Partner Band Workouts

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1 Continuous 2 Minute Partner Band Workouts 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 2012 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. 2

3 About the Author Dave Schmitz is widely considered the world s leading authority on 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 all while perfecting his resistance band training techniques and program methodology. Dave has been teaching hundreds of fitness professionals, athletic trainers, strength coaches, physical therapist and athletes how to utilize resistance band training to improve functional performance. has without a doubt become the go to place when it comes to learning how implement Resistance Band Training and utilize it to positively impact all aspects of fitness and performance. When Dave is not working, he is found volunteering his time working with the local high school as a volunteer strength and conditioning coach where he continues to perfect his training skills. Dave also is blessed with 3 amazing children (Kelsey, Carter, and Kenzie) and an incredible wife who also serves a dual role of business partner and best friend (Karen). Without their daily support, there would definitely be no Band Man 3

4 Continuous 2 Minute Resistance Band Workouts 4

5 The Continuous 2 Minute Resistance Band Workouts were design to provide fitness professionals, coaches and fitness enthusiast a program design to easily implement Partner Attachment Free or Partner Attached Band Training. Performing Partner Attachment Free band training eliminates the need for transitions while allowing clients to focus exclusively on just one exercise at a time. By performing Partner Attached band training, it provides the best option to implement horizontal vector band training without having to attach bands to a stable permanent structure. This training approach allows workouts to be literally performed anywhere, anytime, with anybody, at any intensity. Attachment Free training is strongly recommended as a starting point if you or your group are not familiar with resistance band training and want to start implementing group based resistance band training. Using the Continuous 2 Minute format partners will implement a repetition specific alternating set format. As an example with Attachment Free training Partner 1 will do 8 reps and then rest while Partner 2 does 8 reps. They will repeat this sequence for as many rounds as possible in 2 minutes before taking a 2 minute active recovery. As an example with Attached training, Partner 1 will perform 8 reps while Partner 2 functions as a stable holding structure. Once Partner 1 has completed their set they switch roles allow Partner 2 to now do his 8 rep work set. Using this attached format, I recommend higher reps to decrease frequency of transition which in turn allows clients to learn how to effectively function as a holder. As you will soon find out, the key to successful Partner Attached band training will be determined by the execution of the holding partner. 5

6 Partner Band Training Recommendations The 2 minute continuous interval format is the best timed interval to start partner band training because it eliminates the need for multiple transitions and allows partners to get use to the drills without worrying about having to go to another exercise immediately. It also allows partners to learn by watching and listening as they hold or recover. Here are a few recommendations on choosing exercises when you start implementing Partner attached band training 1. Always implement some free band training exercises with some partner attached exercises to decrease the stress of holding on every round. 2. When you are going to do a partner attached exercise use the 2 minute recovery as opportunity to teach campers and athletes how to perform the next drill. 3. With attached training always start by teaching holding first with a specific emphasis on alignment and lateral base of support relative to the training partner. A staggered or lateral stance will always be the strongest base support and provide optimal safety if a band would happen to break or slip out of the training person s hand. 4. Always have the exercising partner set the tension on the bands, not the holder. 5. Linking bands together will create an easier starting resistance which helps when partners are not optimally compatible as it relates to strength levels. 6. Let partners team themselves up when possible. It allows them to take control and feel more comfortable about the new training experience. If you have unfamiliar partners make sure you spend additional time helping them adjust to the training format. 7. As an instructor, avoid teaming up with someone the first few times unless absolutely necessary. If you happen to have an odd number of participants, create an independent attachment station for the person that is the most challenging partner match up or are new to the training format. 6

7 8. Let the strongest and more proficient partner train first so the holding partner can watch and learn. 9. Make sure you monitor stretch distance closely and have additional band set ups ready available in case a partnership needs to increase or decrease resistance on the fly. 10. Initially install partner attachment exercises that allow partners the ability to see each other during the drill. Avoid when first implementing attached training, blind holding where the holding partner has to face with their back to the training partner. This will help eliminate any holding issues. 11. If a partner begins to struggle with completing the designated reps during an alternating set format, have them decrease to less reps so the set time during a round remains consistent for both partners. 12. Keep in mind that all independent Attachment Free band exercises can be done in teams. 7

8 Recover Time Training Options Using the Continuous 2 Minute Interval Sequence will provide a 2 minute recovery between exercises. This 2 minute recovery phase can provide trainers with several training or teaching opportunities. The following are exercise options that can easily be implemented during this 2 Minute Recovery phase. Band Pillar Training or mountain climber variations Dynamic band stretching of the hip complex Hip activation band training (lateral band walking or stepping) Postural Stabilization like pull a parts or superman Light body jog Isometric holds for neuromuscular retraining Body weight activation drills The following Non-Training options can add tremendous value to the training experience while easily being implemented during this 2 Minute Recovery phase Hydration and recovery Teaching a new partner band exercise Teaching importance of stretching Foam Rolling Low level cardio recovery 8

