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 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. 2
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. www.resistancebandtraining.com 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: 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/ 3
10 Things to consider when choosing the BEST Resistance Band to Purchase By: Dave Schmitz www.resistancebandtraining.com With the continued interest in resistance band training and the growing number of manufacturers, it is becoming more challenging to determine what the best band to choose is. As a person who has studied band quality and manufacturing since 1997, I have seen many different resistance bands and variations of elastic training tools. As a result I thought it may be helpful to provide trainers, coaches and fitness enthusiasts the facts on choosing the best resistance for you to train with. 1. All bands are not created equal. Layered bands are by far the most durable band do to their latex matrix construction and bonding. Molded bands are simply thick theraband that will easily tear like a sheet of paper once a small cut is developed along the side of the band. A layered band has multiple layers that add strength and durability to the band while molded bands have inconsistent band density which will create uneven resistance when stretching the bands. 2. Best layered band is a band that uses latex bonding to firmly adhere the end of the final layer onto the band. Latex bonding is like spot welding. It essentially eliminates any possibility of that final layer peeling when a band is repeatedly used in training. Peeling does not weaken the band but it can create a cosmetic effect that is perceived by first time band users as a manufacturing flaw. 4
3. Band texture is also important. Bands should be tacky and easily adhere to your skin or whatever you attach the band on to. This tackiness allows for a strong attachment that is slip free and comfortable. Round tubular bands are typically smooth and provide minimal tackiness. Bungee cords are nylon covered and will provide know tackiness and are typically slippery. 4. Bands should feel firm not soft. A soft band is typically a molded band and even though it will feel comfortable to grasp it will quickly tear when put under moderate to maximum tension repeatedly. Firm textured bands have greater durability and will hold up under heavy use because they are tightly layered not molded. The tight layering creates the firmness. 5. Band resistance levels should be created by differences in width not thickness. Any band that is thicker than 1/8 inch is typically over layered and will have a tendency to peel easier. Creating a band that is thicker than 1/8 inch may increase band resistance but will also put greater demand on the layering process, resulting in greater chance of peeling or splitting. 6. Make sure you only purchase flat bands versus tubular bands. Tubular bands are a molded hollow band. This construction will easily be torn when aggressive tensions are placed on it. Tubular bands are more designed for light strength training where forces are kept relatively low and reps high. Please do not simulate the following workouts with tubular bands. 7. Nylon covered tubular bands were created to eliminate the breaking issue with tubular bands. Unfortunately this nylon covering creates a second problem.. A solid stop point!! This will lead to Jerking or Jarring the low back or shoulders do to the abrupt stop point. Bands have stretch limitations but should not create a solid stop point. With the type of drills use with Reactive RBT, please do not try to replicate them using a nylon covered tubular band. 5
You must have a semi-unlimited end point just in case athletes or clients accidentally stretch the band to far which often can occur when training at high intensities like we do using Reactive RBT. 8. Bungee cords versus tubular band do provide better durability but once again they have a solid end point. Also, they have a round construction which does not adhere well to uneven surfaces like you body. This will also slide when attached to poles or other stable structures. Creating belts or harness using bungee cord will therefore not work and purchasing additional belts and harnesses will be necessary. 9. Make sure bands come in different colors. This may seem basic but if 2 bands are the same color it makes it very difficult to quickly instruct athletes or clients on which bands you want them to use. Colors are an easy visual cue that makes band identification easy and accurate 10. Make sure your bands come with at least a 1 year warranty that covers manufacturing defects. This warranty usually covers you completely, assuming you are using bands correctly and not overstretching them. Bands can break like any other tool, if you miss use it. Like any other training tool, choosing the best bands to match your fitness or performance goals goes a long way in achieving a successful and enjoyable training experience. Reactive Resistance Bands are available at www.resistancebandtraining.com/store/. 6
45-15 Tabatas Band Reaction Workouts Workout #1 Circuit 1 (Attachment Free Band Training) Squat Horizontal Push Split Squat Right Split Squat Left Bent over Row Mountain Climber Push Press High Pull Reverse Lunge Right Reverse Lunge Left Lateral Plank Right and left Workout #2 Circuit 2 (Attachment site needed) Horizontal Chest Press Squat Pull Alternating Lunge Back pedal runs or Walks Overhead Step Backs Bent over press Bent over Row Alternating Forward Reach High knee stationary runs Standing Pillar Right and left 7
Workout #3 Cardio Blast Circuit 3 (Attachment site needed) Lateral Shuffle Left Lateral Hop Right (towards attachment site) Lateral Shuffle Right Lateral Hop Left (towards attachment site) Back Pedal Split Squat(towards attachment site) Back Pedal Split Squat (towards attachment site) Stationary Run Split Jump (away from attachment site) Training Notes 1. Practice each exercise before putting them together into an interval workout. This will insure you master the transition, footwork and hand placements for each exercise. 2. Double check all band attachments to make sure they are secure 3. Visual set your training distance to avoid overstretching of bands. Cones, tape on the floor or simply using something in your surrounding area will work 4. Start out with a smaller band set up the first time to avoid over training and possible injury. 5. Make sure if you link bands up you unlink after workout and hang them up to keep them lasting a long time. 6. Speed of reps is important but make sure the band is not dominating you on the return to the point where you are allowing the energy of the stretched band to sling shot your back. Controlled deceleration is critical for first time users. 8
EXERCISE INDEX 9
Resistance Band Exercises Front Squat High Pull 10
Side Pillar Push Press 11
Dead-lift Bent-over Row 12
Free Band Horizontal Push Horizontal Chest Press 13
Squat Pull Bent-over Press 14
Back Pedal Shuffle Right 15
Alternating Lunge Right Alternating Lunge Left 16
Mountain Climber Stationary Run 17
Lateral Hop Alternating Forward Reach 18
Overhead Side Step Overhead Step Back 19