Reactive Resistance Band Training ManualB

By: Dave Schmitz PT, LAT,CSCS, PES, IYCA

“Discover how your Body

can become Reactively

Strong and FIT….

Anywhere – Anytime

At Any Intensity”

ReactiveResistance Band Training

©Copyright 2008 PERFORMAX- Performance Training, LLC (www.resistancebandtraining.com)- 2 -

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No part of may be reproduced or transmitted in any form whatsoever, electronic ormechanical, including photocopying, recording, or by any informational storage orretrieval system, without expressed, written and signed permission from the author(with the exception of brief quotations as used in reviews or discussion groups, withattribution to the author and source).


Disclaimer

This manual is intended to teach athletes, coaches, trainers, and fitness or performance

experts how to implement, set-up and enhance functional performance using resistance

bands.

The author of this manual is 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 Reactive - Resistance Band Training Contact:Dave Schmitz, PT, CSCS, PES, [email protected]


Table of Contents

Welcome To Bandology 101

Function and RBT……………………………………………………………………………………………….. 8

Transformational Training - The Key to Reactive RBT……………………………………………. 12

RBT vs. Weight Training……………………………………………………………………………………… 21

Benefits of RBT: AnyWhere – AnyTime – AnyBody………………………………………………… 23

Common Mistakes with RBT………………………………………………………………………………… 28

RBT Guidelines …………………………………………………………………………………………………. 34

RBT Top 7 Set-up Options …………………………………………………………………………………. 38

Attaching and Linking Bands ……………………………………………………………………………… 50

Dynamic Flexibility and Mobility

RBT Flexibility and Mobility Training………………………………………………………………….. 61

Ankle Mobilization Sequence …………………………………………………………………………….. 64

Posterior Chain Stretching and Mobilization ……………………………………………………….. 68

Anterior Chain Stretching and Mobilization …………………………………………………………. 72

Developing a Strong Reactive Trunk

Trunk Reaction Training …………………………………………………………………………………….. 75

Trunk Reaction Progression ………………………………………………………………………………… 79

Developing Reactive Upper Torso Strength

Training Locomotion from the “Top – Down” ……………………………………………………….. 96

Upper Torso Horizontal Vector Training ……………………………………………………………….. 101

Single Band Upper Torso Vertical Vector Progression… ………………………………………… 111

Body Weight Upper Torso Training: Assist or Resist ………………………………………….. 115


Developing Lower Torso Reactive Strength

Lower Torso Training is training from the “Bottom Up” …………………………………………. 121

Lower Torso Horizontal Vector Exercise ………………………………………………………………. 123

Lower Torso Vertical Vector Exercises …………………………………………………………………. 130

Developing Reactive Multi-directional Locomotion

Locomotion.. The Blue Print for Human Function …………………………......................... 137

Multi-Directional Locomotion Drills ………………………………………………………………………. 139

Final Commentary

About the Author ……………………………………………………………………………………………… 151


Welcome toResistance“The Essences of Reactive

RBT”

Resistance Band-ology 101


Band-ology 101

The principles of athleticism have taught us a great deal about function. Rehabilitationof injuries has also provided us insight on how the body reprograms itself when certainlevels of function are lost. I have been blessed with the opportunity to learn withinboth the athletic and rehab environment since 1986.

During my career as a physical therapist as well as an athletic trainer and performanceenhancement specialist, it has become very obvious that the principles of function canbe applied to the all levels of life regardless if you are a stay at home mom, a travelingbusinessman, a factory laborer, a professional athlete, or a fitness minded individualwho is trying to lose weight and get in shape.

Function is all about training movement and “movement is movement” regardless ofyour environment, career or daily challenges. In many ways the unpredictable natureof athletics is often demonstrated in the events of everyday life. The only difference isthe velocities and forces that can occur with athletics are typically greater. However,motor vehicle accidents, heavy construction work or delivering the mail have thepotential to experience high velocity and high forces equal to athletics.

As a result, we all need to learn how to train functional movements and improve ourathleticism because we just never know when we are going to have to withstand,overcome or absorb potential injury causing forces or velocities.

Also, life is about performance and my goal with all my clients, athletes and patients isto improve movement and daily performance so they can do what they enjoy doing.

Research has shown that if your body has been taught how to move efficiently, it canrespond on demand with greater balance, coordination and power. This means, youcatch yourself from a fall, stay healthy at work or dominate your opponent.

This is the essence of Reactive - Resistance Band Training (RBT)


Function and RBT… It is how we move!

Your body’s functional movements are “driven” by momentum, gravity, ground reactionforces, and cognitive intent. Muscles do not activate forcefully unless they are driveninto a loaded situation. The best way to describe this is by looking at the action ofjumping.

Have you ever asked yourself why you squat before you jump? If the intent is to goout or up, why go down first?? Well… the answer is you need to load the musclesystem first. Muscles will not respond if you do not tell them what to do first.

Here is another thought. Why when you are about to change directions in running doyou actually lower your body first?? Why as you try to stop fast do you lower yourbody more?? Why does a baseball pitcher wind up???

In this day and age of expensive exercise machines, treadmills, elliptical machines andweight benches or PS3, big screen TV’s, computers, commuting, and fast foodrestaurants, our society has quit moving and have definitely quit learning to load theirneuromuscular system effectively.

Well guess what…. If you don’t use it you lose it… or should I say if you don’t load ityou can’t unload it!!


What are the characteristics of Function?

Emphasizes the Core - by nature functional movement emphasizes the coremusculature. In fact most movement will be inefficient without an integrated core. Awell trained integrated core helps connect the upper and lower extremities. Withoutstrong neuromuscular communication through the core our ability to produce powerfulefficient movement spontaneously is significantly decreased.

Multi-planar - We are not meant to move in only one direction. We have the ability tomove straight ahead, laterally and rotate or pivot. Our training should enhance thesemovement options by emphasizing all three planes of motion.

Multi-joint - Pick up something off the floor and notice how many joints are moving.Training to reflect function must emphasize multi-joint exercises. 100% of all our dailymovements are multi-joint. So why do we teach people to isolate using sophisticatedsingle plane machines???

Counter Balance dominated – Multi-directional movement requires balance, which inturn requires not only a strong reactive core but also effective muscle communication.Practicing various dynamic exercises, where your arms and leg are actively involved ascounter balances, will greatly enhance ones overall body control and kinesthetic senseand spatial awareness.

Single limb - Most ground based sports require us to function on one leg at a time. Mostof us also perform various tasks like reaching or walking that require unilateraldominance. Single limb or unilateral training like single leg squats or standing singlearm band pushes, can be a highly effective way to build unilateral strength and musclecoordination.

Alternating limbs - Running and walking by nature are performed by moving our feet inan alternating reciprocal manner. Training in this manner will enhance our naturalmovement patterns and can improve overall strength, coordination and neuromuscularefficiency. The easiest way to train alternating or reciprocal movement is by trainingfunctionally with bands.


Integrated Movement- Lifting, walking, hiking, carrying and reaching are performed bymultiple joints and muscles working together as a result of optimal neuromuscularcommunication. Training functional movements elevates the sensitivity of the body’stransmitters known as proprioceptors. Practicing actions of shooting and throwingmakes us a better shooter and thrower. Therefore training movements of running,swinging, pushing and pulling will make us better runners, swingers, pushers andpullers.

Activity specific - As stated previously everything is about specificity to some extent. Ifyou are working with a soccer player don’t train him or her like a marathon runner orswimmer. Understand the needs of the activity and select the best exercises, energysystems and resistance levels to meet their demands.

A mom may not need to be as strong as a construction worker but rather may need tohave greater muscle endurance to get through her entire day successfully and safely. Iwill say however, we all need power because it is what we do regardless yourprofession.

Speed specific - If you want to be fast ultimately you must train fast. If you are lookingfor static control and stability then slower speeds may be more appropriate. Manyexercise modalities are useful at achieving the needed results. Plyometric training,Olympic weightlifting, and resistance band training can all help improve differentelements of athletic and daily speed.

Modified correctly, these same modalities are great functional training tools to helpimprove everyday movement skills. Who knows when you may have to quickly runacross the street or avoid a child on his skateboard? Life can be an athletic field on anygiven day

Function is Ground Based - Our body was designed to function upright. The more weavoid exercising or strengthening in standing the more time we waste… unless you areinterested in being a great sitter or function on your back all day. Function requires usto stand in most cases. Our body was designed to stand.


You must train in standing to get better in standing. So which is a better use of yourtime… sitting doing knee extensions or squatting???

Along with this though is the importance of posture. You must have a solid foundation(postural stability) to optimally use lower and upper extremities efficiently.

Training in standing automatically recruits postural muscles and makes them becomeinvolved regardless the exercise.

Function is Driven - Function does not consciously happen. Function is a response or“reaction to Momentum, Gravity and Ground Reaction Forces (the Big 3 drivers offunction). You can also argue that “intent”, vision and auditory senses are secondarydrivers. However once in motion, the Big 3 take over and drive your body to respond.

Drivers can occur from the “bottom up” or “top down”

Any time you do stepping drills like lunges, squats or hops and arms stay motionlessthe force is being driven from the bottom up.

Any time you swing a bat, golf club or throw a ball with minimal lower torso activation;this is a top down driven situation.

Based on these two scenarios, functional RBT should incorporate both types of drivers.

So should we get weight strong or momentum strong??


Training In the “Transformational Zone” - TheKey to Reactive RBT

When it comes to quickness, change of direction and explosiveness, it really comesdown to how efficiently we handle the transformational Zone!!!

To efficiently and effectively perform all human movements, it comes down to yourability to load. It’s that simple. If you cannot load you will not be able to explode. Ifyou cannot efficiently decelerate you cannot accelerate explosively.

I have followed this principle since 1995 with both my training and rehabilitation clients.However, I think it comes down to something even simpler than that.

When training to enhance functional ground based movement I would challenge you tobegin to focus your training on improving the speed, efficiency and power whiletransitioning through the “Transformational Zone”.

What is the Transformational Zone (T-zone)??

The T-zone is the point where you transform movement from a decelerated, eccentric,neuromuscular loading action into an accelerated, concentric, neuromuscular unloadingaction.

Neuromuscularly the T-zone is where true dynamic integrated stabilization really occurs.It is where your body recruits multiple muscles at multiple angles to simultaneouslydecelerate the body’s momentum which occurs as a result of gravity and groundreaction.

T-Zone training is really more of a neurological response than it is a muscular response.Efficient T-Zone performance depends on the ability of the proprioceptors (primarily the


muscle spindles and GTO) to quickly respond and reflexive create the necessary multi-muscle reaction or recruitment.

The focus of this manual is not to go in depth on how proprioceptive responses occur.Instead we accept it and will focus on how our training (specifically with resistancebands) can create maximum efficiency and power production at the T-Zone.

Bands are the key to effective and efficient T-Zone Training

Resistance bands are the best training device to train the T-zone because of theirelastic nature. Elastic resistance does not follow a normal bell shaped strength curve.Rather as range of motion increases, band tension increases. This in turn allows us totake advantage of this loaded band scenario to create accelerated influences ofmomentum, gravity and ground reaction forces as return to a loaded state or where T-Zone transformation occurs.

Bands allow optimal Functional T-Zone training because:

It can train in any force vector or vectors It can train any functional movement It accelerates momentum which challenges deceleration forces Resistance can be adjusted on the fly by changing band length Arms and legs are free to create integrated counter balance movements Band attachments allow you to proprioceptively activate primary muscle

recruitment It allows you to unload or assist the motion if individual strength dictates

Training the T-Zone

We often train the T-Zone automatically whenever we train with ground basedmovements. However, how often do you focus your training exclusively on how quicklyyou can go from a decelerated force reduction into an accelerated force productionmotion?

Also how often do we overlook miss stepping, lose of balance or short stepping as weperform movements like lunges, squatting, standing rowing or pushing.


These are all indications of poor T-Zone loading or stabilization. Done at highvelocities such as in sporting events, this subtle lose of deceleration control will lead toinjury.

Keys to improving reaction and control at the T-Zone

1. Identify at what point your body goes from a decelerated movement into anaccelerated movement.

In a squat it is at the bottom of the movement

In a push-up it is again at the bottom of the movement

In a pulling motion it is at the lengthening state of a row or prior to pullingthe weight up from a high pull.

In a Overhead press it is when the hands are at their lowest point

These are to points of the range of motion where the T-Zone transition takes place.

2. Shorten up the amplitude of movement to allow your focus to be only at the point oftransformation. As an example… to work on lateral change of direction, use only 1step versus trying to implemented it while performing the full running drill.

3. Lighten the load to allow for efficiency first. As with learning any movement, youmust have control and rhythm before quickness can occur. Using a mini band orsimple body weight will allow your client to move without fear of being overloaded.

4. Focus on how quickly you can make the transformation from deceleration toacceleration without shortening your range of motion dramatically. As we speed up,stability needs increase. As a result we often compensate by shortening up theamplitude of movement.

5. Increasing the resistance load should not create a significant increase in T-Zonereaction time.


Assisted RBT in the T-Zone

As previously mentioned, T-Zone Training is all about training your body to handle theforce producing influences of momentum, gravity and ground reaction.