9 Workout # Attachment FREE Continuous 2 Minutes 9

10 The following workout is designed to be done in groups of 2 with each partner performing 5 reps on each alternating set. Transition time between partners should be less than 1 second which means the partner must be ready to train as the other partner is completing their 5 rep. Do not change exercise or direction until 2 minutes have been completed. Only Attachment Free Band exercises will be used which therefore requires minimal transition time. Good Goal to shoot for is 10 or more total rounds in 2 minutes without having to decrease set reps. Set up: All Partner Attachment Free exercises using an Alternating Set Format High Pull Push Press Split Squat Right Split Squat Left Pull Apart Resisted Push up Incline Row Front Squat Hammer Curl Overhead Tricep All exercises are located in Exercise Index 10

11 Workout #2 Total Partner Attached Challenge 11

12 The following workout is designed to be done in groups of 2 with each partner performing 5 reps on each repeat set. Transition time between partners should be less than 3 second which means the partner must be ready to transition as the other partner is completing their 5 rep. Do not change exercise or direction of exercise until 2 minutes have been completed. Only Partner Attached Band exercises will be used which therefore requires a slightly longer transition time of less than 5 second. Once mastered transition should take less than 3 seconds. Good Goal to shoot for is 8 or more total rounds in 2 minutes without having to decrease set reps Training format: Band Setup: All Partner Attached Training using an Alternating Set Format **** Utilize 2 Bands with 2 Pairs of handles ** Utilize a band linked hip attached setup **** Squat Pulls **** Horizontal Push **** Bent over Row **** Bent over Press **** Bicep Curl **** Overhead tricep press ** Forward lunge Right ** Forward Lunge Left ** Lateral Lunge Right ** Lateral Lunge Left 12

13 Workout #3 Cardio Blast 13

14 The following workout is designed to be done in groups of 2 with each partner performing 5 reps on each repeat set. Transition time between partners should be less than 3 seconds which means the partner must be ready to train as the other partner is completing his 5 rep. Do not change exercise or direction of exercise until 2 minutes have been completed. Only Partner Attached Band Locomotion exercises will be used which therefore requires a slightly longer transition time of less than 5 second. Once mastered transition should take less than 3 seconds. Good Goal to shoot for is 8 or more total rounds in 2 minutes without having to decrease set reps Training Format All Partner Attached Training using an Alternating Set Format Band Set up - 2 linked bands attached at the hips Power skip Perform 10 reps on each leg Back pedal Shuffle right Shuffle left Stationary High Knee Run Perform 10 on each leg Power skip Back pedal Shuffle right Shuffle left Stationary High Knee Run Perform 10 on each leg 14

15 EXERCISE INDEX 15

16 Front Squat High Pull 16

17 Push Press Split Squat 17

18 Incline Row Resisted Push up 18

19 Pull a - Part Hammer Curl 19

20 Overhead Tricep Extension 20

21 Partner Attachment Holding Options Lateral Hold Staggered Hold Facing Away 21

22 Lateral Lunge Left or Right Forward Lunge Left or Right 22

23 Horizontal Push Bent-Over Press 23

24 Squat Pull Bicep Curl 24

25 Tricep Overhead Press 25

26 Shuffle Right or Left Stationary High Knee Run 26

27 Back Pedal 27

28 Continuous 2 Minute Resistance Band Training Workout Template 28

29 Continuous 2 Minute Resistance Band Workouts The Continuous 2 Minute Band workout is a great way to: 1. Target difficult regions of the body that may need additional development 2. Create simple metabolic band interval strength circuits 3. Develop fun partner band training workouts that create team chemistry 4. Perform large group band only workouts that are easy for anyone to join 5. Use as a introductory training or a Special band workshop training 6. Create aggressive athletic team workouts outside the weight room 7. Train at a park or after a recreational sporting event with a teammate 8. Do simple family training at home Training Options 1. Single Band Training without a Partner Option A - Choose 1 exercise and perform 8 reps with a 10 second rest between sets. Do as many set as possible in 2 minutes and than perform an active recovery for 2 minutes Option B Choose 2 Exercises and alternate between each exercise performing 5 reps of each exercise for maximum rounds Option C Perform a Unilateral exercise and alternate between sides for max rounds. 2. Partner Band Training Option A Choose 1 exercise and alternate between Partner A and Partner B perform 5 reps. Do for maximum rounds. Option B - Perform as an entire team that is divided into an A and B group. (Offense Defense). Alternate back and forth between groups with everyone doing 5 reps at a time. 29

30 2 Minute Continuous Band Training Template Work Set Recovery Work Set Recovery Work Set Recovery Work Set Recovery Work Set Recovery 30

Tabata Band Reaction

Tabata Band Reaction 45-15 By Dave Schmitz Resistance Band Training Systems, LLC NOTICE: You Do NOT Have the Right to Reprint and Pass on this Manual! You Also MAY NOT Give Away, And Share the Content