2 | Resistance Band Training Systems

2 | Resistance Band Training Systems

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© Copyright 2013, Resistance Band Training Systems, LLC

http://www.resistancebandtraining.com

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Resistance Band Training For Swimming | 3

DISCLAIMERThis e-manual is intended to teach athletes, coaches, trainers,

and fitness or performance experts how to implement, set-up and enhance swimming performance using resistance bands as part of total conditioning program.

The authors of this manual are 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 “The Band Man” Schmitz, PT, CSCS, PES, [email protected]

or

For additional band training for swimming contact:

Todd “The Fitness Guy” Lowder YFS-1, HSSCSwww.fitnessquestbloomington.comwww.drylandforswimmers.com

[email protected]

http://www.fitnessquestbloomington.com

www.drylandforswimmer.com


Dear Coach, Fitness Professional, Athlete or Parent,

On behalf of all the individuals who were involved in creating this DVD and digital product, we would like to thank you for purchasing Resistance Band Training for Swimming.

The following e-manual is designed to assist those who purchase Resistance Band Training for Swimming in developing specific training programs for their athletes as well as providing more insight on how to train with flat continuously looped resistance bands for swimming.

The e-manual should help supplement the information that is presented on all the DVDs and should not be used independent of the Resistance Band Training for Swimming DVDs.

If you have any questions on how to perform specific exercises that are utilized in this E-manual we recommend you review the DVDs that discuss those particular exercises and progressions.

Resistance bands are highly versatile and because of that it at times can become overwhelming on where to start training with bands. To combat this we recommend you start slow with exercises you feel most comfortable with and gradually add in more advance exercises as you become familiar and comfortable with them.

As you continue to learn about band training feel free to utilize the “done for you” workouts that are provided in this e-manual. As you proceed you will find yourself making adjustment based on your training goals and band training knowledge.

Resistance Band Training Systems prides itself on providing the best possible customer service, so please feel free to email us at [email protected] if you have any questions as you proceed through Resistance Band Training for Swimming.

Get Better With Bands,Dave Schmitz

[email protected]

[email protected]


Table of Contents Why Bands for Swimming........................................................................................................6

Commonly Used Dry Land Training Tools............................................................................6

Resistance Band Training: A Great Option for Swimmers.................................................7

Summary of Why Bands.............................................................................................................8

Resistance Band Training Guidelines......................................................................................9

Choosing the Best Bands for Yourself or Your Athletes......................................................11

Band Recommendations..........................................................................................................12

Outfitting Your Team With Bands............................................................................................13

Choosing Band Accessories..................................................................................................13

Modifying Band Resistance....................................................................................................13

Done-For-YOU Resistance Band Workouts.........................................................................17Scapular Stabilization Workout....................................................................................................18Independent Core Workout..........................................................................................................18Partner Core Workout..................................................................................................................19Attachment Free Single Band Workouts......................................................................................20Towel-Band Workouts...................................................................................................................21

About the Authors......................................................................................................................22


Why Bands for Swimming

If you Google dry-land training for swimmers, you will likely end up more confused than before you started your search. There are literally thousands of opinions regarding what is the best method

of strength training swimmers on dry land and each of these opinions comes with its own ideas about equipment options. Rather than debate what is the best method and/or equipment option, let’s agree that all of these methods work to some degree. The real question is which solution is most effective for your specific situation and circumstances.

Commonly Used Dry Land Training ToolsSport Specific Training Equipment

Perhaps the most expensive and specialized piece of equipment for dry land strength training is the Vasa Trainer. The Vasa Trainer has been designed to simulate the swimming motion and resistance patterns seen while in the water. This approach to land-based training is popular among coaches because it provides a piece of equipment to strengthen the specific muscles involved in the swimming stroke. Aside from the obvious limitation of the number of athletes who can train at once with this single piece of equipment, perhaps the biggest limitation is the cost. At approximately $1000 per unit, this piece of equipment is likely not an option for most swimming clubs or varsity programs. If cost is not an issue, space is yet another concern. The Vasa Trainer has a footprint of 7’7” x 24.5”. This is not a piece of equipment that can go just anywhere including a pool deck. As a result, designated space will be required.

Dead Weight TrainingFree weights and machine-based training are other popular dry

land training methods. These two methodologies are mainstays for just about any conditioning program regardless of sport. Typically, this form of training is implemented with more mature athletes who have been training for years and have an established training IQ. Free weights, like almost all other forms of resistance training, are great for improving strength and hypertrophy but present some limitations for the swim coach.

