Outline 3D Core Training with Rubber Resistance Mike Bracko, Ed.D. CSCS, FACSM Fitness Educator / Sports Physiologist drbrackofitness@aol.com Introduction Rubber resistance was originally used to train older adults in nursing homes. However, rubber resistance bands are now used for beginning to advanced exercisers, for improvement of functional ability of older adults, enhancing athletic performance, and treating many chronic diseases. Rubber bands come in different types (with or without handles), different thicknesses (creating more or less tension), and attachments to connect bands to feet/legs and door frames. Rubber resistance is unique compared to other traditional forms of training such as machines or free weights. The resistance provided by elastic bands or tubing is based on the amount that the band or tubing is stretched. This resistance can be measured in pounds of force depending on the percentage the band or tubing is stretched from its resting length; this is known as force-elongation. Some of the objective evidence indicating the benefits of rubber resistance include the following: 1) elastic resistance exercise can provide the intensity necessary to increase strength and power, (Sundstrup E, et al, 2012), 2) This study suggests that power training with elastic bands can help improve reaction time and movement speed in older adults, (Webber & Porter, 2010), 3) results showed that a short- term training program for young tennis players can result in improved tennis performance (serve velocity) and a reduction in the risk of a possible overuse injury Research on the Effectiveness of Rubber Resistance 1. This study suggests that power training with rubber bands can help improve reaction time and movement speed in OLDER ADULTS, (Webber & Porter, 2010) 2. A short-term training program including rubber resistance and soft weights can INCREASE SERVE VELOCITY 5% without affecting accuracy in young tennis players. (Fernandez-Fernandez J, et. Al., 2013). 3. The article featured several rubber resistance exercises designed to facilitate DYNAMIC CORE STABILITY for optimal athletic performance (Frank, et. Al., 2013). 4. Thera-Band resisted shoulder extension and horizontal abduction can be recommended for LOW BACK PAIN patients who cannot perform trunk stabilization exercises directly. (Lee, et. Al., 2012). 5. MILITARY HELICOPTER PILOTS NECK PAIN postural demands and helmet-mounted technology. Exercises neck and shoulder muscle function. Exercise group REDUCED INCIDENCE OF NECK PAIN within the previous 3 months from 76% to 44% (Ang, Monnier, Harms-Ringdahl, 2009) 6. NHL HOCKEY PLAYERS... pre-season 6 weeks of rubber resistance strengthening for adductor muscles... 3 adductor strains in 2 seasons after intervention, compared with 11 in previous 2 seasons (Tyler, et al., 2002).
7. Effect of Prehab on strength and functioning after knee replacement... rubber resistance, flexibility, and step training... Weeks 2 4... improved sit-to-stand performance, decreased all pain measures, and increased quad strength in surgical and nonsurgical knees compared to controls who did not (Topp, et al., 2009). 10 Benefits of Rubber Resistance 1. Cost-Effective 2. Adaptable for Multiple Fitness Levels 3. Used with Familiar Exercises 4. Whole-Body Exercises 5. Save on Storage Space 6. Excellent for Clients when they Travel 7. Add Variety 8. Easy to Use Personal Training or Group Exercise 9. Can Be Combined with Other Equipment 10. An Effective Workout Components of Fitness for Athletes Muscle Fitness Strength Power Endurance Hypertrophy Cardiovascular Fitness Power - Anaerobic Anaerobic Endurance Endurance Specialized Fitness Agility Functional Range of Motion Core movements Resistance: eccentric & concentric Overspeed: Overspeed training, running at a faster pace than the body is accustomed, promotes the neuromuscular system to adapt to contracting at higher rates thereby improving stride rate and maximum velocity speed (Dintiman & Ward, 1998; Klika, 2010). http://strengthandconditioningfitness.com/speed-training-methods/ McGill, Core Training: Evidence Translating to Better Performance and Injury Prevention, 2010. Quadratus lumborum assisted in pelvis elevation to allow the swing leg to make a step. first evidence a strong core allows strength to radiate out to distant regions of the body. laying bench press governed by the chest and shoulder musculature... standing press performance governed by core strength... Thus, the limiting factor in standing press ability was core strength. Resistance Training is Medicine - Bone Mineral Density & Osteoporosis Maintenance of bone health and quality requires mechanical strain. Low-intensity back-strengthening exercise was effective in improving the quality of life and back extensor strength in patients with osteoporosis (Hongo, et al., 2007).