RBT can influence your training 2 ways:

1. By assisting the movement or decelerating the movement

2. By resisting the movement or accelerating the movement

Band’s elastic resistance can slow down gravity and decrease ground reaction forceswhich in turn decreases the forces created by momentum. This occurs when we usethe band as an assisted device.

When is a lunge an “assisted” body weight lunge??

If I lunge into a resistance band or as we say “AWAY” from the band attachment, theband now becomes an assisted tool versus a resisted tool.

This in turn decreases the stabilization and deceleration needs required of the weight-bearing limb.

In contrast, if I lunge towards the band attachment, stabilization and decelerationforces are increased and my lower torso must react accordingly.

Resisted Lunge

Assisted Lunge


Benefits of Assisted RBT

Sometimes our body simply needs to learn under a little less pressure from gravity andmomentum. This in turn makes the ground reaction forces just a little easier to dealwith.

Assisted RBT training is a beneficial way to:

1. Provide increased range of motion and improve dynamic flexibility

2. Train movement dysfunction created by poor loading stability

3. Provide Seniors who struggle with balance a safe way to unload the systemand move easier and with less risk of falling

4. Create warm-up drills to help acclimate large groups to RBT

5. Teach young athletes how to integrate lower and upper torso movementpatterns to enhance multi-directional running skills

Guidelines for implementing an Assisted RBT Program

I have found 4 specific situations where assist training was effective.

1. When individuals struggle with effectively and efficiently controlling body weightmovements like pull-ups, push-ups, lunges or squats; assisted RBT can be ahelpful alternative to neuromuscularly retraining and strengthening the quality ofthose movements.

2. RBT assistance training appears to be helpful also with improving dynamicmovement flexibility.

The number 1 reason individuals become tight is do to a loss of stabilization,especially at the hip joint. Assisted training allows them to move furtherbecause they do not have to neuromuscularly stabilize as much.

3. I have found RBT Assistive training to be helpful at creating movementconfidence. This is especially noticeable in our senior population. Fear of fallingis a strong inhibitor of movement. Lack of movement in turn leads us into manyareas of deficits that can be detrimental to our quality of life.


Letting individuals move easily and with a level of safety can create theconfidence needed to return to full weight active movement

4. Returning off of injury to upper or lower torso often limits our ability toeffectively move through full ranges of motion. Assisted RBT allows individualsto move through full range without the need muscle strength and control.

In this scenario, healing time must be critically evaluated in order to avoidoverloading immature tissue or inflamed tissue.

Resisted RBT in the T-Zone

Over the years resistance bands have been consider more of a resisted training tool fortraining high performance movements or simulated traditional strength trainingexercises.

Using more of a functional training model we now know that used as a resisted trainingtool RBT’s elastic nature accelerates the drivers of function (Gravity, Momentum andGround Reaction).

Examples of Resisted T-zone training

Lunges

One of the best ways to train the T-zone to improve lower torso dominated movement(assisted or resisted) is by performing a simple lunge matrix.

Functionally ground based lunges simulate exactly what happens when we changedirection in running and is what we use to generate force with throwing, kicking, andjumping.

In a lateral lunge the T-Zone is the time it takes the leadfoot to land and leave the ground.

Implementing T-zone training with lateral lunges placesyour focus solely on quickly getting back to your loadedband position (or start position) without losing yourbalance or control. Lose of balance or miss steppingreflects poor T-Zone control (or loading at the T-Zone)and should be monitored closely.

Lateral Lunge


Other T-Zone Resistance Training Examples

1. Standing Horizontal Press

2. Speed Squats

3. Band Push Presses (with a band only or attached to a barbell)

Standing Horizontal Press

The T-Zone with this drill is when the hands are closestto the shoulders. The goal is to see how quickly youcan go from a loaded band position (as seen in thepicture) to an unloaded position (hands coming towithin an inch of your shoulders) and recovering backto a fully locked out start position.

Speed Squats

T-Zone with speed squats is when the butt touches thebench. The goal is to see how fast you can touch andget back up to the upright band loaded position.

Avoid using your upper extremities for pulling. Handsare a balance not an assistance to the accelerating themovement.


Shoulder Push Presses (Thrusters)

The T-zone is when the hands drop to shoulder level. The goal is trying to get thehands off the shoulders quickly and back to a starting position overhead.

Challenging T-Zone with Bands and other tools

There are several ways to challenge the T-Zone.

1. Increase band resistance by pre-loading band more aggressively

2. Adding body weight using a weight vest

3. Release the trail leg off the ground (with lunges) which alters base of support

4. Add a second band to the upper torso to challenge trunk stabilization fromdifferent planes

5. Incorporate a simple reach drill (with lunges)

6. Altering base of support with upper torso dominate exercises

7. Closing your eyes or change your line of vision


However keep in mind, as you increase T-Zone training, can you maintain the samestride length, range of motion, and transition speed? Don’t sacrifice length for strengthand try to keep T-zone transition speed consistent.

Progression for Training the T-Zone

When initiating band training or more importantly band reactive T-Zone Training Irecommend you follow this progression.

1. Assisted to develop rhythm and quality of movement

2. Active without bands

3. Resisted with small bands to maximize your body’s ability to handle increases inspeed of momentum, gravity and ground reaction forces.

4. Resisted with bands that are 50% of maximum tension

To often Reactive RBT is initiated with to strong of band which results in inhibition ofmovement. As a result neuromuscular responses are slow and poorly controlled.


RBT vs. Weight Training

First of all your body does not know the difference between a dumbbell, a barbell, asandbag, a rock, a rubber band or a tire. All it understands is that it is heavy and ittakes work to move it. However all of these devices neuromuscularly “drive” the bodydifferently and cause it to adapt in order to be successfully and safe.

Functional movement is created by “drivers” not artificial stimuli. When you decide tomove, you typically do not have to mentally think about “the actual movement” onlyyour intent. Once started, your body then responds to the driving stimulus.

Example #1: As your foot hits the ground, the ground does not give and thereforeyour body must reflexively adjust to the impact by decelerating the collapsing of yourbody towards the ground.

Example #2: If you begin to sprint and something jumps out in front of you, you willhave to quickly decelerate your momentum in order to avoid the obstacle. In this casemomentum, along with the obstacle, becomes the key drivers of function.

These are both examples of how the ground, gravity, and momentum become driversof function. Training on a weight machine simply cannot replicate those functionaldemands placed on the neuromuscular structures and subsequently become non-loading and artificial.

Elastic’s Influence on the 3 Key Drivers of Function

Do to their elastic properties, training with bands will increase momentum, challengeground reaction time and speed up gravity. Weights will create a similar effect,however they are gravity dependent and therefore will primarily influence movement ina vertical vector at a relatively constant speed.


Bands are not gravity dependent and therefore can effectively influence functionalmovement in horizontal, vertical, rotational or multi-plane vectors. This becomesextremely exciting when it comes to training ground based functional movements likepushing, pulling, lunging, reaching or bio-motor skills like running, skipping, carioca,shuffling, hopping or backpedaling.

Resistance bands are a great training tool to increase functional strength for anyground based sport like soccer, basketball, football, hockey, volleyball, or wrestling.However it also creates the perfect training stimulus to improve daily or occupationalstrength needed to successfully be a firefighter, police officer, construction worker,assembler, house wife, roofer, or carpenter.

Weights cannot biomechanically reproduce the correct line of force needed to resist thehorizontal and rotational movements that dominate these professions.

You must “Load to Explode”

The body’s muscle structure functions on the principle that loading must occur beforeunloading or force production will occur. Simply stated, no movement will accelerateforward, upward, laterally, or rotationally until a lengthening or eccentric loading of theprimary muscles occur in the opposite direction.

Interestingly, a resistance band functions the same way. As a matter of fact…

“A resistance band is essentially a muscle without a neurological influence”

An elastic band cannot create an accelerated force until it is stretched out or loaded.This is the same phenomenon that occurs in muscles. As a muscle pushing against aresistance band, it not only has to overcome the increased elastic force created by theband, but it must also optimally decelerate the return motion which happens to mimicthe reloading phase of function.


As a result bands not only strengthen the acceleration of movement but also conditionthe body to become a better functional loader or decelerator which we now know is thekey to improving “Reactive Strength”.


Benefits of RBT: AnyWhere – AnyTime - AnyBody

When it comes to functional strength training, resistance bands arguably areunmatched as a superior training tool.

Multi-vector Driver

Strength training without weights and using resistance bands allows you to take controlof gravity. Resistance bands are not gravity dependent like dumbbells, free weights,kettlebells or medicine balls. In function these tools can really only provide resistancealong a vertical vector unless you alter your body position into non-standing position.Resistance bands can effectively provide resistance along horizontal, vertical, rotationaland diagonal vectors while maintaining a standing ground based position.

Portability, Portability, Portability

Resistance bands are portable. So train outdoors, at work, at home, at the park, orduring your bike ride or run. The success of a training program comes down toconsistency. If you don’t do it, you don’t get results. Bands eliminate the “No facility orplace to work out” excuse and can truly allow you to strength train anywhere, anytime,anyplace with any intensity.

Ever try stretching with a Dumbbell??

Resistance bands are a great dynamic stretching tool that helps eliminate those tighthips and shoulders that are going to develop as we grow older. To maintain function wemust be able to maintain mobility, especially through our ankles, hip and shoulderregion. Strength training without weights and incorporating bands, allows strengtheningexercises to easily become flexibility exercises.


Get Functional and Get Leaner Quicker??

Remember all muscles are tri-planer both functionally and structurally. Training inmultiple planes of motion versus in a single plane like with machine based training, youwill impact the entire muscle and create leaner, longer and functionally strongermuscles.

“RBT creates long strong and fully Integrated Muscles”

Is losing weight the goal??

Losing weight starts with speeding up your metabolism and increasing your work load.RBT circuit intervals train the total body and burn 30% more calories than mostmachine based circuits. Why?? …Because you are recruiting significantly more muscletissue multi-joint movements while having to work through the entire range of motion.These 2 factors increase work load and calorie expenditure significantly more thansimple machine based weight training.

“Research has shown that the most productive form of exercise to burn fat is throughhigh intensity interval strength training”

Life is all about Power

Our daily life revolves around performing short bursts of activity followed by a recovery;in other words generating power.

Power is Force x Distance/time. Decreasing time will change power faster thanincreasing force. RBT is all about increasing speed of reps which in turn increasespower.

Increasing the speed of movements with traditional weight training is difficult.Increasing speed of reps with bands is easy and automatic.

Deceleration before Acceleration…The #1 Rule of Function!!

Bands elastic properties speed up deceleration on every exercise and since you aretraining functional movement, you become a stronger controller of deceleration onevery rep.


Free weights are great for acceleration but do not speed up deceleration in all vectors.

“Remember….95% of all injuries are a result of poor deceleration, not acceleration”

RBT teaches the body how to respond to unpredictable circumstances that often lead toinjury. It also trains muscle integration vs. isolation which often can lead to muscleimbalances and subsequent injury.

“Decelerate to Accelerate”

Changing direction is what drives results….Period!!!

Muscles don’t think they just react. Changing the direction of movement causes musclesto constantly react, creating a greater need for stabilization strength and neuromuscularintegration.

Using multi-directional RBT will never let your muscles become comfortable regardless ifthey are the stabilizer or the primary mover.

“Never let a muscle get comfortable”

Just a beginner… No Problem!!

RBT allows you to learn in the privacy of your own home at resistance levels that anyage or training level can be challenged by. Bands adapt to all strength levels and caneven assist the movement for individuals that simply cannot do body weight exerciseslike squats, push-up, pull-ups or lunges.

Enjoy lifting weights… NOT!! NO Problem Here!

Strength training is necessary if you like the idea of developing better muscleappearance and performance. Strength training without weights and using resistancebands instead, eliminates the intimidating weight room atmosphere and allows you toeasily add resistance by simply stretching the band out further.

Can you imagine how much time you save not having to change weights?

However can you imagine the results if you trained with both weights and bands??


Tired of adding all that weight to the bar??

Strength training without weights may not be the answer but what about strengthtraining with weights and bands? Now you are talking about developing some seriousreactive power and metabolic conditioning.

Plus for some of us older individuals… Loading up the bar with weight can be risky.Less weight with additional band resistance makes weight training a whole lot easier onour body which keeps us training and feeling great.


6 Most Common Mistakes Using Bands

Bands can be your best tool for training speed, deceleration control, and upper or lowertorso functional strength. However not used correctly, they can become damaged,non-productive and a possible source of injury.

In working with bands since 1997, I have witnessed trainers, coaches, athletes andfitness enthusiasts make some consistent but easily correctable mistakes using bands.I don’t want you to make them so let’s review.

1. Allowing individuals to stretch the bands during training beyond therecommended length

This is by far the biggest mistake I see made when training with bands. Individualsthat like to train in bands are by nature going to compete and by not setting boundariesfor training; they will start to repeatedly over stretch the band as they try to pushthemselves with greater resistance.