With free weights, resistance always creates a vertical force vector. This is fine except for the fact that swimmers are subjected to unique force vectors in the pool which vary from stroke to stroke and are definitely not exclusively vertical.

Free weights, like almost all other forms of resistance training, are great for improving strength and hypertrophy but present some limitations for the swim coach.


Machine-based training can offer a lot of the same benefits of free weight training but with a much shorter learning curve and decreased risk of injury. However, one of the greatest inherent problems with machine-based training is its minimal functional training effect. Simply stated, athletes do not learn to stabilize and properly move the joints being used. Instead, the machine controls the stability while following a pre-determined single plane of motion. Obviously this is a very safe form of training but does not come close to simulating the neuromuscular demands in the real world of competitive swimming.

Both machine-based and free weight training have their place in the arsenal of strength training techniques that a coach might employ for competitive swimmers. However, along with the lack of functional carryover, these two modalities also require space. While some teams have the luxury of a dedicated weight room, this is not typical for most varsity teams or clubs.

Resistance Band Training: A Great Option for Swimmers

First and foremost, resistance bands allow for an unparalleled degree of exercise variety. There are numerous ways to employ resistance band training into an in-season or off-season

program. Training swimmers on land is NOT about just training the muscles used to swim. Instead, it also involves rebalancing the body to facilitate movement with as little effort and restriction as possible. This means not only getting stronger but eliminating muscle imbalances which often occur with pool-only training. By eliminating muscle imbalances, your swimmer will be able move more freely and with less energy expenditure. Bands are well suited to target virtually every part of the body, resulting in a more balanced and stable swimmer who is able to grab more water without breaking down during long pool training sessions.

Train Anywhere When it comes to implementing an effective dry land strength

training program, the coach should begin by matching dry land with in-pool workouts. In addition to a band’s versatility, they also win when it comes to portability. A medium sized backpack full of bands will allow a coach to conveniently train 30 swimmers or more anywhere, including pool side.

This unmatched lightweight portability with unlimited resistance also eliminates the need to schedule time away from the pool to strength train an entire team. Instead, strength training can be completed right on the pool deck or in any vacant space adjacent to the pool.

Training swimmers on land is NOT about just training the muscles used to swim. Instead, it also involves rebalancing the body to facilitate movement with as little effort and restriction as possible.


Create Multiple Force VectorsEveryone thinks their sport is unique but, in the case of swimming

they are right. Swimming is unique in that it is rare that an athlete performs the sport on the stomach or back. This predominantly horizontal posture makes the application of appropriate force vectors a bit of a challenge when using conventional strength training equipment. By employing resistance bands with multiple anchor points, the coach is able to create force vectors that match the postural demands of swimming. This ability to change angles and planes of movement allows the coach to eliminate the need to perform the same movement pattern which, in turn, helps combat overuse injuries.

Creating Reactive Core Stabilization Swimming, especially sprint swimming, requires the athlete to not

only apply maximal force when grabbing the water but also stabilize that movement through the trunk to optimally allow the arms and legs to churn water. With the use of a single or multi-band setup, the coach can create exercise combinations which require the body to reactively stabilize through the core while dynamically strengthening any region of the body. Furthermore, with resistance bands, the coach can quickly move into training explosive movements required to develop maximal power off the blocks and walls.

Unique Ascending ResistanceWhen considering all the benefits already discussed and adding in

the safety created by the unique ascending strength curve produced by bands, it becomes clear that resistance bands are a unique and highly effective tool for training swimmers. An ascending strength curve simply means that the resistance produced by the band gradually increases as the concentric range of motion increases and the band is stretched further. Not only does this train the athlete to accelerate a force, it also creates a high demand for peripheral stabilization. For most swimmers, this is highly beneficial in avoiding overuse injuries, particularly to the shoulder complex.

Summary of Why Bands

Through the years, the physical demands of swimming have rapidly increased as pool time has increase and the sport has gained greater popularity. This increased training demand has

resulted in a clear need for the competitive swimmer to incorporate far more than simply churning water in the pool in order to be most successful. However, the risk for overuse injuries brought on by muscle imbalances and long hours of in pool training is perhaps higher than ever.

By employing resistance bands with multiple anchor points, the coach is able to create force vectors that match the postural demands of swimming. This ability to change angles and planes of movement allows the coach to eliminate the need to perform the same movement pattern which, in turn, helps combat overuse injuries.