Exercises Warm-up Squats Band Legs Pull-Up Core Rotation- R Tube Core Pull-Up Core Rotation -L Tube Core Bent over row R & L Tube Upper body pull Shoulder Press Tube Upper body push Squat w/side Step Band Front Plank on Hands Shoulder Abduction Band Core Rip Stick Standing Chest Press Rip Stick Standing Row Rip Standing core rotation R Rip Standing core rotation L Rip Jump Squats Set 1 Rip Chest Press, 5x feet together, 5x R fwd, 5x L fwd... Speed movements R & L Rip stick Squat with chest press, R 10x, L 10x... Alternate squat-press, press-squat Rip Row+, 5x feet together, 5x R fwd, 5x L fwd... Speed movements R & L Rip stick squat with row, r 10x, L 10x... Alternate 10x arms bent, 10x arms straight. Rip stick 2 foot hop, land chest press, walk back, R 10x, L 10x. Rip stick dry skate, push, hold, relax, 10xR, 10xL Rip Stick hop backward, Row, 10xR, 10xL Set 2 Tube Chest Press - Speed R-arm, 5x feet paralell, 5x R-Leg fwd, 5x L-leg fwd, Same Left Arm Tube Row Speed 20xR, 20xL Band around waist, resisted squat jumps 20 reps Band around waist, resisted sprint w/partner 10 steps, walk back, 3 sets. Band Resisted Push-up Max reps Seated Band Row Max Reps Seated Leg Press 20x Front Plank Alternate Shoulder Abd Band Core Squat with Shoulder Press Arms up Tube Lunge position chest press - explosive Tube -Lunge Positon row = explosive Lunge with band 10xR, 10xL.
Set 3 Rip Lunge with chest press tension 10 x Rip Lunge with row, 10 x Rip, step press, step press... 1,2,3,4,5... Harder each time, feet parallel, opposite arm/leg. Static core, round house arms R & L, 10 x Rip, step row, step row... 1,2,3,4,5... Harder each time, feet parallel, opposite arm/leg. Rip Hockey, baseball, LAX R & L. Rip, hop press... Harder, further each time 5x Rip Chest Press with alternating Lunges R L Rip Row with alternating Lunges R L Set 4 Resistance in Front 1-Foot Balance - Alternate R-leg then L-leg Alternate reps of - Single arm hyper flexion, horizontal abduction, arm extension 5 x R-Leg, 5xL-Leg Resistance from Behind 1-Foot Balance - Alternate R-leg then L-leg Alternate reps of - pull-over shoulder/ext, horizontal adduction, arm bottom pull/flexion 5 x R-Leg, 5xL-Leg Bent over row with a squat. It s more than exercise. It s medicine. We can change people s lives. References: Ang BO, Monnier A, and Harms-Ringdahl K. 2009. Neck/shoulder exercise for neck pain in air force helicopter pilots: a randomized controlled trial. Spine, Jul 15;34(16). Fernandez-Fernandez J, et al. 2013. Effects of a 6-week junior tennis conditioning program on service velocity. J Sports Sci Med. 12:232-239. Frank C et al. 2013 Dynamic neuromuscular stabilization & sports rehabilitation. Int J Sports Phys Ther. Feb;8(1):62-73. Lee DK, et al. 2012 Effects of changing the resistance direction using an elastic tubing band on abdominal muscle activities during isometric upper limb exercise. J Phys Ther Sci. 24:703-706. Reid M, Schneiker K. 2008 Strength and conditioning in tennis: current research and practice. J Sci Med Sport. Jun;11(3):248-56. Sundstrup E, et al. 2012 Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. J Strength Cond Res. Jul;26(7):1897-903
Topp, et al., (2009) The Effect of Prehabilitation Exercise on Strength and Functioning After Total Knee Arthroplasty, Aug;1(8):729-35. doi: 10.1016/j.pmrj.2009.06.003. Tyler, et al., (2002) The Effectiveness of a Preseason Exercise Program to Prevent Adductor Muscle Strains in Professional Ice Hockey Players, The American Journal Of Sports Medicine, 30(5), 680 683. Webber SC, Porter MM. Effects of ankle power training on movement time in mobility-impaired older women, Med Sci Sports Exerc. 2010 Jul;42(7):1233-40. http://www.thera-bandacademy.com/ Mike Bracko, Ed.D., CSCS, FACSM drbrackofitness@aol.com bracko@hockeyinstitute.org www.drbrackosfitness.com www.hockeyinstitute.org https://twitter.com/drbrackofitness https://twitter.com/drmichaelbracko Friend me on Facebook - https://www.facebook.com/mike.bracko DVD s - https://www.healthylearning.com/m-1804-mike-bracko.aspx