Obviously repeat offenders will cause bands to tether and wear out quicker, not tomention breaking during training sessions.

It will also cause the links between bands to over tighten which makes it difficult totake apart the bands after a workout. Not loosening up the knots will ultimately rip thebands.

Solution

To assist in maintaining appropriate band tension during running drills, set upboundaries using cones, lines, a partner or even walls. This will provide the trainingindividual a visual goal to get to fast while keeping their bands safe and lasting a very


long time. Over stretching is less an issue during strengthening drills but again setboundaries and go to heavier bands as you find yourself wanting more resistance.

Also have your clients or athletes take the bands apart after they are finished. This willreinforce to them the importance of staying within the tension guidelines and eliminatetension points on the bands.

2. Having athletes training with too strong of a band

Bigger is not necessarily better. You want individuals to move safely while developingconfidence, power, and good quality movement habits. Your goal should not be tohave them towing a band.

Emphasize quick, fast and quality movement with all training drills. Don't sacrificemovement quality in your workouts.

Also since there is a high level of deceleration control needed when training with bands,you want to make sure all your athletes and clients feel they can dominate the band.Momentum from too strong of a band is scary and an injury waiting to happen. Savethe big bands for slower drills, like tug of war or power stepping, where speed is notthe emphasis.

Solution

Use a 10 rep test every now and then to see if an athlete continues to dominate theband. If they can perform 10 reps with relatively good quality and not appear to belosing control especially on the deceleration phase, they can be moved up to the nextband or provided a mini band as additional resistance.


3. Select partners based on hip height not just weight

In partner training the band is usually attached around the hips or held at the hips. Asa result you want to match individuals up who have equal hip heights. This will avoidthe band from migrating up and becoming a distraction during the workout.

Solution

Prior to initiating a workout take a moment to get a feel for general hip heights. Ifpossible once they have finished the dynamic stretching, have everyone partner upbased on hip height.

The key is to try and establish your partnerships early on so the workout does not haveto slow down once it is going.

This is less of an issue if you work in groups of 3 or in the ring of fire set-ups.

Also if you use bars, you may want to install them vertically vs. horizontally to provideyou with greater versatility.

4. Unlinking Bands after Workouts

Unlinking bands and removing handles from the bands, after a workout, protects andkeeps bands performing longer. It also eliminates bands from getting tangled up intohandles which increases set-up time.

Solution

Have individuals always take bands apart after workouts and hang them up. It is thesame as putting the dumbbells back on the rack or cleaning the bar off after you’re


done. Fitness minded individuals and athletes understand training room ethics andtypically have no problem helping out.

As a secondary point, have individuals also set-up their own station once they arefamiliar with the workout. This teaches them how to attach bands together which youwill find is often confusing at first.

5. Training too Fast and not controlling momentum safely

Bands speed up momentum, increase ground reaction time and accelerate gravity’sinfluences. That is why they are so effective at improving function.

However, as a beginner you need to still follow traditional strength training rules.

You do not want the band to become a “human slingshot” and potentially cause yourmuscles or joints to be compromised.

Solution

Go Slow at first. All movements should initially emphasize a quicker acceleration and aslow deceleration. Beginners should train in a band that is well below their strengthlevels and learn the movements first.

There is always time to move up but recovering from injury as a result of being in toostrong of a band takes weeks. You want to instill confidence and going too fast is arecipe for disaster.

6. Poor cueing and control with running drills

I have found that the most challenging band drills are the running drills. This isprobably due to the level of poor neuromuscular integration and poor decelerationcontrol most individuals suffer from. Our society simply does not work on movement


and deceleration training enough. All we concern ourselves with is performing isolatedstrength training where deceleration is not needed and is definitely not integrated.

As a result running drills are not progressively taught but rather forced onto theindividual, letting them figure out how to avoid falling.

Solution

With all new individuals I recommend you follow this simple progression.

Step 1: 50% Acceleration only on shuffles and backpedals

Have individuals learn how to move the correct foot when doing shuffles and backpedalmovements. Once they have accelerated out 3 to 5 steps (depending on number ofbands) have them walk back and repeat.

Step 2: 75% Acceleration and light jog or shuffle coming back

Individuals now accelerate out at 75% and work up to 100% as the drill progresses.However as they return they make sure they continue to come back at 50% or less.

Do not let individuals be pulled back by the band. They need to learn how to controlmomentum and soften ground contact without just bouncing back. Emphasize steppingnot hopping back. They control the band, it does not control them.

Step 3: Do full speed on command

Now allow full speed but on command. That will allow you to monitor their footworkand fatigue level.


This entire 3 step process takes approximately 2-3 sessions to go through.

Keep in mind that everyone should be in a band they can easily control. Accidentshappen when individuals are in too strong of a band. Emphasize quality movementwith gradual speed. The work output level will happen without the risk of injury.

Special Note: Do not allow adult fitness clients to run backwards immediately afterperforming straight ahead run outs against the band. Functionally you will not bechallenged in life to ever run backwards while being pulled in that direction. Youtraditionally face your resistance that is pulling you.

This movement simply places too much tension on the Achilles tendon, especially ifyou are training in larger bands. I recommend you do stationary runs instead fortime or do smaller band runs with 50% control on return.


RBT Guidelines

There are a few guidelines we need to cover to make sure you have a safe andsuccessful experience training and implementing bands with your clients.

1. All bands can safely stretch 2 yards. Avoid repeatedly stretching bands more thanthis. They will not break if you go further but if you continue to do that, they willfray and increase the potential for breakage.

2. Don’t attach bands to anything but round, smooth surfaces. By doing this you avoidany stress points on the bands. If you do not have a round surface, use the bandutility straps.

3. Make sure you do not use bands that are too strong. If you cannot go through fullranges of motion and find yourself going very slow and guarded into thedeceleration phase of the exercise, you may have to strong of a band.

Movements should flow well and not be cut short when it comes to lengthening out.

4. Molded bands are not the same as layered bands. Make sure your band is a layeredband or a convection band. Molded bands break easily once they develop a smallsurface cut. Layered or convection bands are far more durable and will not tear ifthey have a small cut.

5. Use handles with small bands to avoid hands becoming irritated during upper torsotraining. However with 2 inch bands or larger, handles are typically not needed. Ifyou do use them, make sure the handle clip is large enough and does not pinch theband.

6. Do not link bands together by tying them into a knot. Bands should be linkedtogether by looping one band through the other. This will be shown later in thismanual. Tying the bands will damage bands quickly.


7. Being a layered band there is an end point. This end point will sometimes peel backabout an inch or less. This is NOT a structural defect. Sometimes the glue doesnot set well at the very end. If this occurs, just clip away that small thin section ofthe band and you will not see further peeling.

Band Strengths

Before we continue I realize that it is very difficult to quantify actual resistance usingbands. If you are a numbers person I can completely understand your frustration.However, if you are lifting for strength gains typically you are using certain lifts likebench or squat to quantify this. Resistance bands are a tool to create differentneuromuscular responses which in turn will increase your squat or bench.

As for quantifying resistance with running, jumping or agility drills, it is all about qualityof movement. If you display good movement quality, you are controlling the bandeffectively and power is coming up.

Resistance bands come in 5 or 6 different resistance levels and colors

Now to make things even more versatile, by linking 2 bands together you createmultiple resistance levels. If mini bands are too strong, all you need to do is link 2 minibands together and you change the minimum resistance to approximately 5 lbs. insteadof 15 lbs.

Mini Bands - 15 - 35lbs

Monster Mini Bands - 35 - 50lbs

Light Bands - 50 - 75lbs

Average Bands - 75 - 120lbs

Strong Bands - 120 - 200lbs

Monster Bands - 200 - 300lbs


You can also create multiple band set-up options that lead to unlimited resistancelevel variations. That is why bands can accommodate to any age or strength level.

Band Width & Resistance Per Band

Ways to Create variations in Resistance

Compared to traditional weight training, RB’s resistance can easily be modified.

No changing dumbbells, adjusting the pin or sliding weights on the bar is needed when

using RBT.

This in turn makes training with RB’s very conducive to fat lose or high intensity time

efficient workouts such as what we see with bootcamps, rehabilitation, or home fitness

workouts. RBT offers a lot when time is limited.

Mini 1/2" wide 5 to 25 lbs

Monster Mini 1/2" wide 10 to 35 lbs

Light 1 1/8" wide 30 to 50 lbs

Average 1 3/4" wide 65 to 85 lbs

Strong 2 1/2" wide 80 to 100 lbs

Monster 4" wide 200 lbs


Ways to modify resistances quickly

1. Step out or step back

By adjusting the length of the band you immediately create resistance changeswhich in turn causes muscles to respond.

By adding length or subtracting length, is like adding resistance on the fly.Great way to perform train supersets.

Special note

You should always have some level of tension on the band. If slack in theband is developed during exercise, you need to adjust stretch length or go toa smaller band if the client is not able to perform a full range of motion.


2. Using 2 band to simulate 1 band

Don’t have a light band??

A mini and monster mini put together willbe about the same strength.

By using a mini band with a monster minior light band you immediately increaseband strength. Using 2 bands to create astronger single band not only increases theresistance but also improves the overallstrength of the system.

3. Link similar bands together

By linking bands together you immediately create more variability in resistance.2 mini bands linked together create 5 to 35lbs of resistance. One mini band is15 to 35lbs. 15lbs may be too much as a client, patient or athlete begins tofatigue.


4. Attach 2 smaller bands into 1 larger band

By attaching 2 smaller bands into a larger band you still getthe resistance benefit of having 2 larger bands linked.However as you fatigue you can eliminate 1 of the smallerbands by letting it float while you use only one of the smallerbands.

5. Attach 3 different size bands to a Band Utility strap

Using a Band Utility Strap, you can attach 3 different level bands onto the strap.As you train use the band or combination of bands that fits your strength for thatparticular exercise. Drop a band or add a band and keep on going.


RBT Top 7 Set-up Options

Set-up #1

Double Linked Band Set-up

By taking 2 bands (Cost Approximately $24-$44) and linking them together will allowyou to perform all the following drills:

1. All Running Drills with 2 people at a time – 6 Exercises2. All Multi-directional Lunge Drills – 8 Exercises3. All Foot Agility Drills and Cone Drills - 10 Exercises4. Unilateral Upper Torso Strengthening - 10 Exercises5. Tug of War Drills – 5 Exercises

This set-up is also a great way to increase resistance variability for clients or athletesthat cannot handle a mini-band by itself.


Set-up #2

Single Band Set up

By taking a simple single band (approximately a $12 -$28 cost) you can train multipleexercises anywhere.

Single Band Drills include:

1. High Pull2. Front Squats3. Hammer Curls4. Unilateral Pushing & Pulling5. Overhead Triceps Pressing6. Reactive Core Training7. All First Step Multi-directional Speed and locomotion Drills8. A Complete Dynamic Flexibility Routine9. All Resisted and Assisted Body Weight Drills

10. Lunge Drills

Flexibility Training

Single Leg

Training

Upper Torso

Unilateral

Training

Body Weight

Assisted Training


Set-up #3

2 Bands In One Band

2 Bands in 1 Band (Approximate Cost $44 - $75) essentially allows you to eliminate theneed for a pulley system. By linking 2 Bands into 1 Band, the ability to performdisassociation or alternating movements as well as Harness training becomes easy.

With this set-up YOU can train a 20 person boot camp in all aspects of fitness includingCardio, Upper torso strength, Lower Torso Strength and Reactive Coredevelopment.

Drills that we implement with the 2 Band in to 1 Band include:

1. Resisted Partner Runs2. Simulated Sled Drags or Pull Variations3. All Upper Torso Alternating Drills4. 3 Partner Quick Foot Drills5. Track Starts6. Fire Outs7. Assisted training8. All double band linked drills

Assisted Push UpHarness Training

2 Bands in 1AlternateTraining


Set-up #4

Crossover Band Set-up

The Crossover Set-up (Approximately $24 - $56) is the most universal set-up of themall. This unique crossover configuration fits the X-Pattern Phenomena which is exactlyhow our body functions.

With this set-up you can eliminate the need for chains and expensive leaper machineswhile easily providing additional reactive resistance to any ground based training drill.

This set up alone will save you easily $3 to $4K by not having to purchaseLeaper machines that run anywhere from $2-3000 per unit and can only train oneperson at a time in a designated area.

The Crossover attachment can be used to perform:

1. All Variations of Vertical and Horizontal Jumps2. Resisted Box Jumps3. Reactive Squat, Jerk Press, & Dead-lift Training4. Lunge Training5. Speed Squats6. Single Leg Squats

Steps to getting into Crisscross set-up

1. Put both bands over shoulders first.


2. Grasp the inside band (band underneath vs. overtop) and push the band downtowards the foot as you bring the foot towards the shoulder. Step into the bandversus hooking the band onto the foot. Most individuals try to bend over andhook the band onto their foot. This causes the bands to fall off your shouldersand subsequently makes you readjust the band.

3. Repeat on opposite side


When getting out of Crisscross set-up it is important to follow this process.