A strong and mobile muscle is a high performance muscle when it comes to athletics. Swimming is no different. To gain optimal muscle function, strength training out of the pool as well as in the pool is an absolute must. However, for most swimming programs, getting a dry-land training program started can be a struggle. However, a passionate coach has options when it comes to strength training his or her athletes. Considering that muscles do not “think” but purely react and adapt, the training tool of choice really comes down to convenience, effectiveness, and versatility. Resistance bands not only provide unlimited resistance, but their portability, versatility and ease of use provides the coach with a viable training option that in many cases most likely fits the training budget and available time allotment.

Resistance Band Training Guidelines

There are a few guidelines we need to cover to make sure you have a safe and successful experience implementing resistance bands into either your personal workouts or team

based workouts.

Resistance Band Use and Care1. To avoid damaging or possibly breaking bands, do not

repeatedly stretch a single band greater than 1.5 – 2 yards. If you want to be able to be able to cover a longer training distance, linking additional bands together will allow you to add to accomplish that. The more bands you link together, the more control and balanced needed on the deceleration or return phase of the exercise.

2. Make sure to attach bands to a round, edge-free and corner-free surface when setting up an independent station. We recommend some type of metal pipe attached securely to the wall or a pole structure attached into the floor or ground. This will protect the bands and keep them from tethering due to excessive friction localized pressure. Starting platforms in swimming may also be an option if they are constructed of round pipes (which is often the case).

3. Using the band utility strap (BUS) is an effective way to ensure your bands are always protected. The BUS allows you to attach to any stable structure regardless the dynamics of the surface.

4. Taking bands apart after workouts will allow the bands to relax and avoid being placed under a twisted tension for long periods of time. This is especially necessary if bands become wet, which can tighten links significantly. To eliminate tight links and increase the longevity of your bands, we recommend using a linking strap any time a linked up set up is being used.

Resistance bands not only provide unlimited resistance, but their portability, versatility and ease of use provides the coach with a viable training option that in many cases most likely fits the training budget and available time allotment.

https://rbt.infusionsoft.com/app/storeFront/showProductDetail?productId=44



5. The best way to store bands is in a hanging position. This will increase the lifespan of the band and allow for quick inspections of individual bands prior to training. It also allows bands that become wet during training to effectively dry out. Allowing bands to hang in a humid pool area is also not recommended.

6. When transporting bands, we recommend a plastic Rubbermaid-type container or durable duffle bag. If bands get wet during training, make sure they are allowed to dry properly in a hanging position.

7. Avoid links becoming too tight during workouts by setting exact training distances and instructing athletes as well as clients about band stretch tolerance. Frequently overstretching bands is usually an indication that the athlete is getting stronger and is trying to manufacture greater force by overstretching the band. Consider putting them into a stronger band set up for future workouts.

8. Do not link different size bands together. Linking a smaller band onto a larger band places too much tension onto the smaller band during training and over time will compromise the smaller band.

9. Training handles are designed to be used with red, black, and purple bands. Using them with 1 ¾ inch green bands will require a larger carabineer clip in order to avoid band edges being damaged.

10. If bands become wet during training, make sure they are not left linked up and are not stored wet in a poorly ventilated container for extended periods of time. This will cause links to become extremely tight and bands to discolor.

11. The best way to sanitize bands is to soak them for 4 to 5 minutes in warm water that contains a gentle soap or wipe them down with a water soap solution. Make sure to hang them up to dry once they are removed from the cleaning solution.

12. Obviously bands are a latex based product. As a result, individuals who are highly sensitive to latex need to proceed with caution when training with bands. If a latex-sensitive person is going to attempt to train with bands we recommend using the following precautions:

A. When having to grasp the band, use sports gloves like those used by football or baseball players.

B. Always wear a shirt when doing any crossover set up or if bands are being placed against the body.

Do not link different size bands together. Linking a smaller band onto a larger band places too much tension onto the smaller band during training and over time will compromise the smaller band.

https://rbt.infusionsoft.com/app/storeFront/showCategoryPage?categoryId=10



C. Utilize a simple belt around the waist when doing any hip attachment training to avoid the band rubbing against the abdominal region.

Choosing the Best Bands for Yourself or Your Athletes

The following charts should assist at choosing the correct bands to meet your training needs.

