES RESISTANCE BENCH PRESS BENCH PRESS: Position yourself on a flat bench and loop bands on each side of the barbell. Loop the other end around the band pegs or wrap them around dumbbells as pictured in the following bench press picture. Slowly press the barbell away from you, then slowly return to the starting position. This can also be done by sitting in any household chair. Just wrap the band around the back of the chair, and grab each of the band and press. Adjust band size and resistance for more effective workout. BENCH PRESS BENCH PRESS WITH DUMB- BELLS No pegs, no problem! Position yourself on a flat bench and loop each band around dumbbells as pictured. Slowly press the barbell away from you, then slowly return to the starting position. **Make sure to use dumbbells that are heavier than the max band tension you are using.** ONE BAND BENCH PRESS Position yourself on a flat bench and loop one of the bands around a barbell as pictured or just grab the ends of the band and start your press. ONE BAND BENCH PRESS FOR MORE INFORMATION ON BAND SETUPS PLEASE TAKE A LOOK AT OUR BAND SETUP SECTION ON PAGE 19.
12 LEG EXERCISES SQUATS: Position feet slightly wider than shoulder width apart and secure band underneath feet. Be sure to secure band at the middle of the foot. Now secure the band over top of your shoulders. Squat down while keeping, keeping the core tight while keeping your posterior chain engaged. Make sure to keep your weight back on your heels and do not lean forward. SQUATS RESISTANCE SQUATS SQUATS WITH BARBELL: Position your feet a little wider than shoulder width apart and secure the bands around each side of the barbell. Secure the other ends of the bands around the band pegs or heavy dumbbells. Squat down while keeping, keeping the core tight while keeping your posterior chain engaged. Make sure to keep your weight back on your heels and do not lean forward. LEG LIFTS: Loop one end of the band around your shoe and secure the other end under your opposite shoe. Left your leg knee until you feel max tension. Then lower leg to starting position and repeat. Switch legs once reps and sets are complete. LEG LIFTS HIP ABDUCTION: Anchor the band to a stationary object. Secure the other end of the band around the outside of the ankle as pictured. Swing your leg out and away from where the band is anchored or away from your inside leg. Keep your leg straight and do not bend your knee. ABDUCTION
13 HIP ADDUCTION: Anchor the band to a stationary object. Secure the other end of the band around your inside ankle. Swing your leg out and away from where the band is anchored but towards and past your outside leg. Keep your leg straight and do not bend the knee. ADDUCTION
14 SPEED & AGILITY SPEED TRAINING SPEED TRAINING RESISTANCE SPEED TRAINING: Grab two bands and clear some space. Wrap one band around your shoulders like a backpack and wrap the other band through the back. Have your partner grab the other end and have them pull the bands taut. REACTION BALL TRAINING REACTION BALL TRAINING: Great for agility, great for hand eye coordination and an excellent drill for baseball players! Fina a wall or grab a friend. Start at about 10 feet and toss the ball towards the wall or friend and try to catch it either on the bounce back or as your friend throws it to you. As mentioned, this is a great drill for infield play in baseball. Have a coach, or teammate throw you a grounder from about feet away, field it and throw it back to another teammate or coach. 78" AGILITY BANDS: Grab a 78" resistance band and anchor it to a fixed object. Try a set of lateral runs, back pedals and cone sprints. For an intense workout set up multiple cones at different distances. Keep moving the cones further out of reach after each set of runs. Our 78" bands come in three levels (Light - Blue, Heavy - Green and Extra Heavy - Black)
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17 Gymnastic WOD Grips $19.95 Amazon ASIN: BOOREIENW2 Fractional Plates $48.95 Amazon ASIN: BOOUYOB21A Lifting Straps $10.95 Amazon ASIN: BOOS553VGW While every precaution has been taken in the preparation of this guide, the publisher and authors assume no responsibility for errors or omissions, or for damages resulting from the use of the information contained herein. Please consult a physician or medical professional before beginning any exercise program.
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