1. Push down on the band and remove foot from the band. Bending over willstress low back and allow bands to fall off shoulder. Also when fatigued postexercise, bending over is very difficult.

Make sure you bring the band over the front of your foot versus off the back of yourheel. This allows you to easily be prepared for the next set.

s

Lateral LungesPush Presses

Speed Squat


Set-up #5

Boxer Grip Set-Up

The Boxer Set-up (Approximately $12 - $16) is an extremely versatile way to work onupper body strength endurance while perform many different functional movementpatterns.

The ability to actually grip something or someone and not have your hands tied up withholding the actual resistance tool in what makes this an awesome training set-up.

Can you imagine hitting a heavy bag, doing linemen drives or incorporating this withother tools during pushing movements??

Can you say big time workout for strength endurance??

The Boxer attachment can be used to perform:

1. All Variation on Speed Boxing Drills2. Excellent for Martial Arts Hand Speed3. Resisted Body weight pushing (Push- ups, Overhead presses)4. Use in conjunction with Med ball or Sandbag throwing5. Use in conjunction with Dumbbell or Kettlebell drills6. Upper body pushing with grasping (Defensive lineman or Offensive lineman drills)


Steps to attaching bands for Boxer hold


Set-up #6

2 Bands – 2 Handle Set-up

The 2 band-2 handle set-up is perfect for partner training. The key is the holdingposition shown below by the individual on the right. Holding in this fashion allowsanyone to essentially hold regardless of size and strength.


2 Band-2 Handle Set-up is great for:

1. Upper torso partner training

2. Simultaneous upper torso partner Training

3. Lower Torso – Upper Torso Partner Circuits

This simple set-up allows you to literally take your boot camp, physical education, smallgroup, or team workouts anywhere and never have to worry about where you are goingto attach your bands.

Also when you are holding or actually exercising, you are always stabilizing. There isno passive rest time during this set-up. You are either working or stabilizing.


Set-up #7

Handle Free Set-up

The handle free set-up is another option that can be used if handles are not available.It provides you a quick and easy way to perform most upper torso exercises without theneed for a handle.

Advantages

1. Eliminates the need for handles

2. Provides proprioceptive pressure through the palm similar to a handle

Disadvantages

1. Some people find it uncomfortable

2. Does not allow for Integrated Curls to be performed easily

Set-up Progression

Place hand through the band Pinch band between thumb andindex finger


Band should create directpressure through the palm

Facing away from bandattachment band should pressfirmly into palm and not compressproximal thumb joint.


Attaching and Linking Bands

As mentioned earlier, band training versatility is a tremendous advantage to RBT. Oneof the major reasons for this versatility lies in their ability to be attached to severaldifferent stationary objects.

However, attaching bands to stationary stable structures is not always easy to figureout. Below I take you through a step by step process on how to attach the bands to:

1. A Bar on the Wall

2. Band to Band

3. Band to Dumbbell

4. Band to Utility Strap

5. Training Handles

Protecting you bands

Keep in mind that whatever you attach your bands to the following situations shouldexists

1. It must be able to withstand moving

2. It must be able to overcome the tension on the band

3. It should be a round surface and create no pressure points on the band.

(Note a square pole with rounded edges will still create pressure points. Irecommend you use a band utility strap if attaching to this type of surface.)


Attaching to a Bar

Step 1

Loop band over rounded surface and take long loop through theshort loop.

Step 2

Snug band around bar by shaking the end of the band.

Attaching Bands Together

Step 3

Repeat step 1 but instead attach band into band.

Once you have looped second band through itself grab long end andshake to tighten.


Attaching to a DB

Dumbbells can be another good way to attach your bands for training. Using a similarprinciple as above, attaching a band to a dumbbell adds another entirely new dimensionto resistance band training.


Keys to attaching to a dumbbell

1. Primarily use mini or monster mini bands. Any stronger band will probably causethe dumbbell to move.

2. Best for short amplitude movements like dips, curls, or squat jumps or shouldersquat presses

3. Need to utilize a large dumbbell of 90 lbs or more to avoid dumbbell moving around.

4. Always assess the dumbbell weight to band resistance to make sure the bandresistance is always lower.

5. Recommend Hexagon dumbbells over standard plate dumbbells

Shoulder

Presses

Speed Squats

Pull UpsDips

©Copyright 2008 PERFORMAX

Resistance Band Utility Strap Instructions

The Band Utility Strap (BUS)that could potentially damage your bands.

The BUS is created by sliding a 2 inch and 8 inch piece of plastic tubing over a 1 inch x50 inch long piece of heavy duty nylon strapping. Once in place the ends of the nylonstrap are triple stitched together to create a secure linkof pressure.

The longer plastic piece is where you will attach your band to prevent any damage toyour band during your workouts.

The shorter plastic piece is what you place into the

If you use the strap to attachfeed the large plastic piece through the smaller plastic piece as shown below.

***

BUS is designed to be usedused with any other type of training tool

©Copyright 2008 PERFORMAX- Performance Training, LLC (www.resistancebandtraining.com- 57 -

Resistance Band Utility Strap Instructions

(BUS) is a great way to attach your band to doors or surfacesthat could potentially damage your bands.

is created by sliding a 2 inch and 8 inch piece of plastic tubing over a 1 inch x50 inch long piece of heavy duty nylon strapping. Once in place the ends of the nylon

together to create a secure link that will withstand

The longer plastic piece is where you will attach your band to prevent any damage toyour band during your workouts.

The shorter plastic piece is what you place into the hinged side of a door

If you use the strap to attach your band onto a squat rack, tree or pole; make sure youfeed the large plastic piece through the smaller plastic piece as shown below.

*** Band Utility Strap Disclaimer***

BUS is designed to be used only with RBT and is not recommended to beused with any other type of training tool

***

www.resistancebandtraining.com)

is a great way to attach your band to doors or surfaces

is created by sliding a 2 inch and 8 inch piece of plastic tubing over a 1 inch x50 inch long piece of heavy duty nylon strapping. Once in place the ends of the nylon

that will withstand up to 800lbs

The longer plastic piece is where you will attach your band to prevent any damage to

hinged side of a door.

your band onto a squat rack, tree or pole; make sure youfeed the large plastic piece through the smaller plastic piece as shown below.

with RBT and is not recommended to be


Benefits of using a BUS

1. Allows individuals to workout in Hotel rooms

2. Provides easy attachment sites for Outdoor Bootcamps or Playground training

3. Allows for convenient attachments in Gyms for PE or Team training

4. Provides guaranteed attachment that will not damage bands

5. Allows for easy attachment into car doors for training

The Band Utility Strap also creates additional space between the band attachment andthe training area. This is important if you are doing simple one or two step drills whileusing a 2 linked up band setup.

**Always make sure you have plenty of stopping space between you and the bandattachment in case a miss step occurs **

Regardless of the number of bands used, the same stretch recommendations of 1.5 –2.0 yards/ band still apply.


Attaching Utility Strap into a D

Jamb

Using a utility strap, close the door and loop

the band through the strap and then attach

in a similar fashion as if it was attached to

the pipe. Once attached on to the strap, by

pulling or pushing on the band, the door is

actually being pulled into a closed position.

This will prevent the door from acc

opening up.

The smaller plastic piece is designed to lock

into

the hinged side of the door jamb

door is closed.

Attaching Band Utility Strap to a squat

rack or stable free standing structure

When you attach the strap to a squat rack

or some other type of stable structure,

make sure you feed the larger plastic end

through the strap as shown in the picture.

Once in place, attach your band like you

would if this was a regular pipe system.

Once in place the strap should not slide

down if securely tightened.

Also make sure you tighten down the band

onto the plastic firmly to avoid it sliding onto

the nylon


Attaching Utility Strap into a Door

Using a utility strap, close the door and loop

band through the strap and then attach

in a similar fashion as if it was attached to

the pipe. Once attached on to the strap, by

pulling or pushing on the band, the door is

actually being pulled into a closed position.

This will prevent the door from accidentally

The smaller plastic piece is designed to lock

hinged side of the door jamb once the

ching Band Utility Strap to a squat

or stable free standing structure

When you attach the strap to a squat rack

or some other type of stable structure,

make sure you feed the larger plastic end

through the strap as shown in the picture.

Once in place, attach your band like you

would if this was a regular pipe system.

e in place the strap should not slide

Also make sure you tighten down the band

onto the plastic firmly to avoid it sliding onto

Band should not tighten around

nylon because this will quickly

damage your


Band should not tighten around

nylon because this will quickly

damage your band


Other BUS Connection Options

Squat Rack

Tree

Trunk

Basketball Pole

Automobile Door


RBT Handles

RBT handles are designed primarily to be usedwith mini, monster mini and light bands. Theextra wide clip allows the bands to easily beclipped into the handle without snagging theband.

Their unique design allows an individual tonever have to let go of the handles as theyswitch exercises. This makes circuit trainingtransition quick and easy which in turn makesthe work more enjoyable and productive.

*** RBT Handle Disclaimer ***

Training handles are designed and recommended to be used with RBTonly. Using handles for other purposes or with other training equipment is

not recommended.

***


DevelopingDynamicFlexibility Using

“Developing Resistance Free

Locomotion”

Dynamic Flexibility and MobilizationTraining


RBT Flexibility and Mobility Training

The emphasis on developing strength and cardiovascular conditioning is often providedfar more attention than the area of dynamic flexibility.

Flexibility training has long been looked upon as that necessary evil you as a coach orathlete felt compelled to do prior to practice or an athletic event. Remember thosepainful, contortionist positions that were suppose to warm you up and prepare you forcompetition while helping prevent injury. Well there are better and more productiveways to lengthen out the body and traditional static flexibility is definitely not theanswer.

In dynamic RB stretching, long holds and slow movements are replaced withprogressive overpressure, rhythmical movements performed in a controlled highly activecontract – relaxed fashion.

Dynamic band stretching maximizes muscle length by challenging the individual to workagainst a resistance (the band) or by creating an accommodating force that takesmuscles and related joints gradually further into tri-plane ranges of motion.

Why Stretch with Bands

1. Accommodating Tension

Remember a band is a muscle without a neurological influence. That said a bandaccommodates well with muscles. As a muscle reaches its end feel the band does notforce it beyond but rather gradually lengthens it as the muscle releases or relaxes.

Rigid straps do not accommodate and dynamic movement training alone does notcreate adequate passive over pressure.


2. Accommodating Resistance

Resistance bands come in multiple resistance levels. As your muscle tissue adapts, youare able to increase resistance which in turn will increase lengthening.

Rigid straps cannot provide increased accommodating resistance.

3. Adheres to your body

Resistance band’s tacky surface allows the band to adhere to the body which eliminatesslippage and provides a means to create outstanding joint distraction along withlengthening.

Simple dynamic movement does not create joint distraction which can decreaseproprioceptive hypersensitivity and allow muscles to relax better.

4. Total Control

Band flexibility training puts you in complete control. This eliminates the need for apartner and the possibility of injury due to over stretching by the partner.

General Band Stretching Recommendations and Guidelines:

1. Beginners should use a mini or monster mini band. As you become strongerwith the movements you can increase your band tension.


2. All pressing actions during the Lumbo/Pelvic/Hip Complex (LPH) stretchingshould be active, non-ballistic, rhythmical movements that progressively takeall lower extremity joints, especially the hip, into greater ranges of motion as aresult of band tension and muscle contraction.

3. The goal is to stretch into ranges that are difficult not just go where you caneasily go. Stretching will hurt but should not be overwhelming to where thebody is inhibited to lengthening out.

4. As you stretch, increase band tension. That will not only make it more difficultto press against the band but will also create a more aggressive stretch and astronger passive overpressure.

“Stretching is a long term commitment, not a 1 month phase”.

5. All Hip stretches should be performed with a dorsiflexed ankle. This will helpsimulate actual heel strike in gait and create a better lengthening of the entireposterior chain as well as increase neurotension stretching.

6. You should not experience any low back pain with band stretching unless youare allowing the opposite leg to compensate. Avoid this by keeping theopposite leg against the wall and flat.

7. Monitor and make sure you keep the non-stretched leg against a solid structurelike a wall or post to avoid any compensation.

Secret Tip: Spend at least 10 minutes every day goingthrough the progressive stretching program for the first4 weeks. You can than decrease to 5 days per week ifyou choose to.


Each participant should complete approximately 2 x15 reps of the following 4 exercisesor spend approximately 1.5 minutes in each stretch position.