Color Codes:• Orange – O• Red – R• Black – Bk• Purple – P• Green – G• Blue – Bu• Gray - Gr

Micro 1/2” wide 2-10 lbs

Super Micro 3/4” wide 5 to 15 lb

Small 1/2" wide 10 to 25 lbs

Medium Monster Mini 3/4" wide 25 to 50 lbs

Large Light 1 1/8" wide 50 to 75 lbs

X-Large Average 1 3/4" wide 75 to 120lbs

XX-Large Strong 2 1/2" wide 120 to 200 lbs

XXX-Large Monster 3" wide 200 to 250lbs

Mega Black Band 4” wide 250 to 300+lbs


Youth Female RecommendationsAGE UPPER BODY

STRENGTHLOWER BODY

STRENGTHFLEXIBILITY CORE

TRAININGASSISTED BODY

WEIGHT 10-13 O - R R -Bk R (12-13) O Bk 14-16 R - Bk Bk - Few P R - Bk O Bk - P16-18 R-Bk-Few P Bk - P R -Bk R P -G18-22 Few R – Bk –Few P P Bk R P -G

Youth Male RecommendationsAGE UPPER BODY

STRENGTHLOWER BODY



WEIGHT 10-13 Few O - R R -Bk R (12-13) O Bk 14-16 R - Bk Bk – Few P R - Bk O – Few R Bk - P16-18 Bk - P P Bk R P -G18-22 Few R – Bk –Few P G P R P -G

Adult Female RecommendationsAGE UPPER BODY

STRENGTHLOWER BODY



WEIGHT25-40 Bk Bk - P R-Bk R P -G40-55 R-Bk R-Bk - Few P R-Bk O-R P-G 55-65 O-R R-Bk R O P65 + O-R R-Bk O-R O P

Adult Male RecommendationsAGE UPPER BODY

STRENGTHLOWER BODY



WEIGHT25-40 Bk – P P R-Bk R P -G40-55 R-Bk Bk - P R-Bk R P -G 55-65 R R-Bk R R P65 + R R-Bk R O-R P


Outfitting Your Team With Bands

When outfitting a swim team with bands, it is important to begin by looking at how you plan to train with the bands, the age range of the involoved athletes who will train with

the bands, and the overall strength level of the athletes. A typical high school or middle school athlete is going to need at least two resistance levels with which to train. Based on the preceding charts, the size and colors needed should be relatively easy to determine. Therefore, if you have a team of 15 athletes, you will need at least 30 bands to accommodate all athletes and create a diversified training program that includes strength, flexibility, core stabilization, and power.

Choosing Band Accessories

Many of the exercises demonstrated in the video are accomplished without the need for additional accessories however there are a few things to consider when it comes to

purchasing accessories.1. Horizontal vector training in the pool area will require an

attachment site. To ensure that bands do not get damaged due to rough attachment sites, a band utility strap is recommended.

2. Training handles in the pool area will improve training performance, especially as it relates to upper body strength training and shoulder stabilization.

3. Link straps allow you to attach two bands together. This can also be accomplished by simply attaching the bands themselves together. However, if bands that are linked together become wet (which is very probable in swimming), the links become very tight as the bands are repeatedly stretched. As a result, we highly recommend that link straps are used for linking any band in a swimming application.

Modifying Band Resistance

Bands, unlike many other training tools, allow resistance to be changed seamlessly.

• First, there is no changing of a pin, adding another plate, or switching devices.

• Secondly, performing high intensity interval strength training using techniques like supersets, drop sets, or velocity reps may be performed in seconds with bands.

• Lastly, unlike many training tools, you don’t need 10 separate weight levels. In most cases, one or two bands will provide multiple resistance levels that will adapt to 75% of the athletes at the middle school, high school or collegiate level.

A typical high school or middle school athlete is going to need at least two resistance levels with which to train.





The following are ways to quickly change resistance levels when training with flat continuously looped resistance bands.

Move In or Move OutObviously the easiest way to change resistance levels with bands

is by changing the start position of your body relative to the band attachment. Moving away from the band attachment will obviously increase the starting band tension or resistance while stepping towards the band attachment will decrease starting band tension. If doing attachment free training, it is a matter of shortening the distance between the force point and the attachment site on the body which is demonstrated in the video.

Change Bands Just like with every other portable strength training tool, changing

resistance by choosing the next resistance level is an option. Bands are no different except that one level up provides a minimum of 25 to 40 additional pounds of resistance depending on where the initial starting resistance is placed.