1. Ankle Mobilization Dorsiflexion Inversion Eversion Achilles Tendon

2. Posterior Chain Mobilization and Stretching

Middle Hamstring Medial Hamstring Piriformis and Hip Rotators Lateral Hamstring

3. Anterior Chain Mobilization and Stretching

Side lying Hip Flexor – Quadriceps Stretch


ANKLE MOBILIZATION SEQUENCE

Set-up

Sitting down place band around your waist Place band around the ball of the forefoot as discussed Wrap around one additional time and secure tightly Place opposite foot under the calf of the stretched leg Pull back on both sides of the band until ankle is fully

dorsiflexed

Dorsiflexion Stretch


Set-up Sitting down place band around your waist Place band around the ball of the forefoot as discussed Wrap around one additional time and secure tightly Place opposite foot under the calf of the stretched leg Pull back on the inside band pulling forefoot medially

with the bottom of the foot facing medially

Inversion Stretch


Set-up

Sitting down place band around your waist Place band around the ball of the forefoot as discussed Wrap around one additional time and secure tightly Place opposite foot under the calf of the stretched leg Pull back on the “outside” band pulling forefoot laterally

Eversion Stretch


Set-up Sitting down place band around your waist Place band around the ball of the forefoot as discussed Wrap around one additional time and secure tightly Place opposite foot under the calf of the stretched leg Pull back on both sides of the band until ankle is fully

dorsiflexed

Make sure you firmly press the band down over the patella tosecure it prior to performing ankle dorsiflexion

Achilles Stretch


Posterior Chain Mobilization and Stretching

Placing band on foot and positioning the body for hip stretching series

1. Place the band around the arch of the foot and wrap the band around the footone additional time to securely attach the band. Very important to make surethe band is on the arch not the ball of the foot.

2. Take the non-stretching leg and place the foot firmly against the wall with theknee as flat as possible on the floor.

Middle Hamstring Stretch (Left leg)

1. Grasp the band about 6-8 inches off the foot and pull the elbows to the floorwith the knee flexing towards your chest.

2. From this knee to chest position, perform 10 reps of heel presses to the ceiling.Try to straighten the knee as much as possible while the hip remains in at least90 degrees of flexion.

**Arrow

indicates

direction

of force

Secret Tip: Common error is to push the legaway from the chest rather than keeping itrelatively close to the chest and pressing theheel straight up towards the head.


3. After completing 10 reps, re-grasp the band closer to the foot increasing theband tension. Once again begin straighten the knee without letting the hip gointo less than 90 degrees of flexion.

Medial Hamstring Stretch (Left Leg)

1. After completing the middle hamstring stretch, take the band in the right handand place it into the left hand. Take the free end of the band, grasp it with theright hand and place it behind the head.

2. Now with the leg to the left of your body, once again perform a pressing actionof the heel, trying to straighten the knee. Try to keep the hip as flexed aspossible while attempting to straighten the knee. A common error is to let thehip straighten with the knee. Your goal is to maintain good hip flexion andabduction while creating full knee extension.

3. Perform 1 set of 10 presses, then grasp the band closer to the foot and pulldown again to get even more hip flexion, abduction and external rotation.Repeat 10 more presses

Secret Tip: Common error is to push the leg away fromthe chest rather than keeping it relatively close to thechest and pressing the heel straight up towards thehead.


Piriformis and Hip Rotator Stretch (Left leg)

1. After completing the medial hamstring stretch, now just switch hands, placingthe band in your right hand and putting the end of the band in your left handbehind your head. You will need to grasp the band about 4 inches off your footfor this stretch.

2. Using the band more as a pulling strap, gently pull the left foot/ankle towardsyour right shoulder. Work on bringing the foot towards the right shoulder notdown towards the right hip. You should feel a good stretch in the leftbuttock/lateral hip region.

3. Easing off on the band while repeating 10 total reps. You are welcome to holdthe stretch for 2-3 seconds before releasing the pull if you choose to. Youshould not need to let go of the band at anytime. Just move the elbow up anddown.

Pulling

downward

towards

right

shoulder


Lateral Hamstring Stretch (Left leg)

1. After completing the piriformis stretch, slide your right hand down the bandaway from your foot about 3-4 inches and place the right elbow on the floor.

2. Now perform 10 reps pressing heel and straightening the knee out and acrossyour body. After completing those first 10 reps, re-grip the band closer to yourfoot and pull the knee closer to your chest. Complete an additional 10 reps.

3. You should feel a stretch from your left lateral butt, along your lateral hamstringinto your lateral calf. Especially if you maintain a dorsiflexed ankle and pushwith your heel.

Two common mistakes are:

1. To let the hip go into extension while the knee is extending. You want hip flexion,adduction with knee extension.

2. Make sure your right foot remains on the wall straight up and down to avoid lowback compensation.


Anterior Chain Mobilization and Stretching

Hip Flexor-Quadriceps Stretch (Left leg)

1. Without detaching the band from your foot, roll over onto your right side

2. Once on your right side, place your right foot against the wall with your rightknee and hip both flexed at about 90 degrees or more. You should be able toeasily see your right foot and knee as you look down.

3. Make sure your upper torso is perpendicular to the wall while your left legrests with the band still attached to your foot.

4. Now lock your elbows straight by extending your arms directly over yourhead. Your arms should remain in this position during the stretching. Toactivate your abdominals to stabilize your low back, the arms should remainstraight and be reaching while the left leg is pressing backwards.

5. Now with your arms locked overhead and your right foot firmly on the wallfor support, press the left foot back, letting the knee straighten and the hipextend. This will create a strong stretch into the quadriceps and anterior hip.

6. Release the stretch by letting the left leg return back to starting position.Repeat 10 more times.

7. After 10 reps try to pull the band tighter by reaching down on the band withyour hands and re-grasping closer to your foot


8. After 10 reps try to pull the band tighter by reaching down on the band withyour hands and re-grasping closer to your foot

9. Repeat 10 more left foot presses backward

To Learn a Step by Step approach to teaching the RBT Flexibility Program Check outTotal Flexibility with Resistance Bands DVD and Training Manual at

www.resistancebandtraining.com

Secret Tip: Pressure at the knee cap indicates tightness of the quadriceps, hipflexor and IT Band. Precede slowly, decrease band tension and allow the thigh tocome off the floor into hip abduction. Gradually work into hip Adduction asflexibility improves

Start Position – Note elbows locked out

Anterior

Stretch

Position


.

“Trunk stabilization that the Hip and

shoulder depend on”

Developing a Reactive Trunk


Trunk Reaction Training

The role of the trunk (or the core) is very simple.

“Maintain your Center of Gravity over your Base of Support while upper andlower extremities get it done”

Based on that definition, the trunk muscles like all muscle react to maintain control ofyour center of gravity (COG). The trunk muscles are not “movers”; they are“stabilizers” specifically of the low back which is where your COG exists. The trunkreacts primarily to how it is driven by the motion of the upper and lower extremities.

For a moment let’s internalize and be your trunk muscles…..

You are playing a simple game of catch with your son when unexpectedly he throws aball high and to the left. You quickly reach and jump up as high as you can, hoping tocatch the ball in your glove on your left hand. You get it but now as you come downyou are forced to land on your left leg by itself with your body fully extended out infront of the left leg.

You land safely...Whew

Here is what your trunk said…. “I had to really get stretched and slow down the trunkwhen my friend the left arm all of the sudden had to reach out. Then I had to makesure I kept my other friend the low back stable over his friend the pelvis when ourneighbor the left leg landed by himself onto the ground (which by the way is really hardand does give).”

“Thank goodness I kept everything in line and was able to decelerate when we landed.Also, I am glad the hip grabbed a hold of me quickly when the left foot landed. I sure


bet the knee was happy to see the butt muscles were there to help. Can you imaginehow much more difficult that landing would have been if there would have been one ofthose apples on the ground where the left foot landed??”

“Thank goodness I have been trained to react to changes in momentum, gravity andground reaction forces.”

“Let's keep playing.”

The Rules of Reactive Trunk RBT

Isometric before Dynamic

Training the trunk to stabilize isometrically and then dynamically through functionallybased RBT will proprioceptively teach the core muscles to react and work together toeffectively stabilize your Low Back and avoid your COG from being driven to far any oneplane of movement.

Get to standing with your Isometrics

The trunk must learn to function and react to ground reaction forces. The trunk must

be trained in standing in order for the trunk muscles to recognize and respond as they

do in function.

Emphasis Tall Posture first

Most individuals as they load their trunk in standing will lean forward to compensate.

This flexes lumbar spine and increases disc pressure. Use small bands and emphasize

tall posture.

Training the trunk to stabilize isometrically and reactively iscritical if we want to prevent serious injury to the peripheraljoints and low back region.


Staggered is better than Parallel stance

Staggered stance is always more forgiving on the low back and provides the body with

a significantly more stable base of support.

Bottom up driver is safer than top down

Bottom up driver can be easily created by simply moving your feet. By working from

the bottom up, you do not have to create as much translational force through the low

back. This will protect your low back and allow the trunk to learn how to protect it.

Small amplitude movement

Use small amplitude movements at first. Monitor low back to avoid excessive extension

or “arching”.

Use Frontal or Sagital plane First

There is no rule on which plane of motion is safer. Implement reactive training in the

plane that creates the most normality and least amount of compensation.

When implementing Reactive RBT for the trunk consider these 2 questions….

Question - What attaches the Right Arm to the Left Leg??


If the Right arm had to tell the left leg something very important, who would it have toget approval from first??

Answer - The Trunk (Specifically the Lower abdominals (TA, EO, IO) muscles

The arms and legs are attached to the trunk. Without the trunk your arms and legs areessentially functionless. Therefore all movements that create simultaneous orindependent upper and lower extremity activity must also activate the trunk to helpcreate a stabilizing point for force production to be created from.

Question - What is your best trunk exercise??

Answer - Any exercise done on your feet that makes your arms move while lower torsois stationary or that keeps your arms stationary while your legs are moving orgenerates movement in one arm and one leg while the opposite arm and leg arestationary or where both arms and legs are moving possibly in opposite direction.

Why train your trunk with Bands

1. It challenges end range movement with the greatest force. You want your trunk toprotect your low back at the extreme end of ranges where injury occurs.

Mid range stabilization is not usually where injuries happen.

2. Considering your trunk is 3 dimensional, bands are a perfect training tool becausethey not only move in all 3 planes but also allow you to create force vectors in anyplane combinations.

3. You can train speed and accelerate momentum on the load not just on the unload orthe concentric phase of the exercise


Trunk Reaction Progression

Level 1

Assisted Trunk Isometrics

For most individuals developing good neuromuscular awareness of trunk stabilization

takes unweighting or unloading the system to ensure effective stabilization of the low

back.

This can be easily done with RBT by using the band to lighten gravity.

With floor isometrics all you need is an attachment site that is elevated. A door

connection typically works well if a bar or squat rack system is not available.

Using

Assisted Prone Plank

Assisted Lateral Plank

Assisted Bilateral Bridge

Assisted Unilateral Bridge


Bands with Additional Devices with Assisted Stabilization

Using an assisted device to improve stabilization while working on with other types of

tools is also a great way to add RBT variety

Assisted Stability Ball Prone

Plank

Assisted Kneeling Wheel Stabilization

MedBall Assisted Roll outs

Assisted Wheel

Stabilization


Level 2

Body Weight Isometrics

Once able to handle unweighted trunk isometrics the next step is to begin incorporating

body weight isometrics using the same exercise. Once able to comfortably do body

weight training, adding a stability ball or balance board for additional challenge is fine.

Body Weight Unilateral BridgeBody Weight Bridge

Body Weight Lateral Plank


Step 3

Partial Weight Bearing RBT Isometrics

Your trunk must be able to isometrically sustain a hold position in relative neutral. Thiswill provide the absolute strength needed when we begin to challenge the trunkreactively.

Using the band with traditional plank training provides a proprioceptive feedback thatteaches your body where force must be applied. You are able to segmentally stabilizeand train the weak link or segment by placing the band at that level.

Once individuals understand where neutral is and how to hold it, they now can senseand have an appreciation for when they are going to far during reactive training.

Resisted Bilateral Bridge Resisted Unilateral Bridge

Resisted Prone PlankResisted Lateral Plank


RBT Isometric Stabilization

Adding a resistance band to traditional Plank drills creates a proprioceptive responsethat helps activate the lower abdominals more than just gravity alone.

With the band pressure applied to the mid lumbar region it automatically causes the

trunk muscles to engage and lift up the low back to maintain neutral.

This simple addition makes planks an incredible isometric trunk stabilization drill with noneed for additional tools.


Step 4

Standing Isometric Stabilization

Standing trunk isometrics allow individuals to create an appreciation for spinal neutralwhen weight bearing or when ground forces are applied as with stepping or in gait.Since we are now in weight-bearing, glutes are activated simultaneously.

Cues Include:

1. Keeping Weight through your heels to engage glutes

2. Knees should be slightly flexed to decrease locking out of the Lumbar spine

3. Hips should be slightly pushed back to engage the glutes and improve BOS (Base ofSupport).

4. Focus is on lower back to avoid hyperextension

5. Drawing in of the lower abdominal region engages lower abdominals more (andensure stability of the low back.

6. Keep elbows locked and over head. You should not be able to see your hands.

7. Feet should remain about shoulder width unless a greater BOS is needed.


Special Note

If shoulder pain or weakness occurs put hands on top of head to decrease lever arm.Can move out to increase tension

Rotation with Shorten Lever Arm

Sagital Plane with Shorten LeverArm

Frontal Plane withShorten Lever Arm

Goal is Perfect posture with no hyperextension at the low back, leaning forward or

laterally shifting hips. Hold for 30-45 seconds in all 3 positions


Dowel-Band Isometrics

Dowel isometrics add a greater transverse plane influence onto the trunk because ofthe ability to place resistance lateral to the COG.

Also it takes the same level of band and makes it immediately more difficult by simplyincreasing the lever arm.

Don’t forget you can place your feet staggered or if you want a greater challenge… GoParallel.

Sagital Plane

Transverse

Plane

Frontal Plane


Step 5

Creating a Ground Reaction driver with Lower torso Stepping

This is a bottom up driver because the lower torso is moving while the upper torsoremains isometric. This will decrease L5 sheer forces while activating lowerabdominals effectively.

Key is to keep upper torso locked in. Placing hands at the head is an effective

modification if shoulder pain or weakness is the limiting factor.

Arrow indicates direction

of step of right foot.

Sagital Plane Stepping

Frontal Plane


Adding a dowel creates a longer lever arm that challenges the trunk stabilizationwithout increasing resistance band size. Similar step back drills can easily beincorporated.

Transverse Plane


Step 6

Developing Dynamic Simultaneous Hip and Trunk IntegratedStabilization

Why the Hip is a necessary Partner in Stabilization

Even though the trunk is obviously the link that keeps all movements integrated, thehip (especially the Glute Medius) plays a huge role in maintaining dynamic stabilityduring many ground based movements.

The glute medius is a primary frontal plane hip stabilizer in sagital plane movement likewalking, running, squatting, and lunging. If the glute medius does activate quickenough and create sufficient force reduction as the foot contacts the ground, the knee,ankle, hip and most importantly the low back will be asked to absorb unnecessaryforces.

Also the piriformis (which is a small external rotator muscle) is now asked to be one ofthe primary hip frontal plane stabilizers. Unfortunately the piriformis is neither largeenough nor strong enough to do that. As a result additional hip rotational tightness willbegin to occur.

Even though the trunk musculature may be functioning well, it cannot biomechanicallycreate enough force to make up for a weak Glute Medius. This is why the forcecoupling that occurs between the lower abdominals and glute medius is a key to overallground based stabilization.


RBT for Frontal Plane Hip Stabilization

Distal thigh shuffles variations

Make sure you maintain a wide base of support while performing a lateral step

movements. This will also assisted with creating effective BOS reaction in the

upcoming locomotion drills

Now Bring in the Trunk

Creating a dynamic drivers from the top down and bottom up will now maximiallychallenge trunk through total chain reaction. This is highly advanced training thatshould not create any lower back pain or DOMS into the lower back region.

Very often in function, upper and lower extremities are engaged in activitysimultaneously. Think of throwing, running, tackling, wrestling, or climbing a ladderwith your hands full.

In these circumstances the trunk is now forced to deal with multi-vector forces. Multi-

vector RBT does an excellent job of training the trunk how to deal with these frequent

circumstances of sport and life.


Our lives revolve around multi-directional trunk stabilization. The following are just a

few examples where this comes into play.

All Change of Direction Sports

All Construction Work

Carpentry

Most Manufacturing jobs

Masonary

Parenting

Band Utility strap set up for Multi-Vector Trunk Reaction RBT

The band utility strap plays a significant role in training multi-vector and multi-

directional trunk stabilization.


Multi-vector Saggital Plane

The drills can be done by driving from the top or

bottom. From the top you will perform a simple tricep

press and from the bottom you will perform a simple

step back.

Multi- Vector Frontal Plane Trunk and Hip Stabilization

Again performing a simple step action laterally is a way to increase the driver actionfrom the bottom – up.

Overhead Step Back


Goal is to demonstrate good trunk stabilization, no low back buckling (decelerationcontrol) with good upper – lower torso rhythm that leads to maximum powerproduction through upper and lower torso.

Bands – Bags and Balls

The band hip attachment can also be used to train the trunk in conjunction with other

tools such as medballs or sandbags.

Incorporating the same step action while supporting the bag or ball over head will

immediately challenge the trunk to react and stabilize

Med Ball overhead

throw with hip band

Sandbag overhead

forward lunge with hip

band

Stepping back creates aposterior driver whenperforming a medballoverhead throw or posteriorswing.

Performing a forward lungecreates an anterior drivingforce with the bag whilecreating an assisted forwardlunge.


Everythingis aboutimprovingTraining

Training Locomotion from the top down”

Developing Reactive “Upper Torso”Strength


Training Locomotion from the “Top Down”

As we venture into Upper Torso RBT, keep in mind that the functional art ofambulation or locomotion is what all resistance band exercises and workouts aredeveloped around. Locomotion is the #1 functional goal of our body. It is thetemplate that was used to systematically and functionally create our body. Our body’sultimate performance hinges directly around our ability to run, walk, skip, hop, or crawl.Even hybrid movements like throwing, swinging or swimming take on many of thecharacteristics of normal locomotion.

Every exercise we discuss from here on out will influence one or more components ofmulti-directional locomotion.

With functionally based training, you always have neuromuscular stabilizing and forceproduction occurring simultaneously. Sometimes one is more dominant than the otherbut both are occurring.

To ultimately create some type of movement or acceleration all muscles cannot becreating force production. There is always a balance of force reduction (stabilization ordeceleration) to force production (active movement or acceleration) occurring.

Stabilization is Really the key to Force Production

As we already discussed in the core stabilization section, stabilization‘s greatestinfluence occurs prior to the point of transformation while at the end of the loadingphase. That said you will notice immediately that there are primary stabilizers ofpushing (trunk musculature) and primary stabilizers of pulling (posterior chain)regardless the plane of movement.

These stabilizers will be the key to your ability to create force production at the righttime and in the right sequence. Loss of this stabilization factor right beforetransformation occurs is known as a “force leak”


Force Leaks are created as a result of poor neuromuscular timing and weakness. Themost notable result of a force leak comes in throwing where a pitcher as a result ofcore weakness drops his hips and “opens up to early” which in turn puts his arm too farbehind him.

Another example is with horizontal pushing where there will be buckling of the low backas force production is initiated. This buckling is a result of poor neuromuscularactivation of the lower abdominals at the point of transformation.

Yes, trunk stabilization training like planks will help but that training must be done instanding so the hip and shoulders are also “invited”.

Force leaks are very easy to identify during functional movement training.

Simply by watching how someone sequences their movements often shows the forceleak. Movements should look fluid and not appear to be occurring segmentally. If amovement looks jerky or a certain segment of the body looks ahead or behind anothersegment, you have a force leak.

Speed will also bring out force leaks because speed makes neuromuscular sequencinghappen faster which means neuromuscularly, the body must be finely tuned.

Bottom line is that you do not have to be an expert to understand or find force leaks.Training with resistance bands using functionally ground based movements will allowyour athletes or clients to eliminate force leaks automatically.


Key Variables of RBT

Unlike traditional weight training, RBT provides you several more variables tomanipulate along with the normal increase of resistance. This is why functionallyresistance bands are unmatched when it comes to training all aspects function strengthand power.

The following are all the variables that can be “manipulated or tweaked” duringworkouts to create a different neuromuscular response and strengthening adaptations.

Planes of Motion Base of Support Speed of Load Unilateral vs. Bilateral Band Placement as it Relates to COG Band Resistance Force Vectors

Planes of motion

Planes of motion include the standard sagital, frontal and transverse planes. Howeverthere will also be exercises that incorporate combinations of these planes which willcreate unlimited planes of motion options.

Knowing that no functional movement is strictly single plane, this adds greater rationaleto the importance of incorporating RBT into all workouts.


Base of support

BOS from a stationary standpoint involves parallel, staggered and unilateral positions.However in function your upper torso movements can also incorporate a moving BOSlike with towing or dragging. RBT advanced drills allow you to easily incorporate whatis referred to as total integration movements or as I say….

“Power on the Fly”

Speed of Load

By this point the importance of loading is obvious and hopefully well understood.Knowing that RBT can accelerate momentum and gravity, it becomes the ultimate toolfor training fast loading which results in fast unloading, greater acceleration andmaximum power production.

Creating an accelerated eccentric phase of strength training is the essences of ReactiveRBT.

Unilateral vs. Bilateral

Simultaneous training allows the body to remain maximally stable during ground basedtraining. However when Unilateral training occurs there is an overloading to one side ofthe body thus changing your center of gravity. Unilateral training requires greaterstabilization especially in the transverse plane.

Considering most of our functional activities (running, throwing, jumping) are oftenunilateral in nature this form of training becomes very important to overall improvementin daily as well as athletic performance.


Band Placement as it relates to Center of Gravity

Our lumbo-pelvic-hip (LPH) complex is our power center for force production(acceleration) and force reduction (deceleration). The more we can directly influenceor train the LPH the more power production can be created.

Attaching the band further away from our center of gravity (like at the hands) createsan immediate need for greater core or LPH stabilization. Greater stabilization strengthat the LPH will allow us increased stabilization in the lower torso which will increasepower production with upper torso strengthening exercises.

Band Resistance

Bigger bands, longer stretch, greater the work load. Increasing band resistance iseasy. Just step out further.

Remember each band can safely stretch 2 yards repeatedly

Force Vectors

Horizontal force vectors are frequently left out of most workouts. Can you imaginewhat would occur if you could work horizontal and vertical force vectorssimultaneously?

You guessed it …. The Ultimate functional training response!!

RBT is all about training movement not muscle. Force vector training is simple withRBT because bands adapt easily to all vectors or vector combinations.


Upper Torso Horizontal Vector Training

Horizontal Vector (HV) RBT is often the least trained yet functionally plays the greatestrole in daily as well as athletic activities. Horizontal vector training influencestransverse plane stabilization more than vertical vector training and proprioceptivelyinfluences acceleration in running or locomotion.

The key to all upper torso movement is the ability to load followed by an effective forceleak free transformation into a powerful unloading or acceleration phase.

A powerful acceleration represents an effective load and transformation. Withouteffective transverse - sagital plane stabilization, power is lost in the horizontal vector.

The initial goal with upper torso training is to master the 5 key HVRBT Horizontal Vectormovements in a more stationary position before adding in greater mobility.

Double Band HVRBT (Horizontal Vector) Exercises are:

1. Standing Horizontal Press2. Standing Horizontal Pull3. Standing Bent-over Vertical Press4. Standing Horizontal Curl5. Standing Vertical Triceps Press


Keys to watch for with Upper Torso HVRBT (Horizontal Vector)

Monitor how well people maintain foot position and avoid frequently adjustingtheir feet or BOS

Monitor low back with regards to hyperextension (or buckling), especially duringpushing movements. Lower abdominals are the key load stabilizer for pushing.

Monitor how well the hip(s) hinge during pulling movements. The glutes are thekey load stabilizers for pulling and when weak will look to the low back forcompensatory assistance.

Avoid excessive rotational movements initially until Reactive trunk stability isbetter. Interestingly this usually occurs automatically within 3-4 weeks of RBT.

Rotation is the key to power but also the #1 mechanism for injury. Monitor thisclosely as clients exercise. You want rotation through the shoulder and hip, notthe low back.

Let lower and upper torso integration happen naturally. Individuals as theyfatigue will either “recruit” the lower torso or “substitute” with the low back.There should be an equal balance of movement at the shoulder, hip, knee andankle while the low back stays relatively neutral. Excessive low back movementbecomes obvious as fatigue sets in.

“Why Recruit when you can Substitute often becomes the theme for individuals new toRBT”


Upper Torso Horizontal Vector Exercises

Horizontal Push

Key load stabilizer is the lower abdominal musculature with the help of the glutealmuscles on the back leg when in a staggered position.

Staggered stance will be the most powerful position and a good starting position.

Pushing is consistent with triple extension in gait and will assist with improving runningacceleration.


Horizontal Pull

Key load stabilizer will be the gluteus medius and quadriceps complex.

Staggered stance again is good starting position to help protect and keep L5 stable.However the parallel position will create the greatest amount of pulling power


Horizontal Bent-over Press

Key load stabilizers will be the calf and gluteal muscles on posterior leg in staggeredstance. The key is to maintain the Bent-over position.

Staggered stance is the most powerful position and recommended for beginners

Again bent-over presses will complement the triple extension phase of running


Horizontal Curl

Key load stabilizers will be gluteal muscles with staggered stance or the lowerabdominals in a parallel stance. Often people will look down or flex through theshoulder girdle to avoid needing lower abdominals. Maintaining a good upright positionwill not only activate the trunk more but will also recruit the primary muscles moreeffectively.


Overhead Triceps Press

Key load stabilizer will be the trunk unless an upright position is not maintained.

By maintaining an upright position the overhead position lengthens the trunk whichactivates it. By flexing forward at the hips or low back, the trunk is deactivated.

This is a very common compensation when resistance is to high as it relates to thetrunk stability.

Staggered stance position will take the stabilization emphasis off the trunk by bringinghip the gluteal muscles for assistance. The staggered position also allows the low backto be placed in a less compensatory position.

Definitely go with staggered position at first.