Doubling a BandVery often with single band upper body exercises, changing the

resistance can be as simple as just doubling the band. However, this is a very dramatic change and one that will need to be used selectively. When you double a band, you not only double the resistance but you also decrease the stretch distance by 50%. The two yard rule is no longer in effect so make sure that the band is not being over stretched.

Linking Bands TogetherDoubling a band increases the initial start resistance while

lengthening a band decreases the initial start resistance. As a result, if you have bands that need a lower start resistance, linking two bands of equal strength together will decrease the initial start resistance by 50% and provide a more subtle increase in resistance as the band is stretched out.

Adding in a BandThe final way to increase band resistance is to add a smaller band

to the system. For example, adding an orange micro band with a red band will create the resistance of a black band without having to actually have a black band available. In most cases this is very easy to do and actually provides added durability to the training system because the forces are now distributed through two bands versus one.



Designing a Resistance Band Training Program for Swimming

Quantifying exact resistance levels is difficult to do when training with elastic resistance. Therefore our goal is not to create workouts that are based on exact resistance levels

but instead will be built around “perceived work levels” utilizing time based intervals. Also by using time based sets, it makes it very easy for coaches and trainers to train energy systems, which is a key component to getting athletes peaking at the correct time.

As you begin to design workouts or utilize the workouts we provide, we feel that there are specific Timed Based intervals that work best when it comes to impacting certain energy systems.

The following are time based Intervals that we suggest based on the team or individual’s training goal.

• 30 Seconds on – 30 Second Recovery (Transition) – Initiating Strength Training

• 60 Seconds on - 15 Seconds Recovery (Transition) – Strength Endurance

• 10 Seconds on - 30 Seconds Recovery (Transition) – Power Development

• 20 Seconds on - 10 Seconds Recovery (Transition) – Metabolic Training

• Continuous 2 minutes – Partner Based Strength Training

Also each of these time-based Intervals provide the coach with a number of specific advantages:

1. Allows them to create easy to monitor work to rest ratios.2. Eliminates the concern for weaker or slower athletes to impact

a stronger athlete’s training session.3. Allows workouts to be easily programmed for a specific time

frame.4. Provides coaches the ability to closely monitor each athlete

especially if working in partnerships.5. Allows coaches to adjust workloads much easier by quickly

adjusting time intervals.6. Working in partnerships, allows coaches the chance to work

with half the team at a time.As active coaches, Todd and I have both found time-based intervals

versus rep-based intervals to be much more efficient as well as coach and athlete training-friendly.