Upper Torso HVRBT Progression

Exercise Recommendation

Level 1

Stationary Staggered Horizontal Push

Stationary Staggered Horizontal Pull

Stationary Staggered Bent-over Press

Stationary Staggered Curl

Stationary Staggered Triceps Press

Level 2

Stationary Parallel Horizontal Push

Stationary Parallel Horizontal Pull

Stationary Parallel Bent-over Press

Stationary Parallel Curl

Stationary Parallel Triceps Press

Level 3

Split Squat into a stand up Horizontal Push

Split Squat into a stand up Horizontal Pull

Split Squat into a Bent-over Press

Split Squat into a stand up Curl

Split Squat into a Triceps Press


Level 4

Split Squat into an Alternating Horizontal Push

Split Squat – Reach into an Alternating Horizontal Pull

Staggered Alternating Bent-over Press

Parallel Alternating Curl

Parallel Alternating Triceps Press

Level 5

Staggered or Parallel Single Arm Horizontal Push

Staggered or Parallel Single Arm Horizontal Pull

Staggered or Parallel Single Arm Bent-over Press

Staggered or Parallel Single Arm Curl

Staggered or Parallel Single Arm Triceps Press

Level 5 can use either a parallel stance which will in general create a greater need for

trunk stabilization

or

A staggered stance which requires using the opposite leg forward to increase lower

torso stabilization and simulate locomotion mechanics


Training Parameters

Beginner RBT

30 seconds on 30 seconds off

3 sets each exercise

Level 1

Intermediate RBT

30 – 15 sec.

3 sets each exercise

Level 2-3

Advanced RBT

20-10 sec (Tabata Format) or 45 on 15 off

Repeating entire upper torso circuit Level 3 or 4 for 10-15 minutes

Once the 5 Key HVRBT movements are mastered the following are effective and easyvariable tweaks

Planes of movement (Lateral or transverse) BOS changes (Parallel, Staggered or Single Leg) Adding in lower torso mobility including a Squat or Split Squat Going to Unilateral vs. Bilateral movements Increasing speed by increasing reps/time of set Increasing band resistance by stepping out further or increasing band size Decreasing Recovery time and/or increasing work time


Single Band Upper Torso Vertical Vector

Progression

Vertical Vector (VV) RBT does not have the movement options compared to horizontalvector training but remains equal in importance.

VVRBT challenges LPH stabilization in the Frontal and Sagital planes due to the

parallel BOS

Key exercise will include:

High Pull

Push Press

Bent-over Row

Single Arm Row

Overhead Triceps

Hammer Curl

Because of how the band must be attached to the feet, staggered stance training does

is not an option for these exercises.


High Pull Variations

High Pull with Rotation


Push Press Variations

Unilateral Push Press


Ways to Quickly Increase band Resistance with Single Band Exercises

1. Widen Base of support

2. Take up slack in band, thus shortening your band starting length

Vertical Bentover Rowing Overhead Triceps

Hammer Curl Single Arm Rowing


Body Weight (BW) RBT: Assist or Resist

Body weight training is the most basic form of upper torso integrated strength training.Done by itself, many fitness and strength coach experts feel BW training could be themost effective strength training approach, especially when it comes to develop usefulfunctional strength.

BWRBT allows you to quickly add a reactive resistance to all your traditional BWexercises without changing any part of the movement pattern. It simply loads the bodyat the key points to help keep body weight training more challenging and reactive.

Assisted Body Weight (ABW) RBT

RBT with body weight exercises also adds a dimension to BW training that no othertraining tool can quickly and effectively provide.

ABWRBT allows anyone to perform all the basic body weight exercise regardless theirage, size, or body weight to strength levels.

With assisted BWRBT you provide assistances using the unique elastic nature of theband. A resistance band attached correctly assists the BW movement at the point oftransformation which is where the greatest force production is needed.

As individuals begin to learn how to recruit effectively during BW exercises, the bandassist gets less and less.

Another advantage of ABWRBT is it allows the individual who can do 3-5 reps the abilityto do 10-15 reps thus creating a different metabolic and muscle development influence.


The Key Upper Torso Body Weight Exercises include:

1. Push ups2. Pull ups3. Dips

Push-ups Variations

Resisted Push up

Assisted Single

Arm Push up

Assisted Push up

Resisted Single

Arm Push up


Pull-up

Resisted Pull up

Assisted Pull up


Dips

Resisted Dips

Assisted Dips


ReactiveLowerTorsoRBT…….

“Impact training from the ground up”

Developing Lower Torso ReactiveStrength


Lower Torso Horizontal Vector Training istraining from the “Bottom Up”

Reactive lower torso RBT is all about how the lower torso handles ground reactionforces with vertical and horizontal drivers.

When it comes to weight-bearing, muscles do not contract they react especially toground contact. When the foot hits the ground the firmness of ground, the speed ofcontact, and the direction of contact (as it relates to upper body posture) will dictatehow muscles in the lower torso and trunk react. Without the influence of groundcontact forces, your lower torso muscles would not contract.

Consider what happens when you jump into an 8 foot pool of water. Do your musclestighten up??

The influence on the body as a result of ground reaction forces is considered a “BottomUp” influence or driver. Exercises like lunges, squats, or squat jumps are all examplesof “bottom up” drivers. Since most of our daily and athletic performance occurs on ourfeet, bottom up training becomes extremely important to our functional success andsafety.

Bottom up Driver + Horizontal Driver =

What functional activity would be characterized by a bottom up driver with a horizontalforce production?

Can you say running!!!


Running actually is characterized by both a bottom up and bottom down (arm swing)drivers. However these two drivers working together create a horizontal forceproduction.

This is the philosophy behind Lower Torso RBT. It is all about once again improvinglocomotion.

The Trunk and Lower Torso are Great Friends

It is very important to evaluate all movement as a “total chain reaction”. Keep in mindthat the lower extremities would be worthless if they were not attached to the pelviswhich in turn is attached into the Lumbar Spine.

That said, Lower Torso RBT is really simultaneous Core RBT training especially whenyou get upper torso reaching involved or you begin to manipulate your BOS by goingunilateral.

Basic Lower Torso Horizontal Vector RBT

Lower torso RBT can be broken down into 4 Key movements.

1. Squat Reaches2. Forward Lunges3. Lateral Lunges4. Forward Reaches


These 4 lower torso movements essentially set us up for more advanced activities likehopping, jumping, lunge releases and the ultimate functional activity of walking orrunning.

Areas to Focus on with lunges

As individuals begin to perform lunges it is important to monitor and effectively cuethem on the fly. The following are areas frequently lost or poorly performed.

1. Rhythm is a result of symmetrical upper and lower extremity movements creatingefficient integrated balance. Loss of efficient integration is typically the result ofpoor reactive trunk stabilization or lumbo-pelvic-hip inflexibility. It is important toincorporate rhythmical movements of the upper extremity into your lower extremitylunge training.

2. Soft Ground Contact indicates good deceleration control and trunk stabilization.Don’t rely on the ground to stop you by landing hard. Instead prepare yourself byemphasizing optimal flexion of the hip, knee and ankle prior to ground contact.

3. Decreased ground contact time equals less contact time which in turn quickenstransformation time. Fast transformation means excellent balance and integrateddynamic stabilization

4. Length of stride is indicative of good lower torso strength and stabilization.Maintaining a consistent lunge length over repeated reps indicates efficient loadingand integration stabilization.

The Golden Rule of Lunges…

You must get there and get back home. Any hesitation, any lose of balance, any stutter

steps are all compensations that are a result of a poor load at the point of transformation.


Lower Torso Horizontal Vector Exercises

Lunge Exercise Progression

Reach Squat

Squatting is the grandfather of all ground based exercise. It is by the far the singlemost important movement to master. Squatting is the fundamental movement we useto load the power Lumbo-pelvic-hip (LPH) complex in order to perform essentially anyground based movement. Running, jumping, hopping, skipping as well as throwing,shooting, pushing or pulling are all functional movements that depend on our ability toload the LPH.

Placing the band at the hip joint, proprioceptively teaches effective hip hinging during asquat. By incorporating a simultaneous reaching motion, clients are able to reflexivelyincorporate good upper torso positioning as well.

Reaching Towards the attachment recruits the quadriceps more effectively whileReaching Away from the attachment activates the posterior chain with specificemphasis on the glutes


Forward Step Lunge

A forward step lunge teaches the body how to stabilize as the foot enters into theground. This is consistent with the front end mechanics of running or walking. Do tothe horizontal force vector created by the band; the body must learn how to controlboth a vertical body weight force vector as well as the horizontal force vector of theband. This is consistent with the force created as a result of the momentum our bodycreates as it propels itself forward in running, walking or horizontal jumping.

Key to this drill is making sure you load through the heel as you contact the ground. Thisengages the glutes and improves ground reaction control.

Because the hands are free it becomes very easy to challenge the vertical force vectorby adding dumbbells.


Lateral Step Lunge

Lateral step lunges teach us how to position our feet to maintain an optimal base ofsupport during lateral locomotion. The keys to a lateral lunge to make sure theshoulders remain calm and well positioned over the pelvis while the lunge foot landoutside the shoulders with optimal flexion at the hip, knee and ankle.

As with any lunge, the goal is to land softly into the ground.

Again adding dumbbells into the exercise increases the vertical force vector inconjunction with laterally displace horizontal vector. These two vectors create a highlyeffective stabilization reaction to the Gluteus Medius.


Forward Reach

The forward reach is the ultimate posterior chain drill to improve glute-ham(string)reaction.

Placing the band at the hip provides the proprioceptive stimulus needed to perform andeffectively hip hinge which in turn loads the glute-hamstring complex. As the individualreturns to a upright position the glute-hamstring provides the primary force production.

Initially allow the individual to literally touch the ground lightly with the hands andposterior reaching foot. This will provide assistance with balance prior to them havingto product the force to return upright.

To advance the exercise and create more of a reciprocal movement pattern, have theclient reach with the same side hand as the leg that is reaching posterior.

This will create greater hip and trunk reaction especially if the posterior arm aggressivereaches backward.


Changing Drivers creates endless training options

Once you are able to master these 4 key drills, the options become endless in regardsto creating lunge variations.

All of these options create different influences on the kinetic chain that simulate“neuromuscular reactions” that our body goes through each and every day.

Reaches increase Hip and trunk reaction as well as an increase the need for greaterhip and trunk rotation. Both of which are typically weak in most individuals.

Here are several tweaks that can easily be added:

Single arm reaches Double arm reaches Releasing the trail leg Overhead reaching Hopping Adding isotonic weight (db, sandbags, kettlebells)


Releasing the trail leg as the lunge leg enters into the ground increases the need forgreater hip and trunk dynamic stabilization. Since a majority of our movement requiresingle limb control this become one of those essential movement skills.

Overhead Reaching creates a significant increase in trunk and quadriceps activationas a result of longer lever arms and decrease hip flexion respectively. Any overheadreach automatically increase abdominal reaction.


Hopping is a more advanced level of releasing the trail leg. In hopping the trail legactually leaves the ground prior to the plant foot impacting the ground. Hoppingcreates significantly greater momentum forces which when coupled with the forces ofthe resistance band causes key decelerators to be maximally recruited.

Forward hops putting greater deceleration emphasis on the quadriceps while lateralhops put greater deceleration emphasis on the lateral hip and contralateral trunk.

Adding a secondary resistance creates a vertical vector force couple with thehorizontal vector force created by the band. Multi-vector training creates incrediblemuscle deceleration activation and prepares the body to handle multiple force vectors.


Vertical Vector Lower Torso Exercises

Obviously the importance of vertical vector training for lower torso is well documentedand must be added into your overall training program. Vertical vector RBT is easilyachieved with one or two bands.

Traditional strength training typically followed a training pattern that implemented aslow decent or deceleration phase followed by an explosive acceleration phase.However with vertical vector lower torso RBT, “Reactive” functional strength trainingbegins to take shape.

Keep in mind that in function most loading occurs relatively quickly. Daily andathletically based movements often occur reflexively or unconsciously. If circumstancescreate need for a certain movement to occur quickly, which often is the case, the bodymust be able to deal with this accelerated intent.

Also remember that over 95% of all orthopedic injuries occur as a result of poor controlof deceleration especially when deceleration is accelerated like with change of directionor quick obstacle avoidance situations.

With “Reactive” Strength training the emphasis on speed is placed on thedeceleration phase or loading phase rather than the accelerated phase. Assumingtechnique and form have been mastered, individuals are asked to speed up theirloading phase. Knowing RBT can accelerate gravity, it becomes a perfect training toolfor “Reactive” Training especially with vertical vector movements.


Master the Basic Movements First

The basic vertical vector RBT drills include:

Front Squats or Reach Squats

Single Leg RDL’s

Single Leg Squat Variation (Bulgarian, Bench Squat, Single Leg Squat)

Dead Lifts

Step Ups

Squat Variations

Front Squat

Set-up: Single Band

Keep band over upper arm by keep elbow level or slightly raised.


Reach Squat or Speed Squat

Set-up: Crisscross Double Band

Utilizing a stool allows for consistent depth and a proprioceptive stimulus to try andquickly touch.