Done-For-YOUResistance Band Workouts


Scapular Stabilization Workout Station Exercise Interval

1 Pull – A - Parts 30 seconds on15 second Transition

2 Military PressHold lower position for 3 seconds on

each rep

30 seconds on15 second Transition

3 Face pulls 30 seconds on15 second Transition

4 Seated Rowing 30 seconds on15 second Transition

5 Single Band Shoulder Circle Isometrics

30 seconds on15 second Transition

Independent Core Workout Station Exercise Interval

1 Front Pillar 60 Seconds on10 Second Transition

2 Side Pillar Right 60 Seconds on10 Second Transition

3 Side Pillar Left 60 Seconds on10 Second Transition

4 Back Pillar 60 Seconds on10 Second Transition

5 Lateral Band Walking 60 Seconds on10 Second Transition


Partner Core Workout

Station Exercise Interval1 Anti- Extension 25 seconds on 5 second

partner transition

2 Anti-Side Bending Right 25 seconds on 5 second partner transition

3 Anti-Side Bending Left

25 seconds on 5 second partner transition

4 Anti-RotationRight


5 Anti-Rotation Left



Attachment Free Single Band Workout Station Exercise Beginner

Interval Advanced Mid to Late

In-season1 Front Pillar 30 seconds on 30

seconds transition40 seconds on

20 second transition20 seconds on 20 second transition

2 Side Pillar Right 30 seconds on 30 seconds transition

40 seconds on20 second transition

20 seconds on 20 second transition

3 Side Pillar Left 30 seconds on 30 seconds transition



4 Back Pillar 30 seconds on 30 seconds transition



5 Lateral Band Walking 30 seconds on 30 seconds transition



6 Split Squat or Reverse Lunge L 30 seconds on 30 seconds transition



7 Squat Chest Press 30 seconds on 30 seconds transition



8 Lawnmower 30 seconds on 30 seconds transition



9 Hammer curl 30 seconds on 30 seconds transition



10 Overhead Tricep Press 30 seconds on 30 seconds transition




Towel – Band Workout Station Exercise Beginner

Interval Advanced Mid to Late

In-season1 Unilateral Right

rotational push30 seconds on 30 seconds transition



2 Unilateral Left rotational push

30 seconds on 30 seconds transition



3 Left Tug of war pull




4 Right Tug of war pull 30 seconds on 30 seconds transition



5 Reverse LungeLeft




6 Reverse Lunge Right




7 Standing Isometric pillar anti extension

Sagittal




8 Standing Isometric Anti rotation

right




9 Standing Isometric Anti rotation

left




10 Face pull 30 seconds on 30 seconds transition




Dave Schmitz PT, CSCS, PES, YCS• Founder and Co-owner of Resistance Band

Training Systems, LLC• Developer of Resistancebandtraining.com • National band expert and speaker and aka

“The Band Man®”• Creator of the “ONLY Online” Resistance

Band Certification for fitness professionals and coaches

• Creator of the Resistance Band Instructor Course for Youth Development co-sponsored by the International Youth Conditioning Association

• Produced 10 DVDs on how to use flat continuously looped bands to enhance fitness and performance. The most popular includes Band Training for Baseball, the Fitness-Band-Boot-Camp, Partner Band Training, Total Flexibility with Bands, Resistance Bands Unleashed and Quick Kids.

• Co-contributor to the Elite Trainer Mentorship • Creator of RBT Live, a weekly online video newsletter with over 15,000

subscribers that focuses exclusively on elastic training and conditioning with flat resistance bands

• Expert writer for Stack.com• Lectures nationally on implementing elastic resistance for fitness,

performance and rehabilitation• Co-authored of a book Total Body Breakthroughs• Owner and trainer of G’Town Boot Camps and G’Town Fast-n-Fit

Performance Training• Member of the Board of Experts for the International Youth Conditioning

Association• 2012 recipient as one of top 100 Most Influential People in Fitness and

Health for 2012• Continues to train personally and professionally with bands on a daily basis

About the Authors

http://resistancebandtraining.com/






http://elitetrainingmentorship.com/



Todd Lowder, YFS-1, HSSCSFitness Coach | Speaker | Writer | Consultant

Todd Lowder, president and founder of Fitness Quest Bloomington and Drylandforswimmers.com has performed thousands of workouts with a diverse population.

While Todd has coached a variety of clients from a diverse background by far his passion is working with competitive swimmers. Todd has become known for his ability to quickly identify the needs of his athletes and design programs that not only address those needs but also create results in the pool.Todd has had success with a age group and collegiate swimmers alike.

A graduate of Christopher Newport University, Coach Todd holds a degree in Exercise Science. While gaining special recognition from the Health and Physical Education Department of the Christopher Newport University, he accumulated extensive practical experience while working for a hospital-based fitness facility in Hampton, Virginia.Todd has successfully completed certifications from The United States Weight lifting Association (USAWA), The National Strength and Conditioning Association (NSCA), The American Council for Exercise (ACE), The International Youth Conditioning Association (IYCA), and was on the teaching faculty for The Aerobic Pipeline.

Coach Todd is a passionate entrepreneur, speaker, coach and consultant. He diligently works day in and day out with professionals, corporations and organizations teaching them how to incorporate fitness into their lifestyles. Coach Todd’s programs work to affect the waistline of attendees and the bottom lines of their companies.

http://www.fitnessquestbloomington.com/

http://www.fitnessquestbloomington.com/

http://www.drylandforswimmers.com/


Additional Recommended Resources for Swimmers

Best Individual Training Package: Total Fitness Package

This package provides all the bands and accessories utilized in Resistance band training for swimming. The Total Fitness Package will literally buy you an anywhere training gym that will allow your athletes to train any time and at any intensity regardless of the competitively level of swimming.

Effective Starter Package for Young Swimmers: Economy Fitness Package

For young middle school or younger athletes, we recommend the Economy Fitness Package. This package provides the young athlete with the bands and accessories they will need to train until the junior and senior years of high school.


Additional Training Education for Coaches and Trainers

Resistance Band CertificationThe Resistance Band Certification provides trainers and coaches that wish to maximize resistance band

training, the theory, methodology, programming and exercise instruction needed to become a resistance band training specialist. This exclusive home study certification will provided a coach or trainer the ability to train any athlete or adult with continuously looped resistance bands.

FREE Learning Opportunity for Athletes, Coaches, Trainer and Parents

Click on Banner to learn more

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2 | Resistance Band Training Systems