Single Leg Squat Variations

Bulgarian Single leg Squat

Band Set-up: Single Band Crisscross

Key is to create a strong downwardpressure through the front heel tooptimally activate glutes


Single Leg Bench Squat


Single Leg Squat

Band Set-up: Single BandCrisscross


up: Single Band Crisscross



Rhythmical Step Up


The key is to make sure your arm – leg action is contralateral. This will create optimalactivation of the glutes as a result of dynamic trunk stabilization.

Single arm RDL with DB & Band


Make sure to bend from the hip, keeping low back in neutral


Dead Lift

Band Set-up: Single Band

Exercise #1 is going to create less band resistance and be more effective for early RBTusers. Widening feet will create more resistance through the band.

Dead lift Outside Setup

Straight Leg Dead-lift


Reactive RBTLocomotion…Learning toStop

Developing ReactiveMulti-Directional Locomotion


In the final phase of RBT we bring together all the

Locomotion.. The Blue Print for Human Function

With flexibility – trunk reaction – Upper Torso Integrated Strength & Lower TorsoIntegrated Strength now in place we can begin training the most integrated movementof them all….. LOCOMOTION.

Life is all about power and getting the body started. You know by now that getting thebody “accelerating” takes loading the system first. Therefore getting the body to loadwell at faster velocities, in multiple planes and in a synchronized fashion over and overagain is the ultimate in human function.

Locomotion RBT will allow you to train the loading phase aggressively which will makethe unloading phase more efficient, stronger and occur with greater power production.Enhanced power is exactly what we need to get us through the day safely or be a topperformer on the field of play.

Once you get the neuromuscular bias set, the body essentially goes onto automaticpilot until fatigue over comes us.

What I mean by this is that running, shuffling, backpedaling, carioca and crawling are 2steps repeated over and over again. Once the system is put into motion it willcontinue to follow the same pattern of movement initially set on those first 2 steps untilthere is a change of direction or intensity needed due to fatigue.

So do we need to run forward, sideways, transversely or backward for miles and milesor do we just need to repeat the first 2-4 steps over and over again??


It can be argued that continual forward movement is important but in reality when weevaluate daily movement it is often 2-3 steps and then we change direction, stop orimplement some type of reach. We are constantly changing directions, base of supportand upper torso actions.

How many times during the day or in a sporting event do we just run straightahead???

Life is all about power and getting the body started. You know by now that getting thebody “accelerating” takes loading the system first. Therefore getting the body to loadwell is critical.

Locomotion RBT will allow you to train the loading phase aggressively which will makethe unloading phase more efficient, stronger and occur with great power production.Enhanced power is exactly what we need to get through the day safely or become a topperformer on the field of play.


Multi-directional Locomotion Drills

The 5 Key Locomotive Drills are:

1. Backpedal2. Shuffling3. Forward Run4. Crawling5. Crossover

Back Pedal

Backpedaling trains the body to handle sagital plane force reduction forward and forceproduction backward.

In general our body struggles with backward movement due to our lack of front sidemuscular development which is a direct result of our sense of vision. Can you imaginehow strong our anterior chain would be if we had eyes in the back of our head.

However in the world of balance, backwards walking or running allows us to improveour balance due to the reactive influence it has on our core muscles.

Remember, the role of the core is to decrease low back extension which is what occurswith backwards locomotion.

Also backpedaling allows us to functionallystrengthen our anterior chain to create goodsymmetry and strengthen our “BackwardDragging” movement which is critical to ouroverall function.


Shuffling

Shuffling is a locomotive skill that essentially dynamically positions us to propel ourbody into different directions. Shuffling allows us to move laterally so we can quicklyavoid obstacles, change direction or improve our body position.

Shuffling is typically a 2-3 step movement before it changes into a different movementskill or direction.

Another key aspect to lateral shuffling is the role it plays on strengthening our frontalplane dynamic stabilization. Considering that several overuse injuries of the lowerchain like (plantar fasciitis, medial knee pain, anterior knee pain, lateral hip bursitis aswell as low back pain occurs as a result of poor lateral stabilization of the hip,developing lateral shuffle strength and power plays a huge role in injury prevention.

Also keep in mind that ACL tears in the female population are typically due to weakenedlateral hip dynamic stabilizers.


Keys to Shuffle Training

1. The #1 key to shuffle training starts with your base of support and the abilityto keep your foot position outside the box at all times during the movement.

Maintaining this base of support provides your hips the leverage they need to maintaindynamic stability for deceleration as well as force production during acceleration.

2. The second key is to monitor upper torso position to make sure it does notmigrate too much in the frontal plane during movement. Our goal is to “Keepthe shoulders calm” which in turn keeps the upper torso centered over thepelvis. (Noted by vertical line)

Maintaining good upper torso position is indicative of good trunk reaction andstabilization in the frontal plane. Individuals who demonstrate poor upper torso controltypically lack frontal plane trunk stabilization strength.


3. The final key to shuffling involves how to cue during instruction. Byinstructing the client or athlete to always move the foot closest to thedirection of movement first will immediately position the foot where is needsto be to create optimal leverage for deceleration (on the return) oracceleration (on the movement out).

Forward Running

It is what every one of us does best because we are required to practice it every day.

Forward running is what we use the most. It is a combination of reciprocal movementsof the lower and upper extremities that allows us to quickly and powerfully propel ourbody forward.

Keys to Forward Running

1. The key to most forward running is the start. Initiating the start of running orthe take off requires the greatest amount of energy. Once in motion, forwardrunning if taught correctly, becomes a reflexive series of repeated loading andunloading reactions.


Cueing the individual to perform a forward reach allows them to reactively loadthe hip, trunk, and shoulder girdle effectively for takeoff.

2. Once the start is effectively taught the next drill is to work on reciprocal arm legaction which typically becomes automatic if the start position is correctly taught.Using a simple marching drill leading into skipping will effectively teach the art ofreciprocal movement in running.

3. I do not recommend you allow adult clients to perform backwards running as theband pulls them back. This applies to much deceleration force to the Achillestendon structures and could result in a staining of that musculo-tendon complex.


Crawling

Is there a reason why crawling was one of the first forms of locomotion in earlydevelopment?? Considering it required very little deceleration and allows us to increaseour hip strength while challenging our core stabilization, crawling was the safest way forearly locomotion to occur.

Emphasis is on hip acceleration, core activation and posterior chain strengthening.Developmentally it was a key step to getting us all upright as we developed.

Other benefits of crawling include:

1. Development and improving multi-plane hip range of motion and flexibility2. Improving upper torso dynamic stabilization strength3. Developing Upper and Lower extremity reciprocal movement skills4. Increasing spinal extension control5. Improving wrist and ankle mobility6. Improving core stabilization

Based on all that, crawling is probably one of the safest and most efficient ways to getour adult population moving better as it relates to forward locomotion.


Keys to Training Crawling

1. Crawling can initially be performed using a single band around the hip complex.This proprioceptively activates the posterior chain while providing less pressureto shoulder complex.

2. Cueing the individual to take short compact steps with the feet staying directlybehind the hips allows them to create maximal force while maintaining goodtraction. I would recommend you make sure your floor provides adequatetraction to avoid the force production foot from slipping out.

3. If training in partners, it becomes very important to make sure the holdingpartner understands their role. As a holder you want to client to work hard butnot be over challenged to the point where forward movement stops. Alwaysallow the client to continue moving forward and let them dictate if they wantmore pressure


4. Since crawling is a very powerful movement, you want to make sure you do notstretch your bands too far. If greater force is needed, I recommend you go to a3 person harness position with average or strong bands.

5. If performing with an individual set-up make sure clients return back slowly toavoid over pressure onto their Achilles tendon complex.


Crossover

There is no question that when it comes to locomotion, bringing in the transverse planecreates significantly greater challenges. This is why crossovers are the final locomotiondrill in the progression.

Crossover runs train the body to accelerate out using a transverse plane movement.Knowing the transverse plane is our power plane, makes crossover training is deletevery important drill to help build power into our locomotive movement skills.

Crossover training brings together shuffling and forward running together into onemovement.

Keys to Teaching the Crossover

1. The Crossover movement or sometimes call “Turn and Go” starts in the sameposition as a shuffle.


2. Clients or athletes should initiate the movement by simultaneously turning thelead foot while pushing off the inside of the great toe on the trailing foot.

3. Once they have traveled 3-5 steps based on number of bands linked together,they should return back to the starting position using a shuffling motion.Always turn to shuffle back facing the same direction that was used at the initialstart.

General recommendations for Getting started with RBT for Locomotion

1. Prior to initiating locomotion drills, it is recommended that clients go through theRBT lunge series. This will allow individuals to become comfortable with thedeceleration aspect of RBT while implementing a shorter amplitude movementskill.

2. Always train clients in a smaller band the first 2-3 sessions to allow them to learnthe foot work without having to strain with too strong of a band. Decrease bandtension by using a mini bands or monster mini band set-up or by linking 3 bandsversus 2 bands together.


3. Allow clients to learn the accelerated phase of the locomotion drills first beforechallenging them to quickly return back which is the deceleration phase. Also,always encourage returning back at the individual’s pace and not be concernedwith staying with the group.

4. Partner training is a great way to teach BT locomotion because it allowsindividuals to learn by watching, listening and performing. If training in partnersalways instruct holders to position themselves in a lateral or shuffle startposition.


Final Commentary

As I continue on my RBT journey, I find it extremely interesting how most people,

therapist, athletes, and clients view a rubber band as a simple, affordable and last

alternative training or rehabilitation tool.

I think that is the wrong perspective.

RBT is not just working out with a rubber band. It is a unique training system that

prepares your body to physically and neurologically handle life.

I know most of my weight lifting peers think it is a fad. Once again, fads don’t stay

around for over 25 years. When rubber band training started we did not know how the

body truly functioned. We did not understand momentum, gravity, ground reaction

influences and the world of functional drivers was not even a thought.

When rubber bands were created for training, machines were the “FAD”. We had

created a machine that could strengthen every muscle in isolation. Integration was not

the hot topic. Get muscles strong by making them work by themselves was the key to

enhanced performance.

However, injuries started to change that. Why was our Cybex test producing perfect

ratios yet, athletes and patients were getting hurt or reinjured? Hmm??

Well we know today why that is and isn’t it interesting that machine based training is

being taken over by simple resistance training using body weight, dead weight and my

hope ….. Resistance Bands.

I honestly feel based on the understanding we have about how functional movement

occurs, that RBT is not just another training tool. RBT is a training system that we all

need to be using to truly enhance our functional reactive response to what life throws

at us.

Thank you for taking part in Reactive – RBT

Dave Schmitz


Dave Schmitz – PT, C

Lectures Nationally in the fields of physicalenhancement as it relates to functional Resistance Band Training. (RBT)

Developer of the “Reactive Resistance Band Training”fitness and rehabilitation

Consults with over 30 high schools and colleges on howimplement resistance bands into their multiand strength training programs

Founder and Developer ofwhich is the only website exclusively devoted to ReBand Training, Conditioning and Rehabilitation

Owner and manager ofwww.performax4u.com

Certified Strength and Conditioning specialist with the National Strength andConditioning Association

Performance Enhancement Specialist with the National Academy of Sports Medicine(NASM)

Certified Youth Conditioning Specialist through the International Youth ConditioningAssociation

Board Certified Physical Therapist with emphof Wisconsin-LaCrosse

Certification of Athletic Training from the National Athletic Trainers Association

Practices Physical Therapy in Wisconsin and continues to write in the areas of functionaltraining and rehabilitation

Continues to train all ages in the development of integrated reactive multispeed and functionally strengthen using the resistance band.


PT, CSCS, PES, IYCA

Lectures Nationally in the fields of physical therapy, fitness and performanceenhancement as it relates to functional Resistance Band Training. (RBT)

“Reactive Resistance Band Training” approach forfitness and rehabilitation

Consults with over 30 high schools and colleges on how toimplement resistance bands into their multi-directional speedand strength training programs

Founder and Developer of www.resistancebandtraining.comwhich is the only website exclusively devoted to ResistanceBand Training, Conditioning and Rehabilitation

Owner and manager of PERFORMAX – Performance Training LLCwww.performax4u.com

Certified Strength and Conditioning specialist with the National Strength andConditioning Association

Performance Enhancement Specialist with the National Academy of Sports Medicine

Certified Youth Conditioning Specialist through the International Youth Conditioning

Board Certified Physical Therapist with emphasis in Orthopedics through the UniversityLaCrosse


Practices Physical Therapy in Wisconsin and continues to write in the areas of functionalabilitation

Continues to train all ages in the development of integrated reactive multispeed and functionally strengthen using the resistance band.


therapy, fitness and performanceenhancement as it relates to functional Resistance Band Training. (RBT)

approach for

Certified Strength and Conditioning specialist with the National Strength and

Performance Enhancement Specialist with the National Academy of Sports Medicine

Certified Youth Conditioning Specialist through the International Youth Conditioning

asis in Orthopedics through the University


Practices Physical Therapy in Wisconsin and continues to write in the areas of functional

Continues to train all ages in the development of integrated reactive multi-directional

Documents

Reactive Resistance Band Training ManualB