30-5-30-partner-band (1)

By

Dave Schmitz Resistance Band Training Systems, LLC http://www.resistancebandtraining.com

www.resistancebandtraining.com __________________________________

NOTICE: You Do NOT Have the Right to Reprint and Pass on this Manual!

You Also MAY NOT Give Away, And Share the Content Herein

© 2011 Copyright Dave Schmitz Schmitz

DISCLAIMER AND/OR LEGAL NOTICES: The information presented herein represents the view of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on new conditions. The report is for informational purposed only. While every attempt has been made to verify the information provided in the report, neither the author nor his affiliates/partners assume any responsibility responsibil ity for errors, inaccuracies or omissions. Any slights of people or organizations are unintentional.

©2011 Dave Schmitz Schmitz – All Rights Reserved

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www.resistancebandtraining.com __________________________________ About the Author Dave Schmitz is widely considered the world’s leading authority on Reactive Resistance Band Training for fitness and performance enhancement. Dave has worked worked as an orthopedic physical therapist for over 20 plus years as well as training thousands of athletes and fitness clients while perfecting his training techniques and program design methodology.

Dave has been assisting hundreds of fitness professionals; athletic trainers; strength coaches as well as athletes improve their overall performance both personally and professionally. www.resistancebandtraining.com has without question becomes the go to place when it comes to learning how Reactive Resistance Band Training can alter the way you train with and without resistance bands. When Dave is not working, he is found volunteering his time working with the local high school as an assisted strength and conditioning coach or just spending time with his 3 awesome children (Kelsey, Carter, and a nd Kenzie) or his awesome partner in life, his wife (Karen).

Other Products from Dave: How to train with Bands Fitness Band Boot Camp

And you can find all bands and video resources at: Resistance Band Store

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10 Fears about doing Partner Attached Resistance Band Training put to rest once and for all

Fear #1: I am concerned that my clients will get injured running in bands Injuries can happen but typically it is a result of poor planning and teaching not poor execution. Solution A: All running drills should be preceded by walking or single step drills like lunges, step-reach or upper torso RBT exercises. Clients must be placed in a situation they can control and experience success with initially. Always have have clients do simple simple lunges in the the bands 1 to 2 times times before before running running or walking drills are brought into the workout. This not only allows clients to acclimate to the resistance that comes with training in bands but will also allow the holding partner to learn what they need to do to effective hold for their partner. Solution B: Always have clients do the running out or acceleration phase of the running drill first by instructing them to run out fast but walk back controlled. As they become more comfortable with returning they will naturally allow themselves to increase their speed during that phase of the drill. This is why we created the C o n t i n u o u s 2 M i n u t e Workout.

Solution C: Always put new members in small red or black bands the first time so they can learn the drills without being over loaded loaded with resistance. This same principle is used with any beginner type exercise program. Training with bands should be no different.




Fear #2: It is too difficult to quickly teach my entire 40 member camp on how to work out in bands How do you teach body weight, dumbbells, kettlebells or medicine balls exercises?? Solution A: Try to have all clients do running drills together so you can monitor everyone at one time. Essentially holding is a slam dunk once you are accurately instructed how to manage manage this. Therefore instructors are really really only concerned with half the group. Assuming you had them acclimate themselves in the bands using lunges and walking first, you should easily be able to teach 30 people or 15 clients at one time, how to perform locomotion drills or any other lower or upper torso drill. Solution B: Start with stationary drills first. Lunges, pushes, pulls or marching are all easy drills to perform and increase intensity with by adding time or speed.

Fear #3: In order to train train my entire group I will need to buy a lot of bands.

A kettlebell, medicine ball, dumbbell or simple simple rope all cost money. Considering none of those tools can be used to train all aspects of fitness including flexibility, cardio, upper torso strength, lower torso strength, agility, speed, power and metabolic conditioning; RBT is really your one stop stop shop when it comes to a total boot camp workout. Now considering a typical band cost $12-$22 and when used successfully will last 2-3 years, you are talking pennies per workout. Solution A: To effectively incorporate RBT into large groups and avoid breaking the bank, purchase enough bands to train one-third of your class. (Example- 24 clients you will need 8 bands). I suggest purchasing 4 purple (1 1/8 inch) bands and 4 black (15/16 inch) bands for total cost of $150 or less than $6.25/client



www.resistancebandtraining.com __________________________________ Train one-third of your group in running drills while one third does upper torso dominate body weight drills and one third does lower torso dominate body weight drills. Than rotate every 5 minutes using the 30-5-30 . Every time they return to 30-5-30 Interv al Sequen ce the bands station teach them a different running drill. This will allow for RBT success, easy instruction and minimal upfront cost.

Solution B: Have clients purchase their own Band Boot Camp Package. You can promote it as a way to to train on off days and and during travel. travel. It will create create a way to over deliver while saving you the overhead. First time clients can use your bands the first time so you can still easily do your free trials. But once they are training with everyone and see the versatility with bands, you will become a RBT “passive income’ affiliate.

Fear #4: Clients (especially (especially females) find the band around their hips to be uncomfortable Using a thin band like the Red or Black band can be uncomfortable or feel like it cuts into your waist. However you also must remember that that holding kettlebells over your head or carrying sandbag on your shoulders can also also be uncomfortable. It can easily be overcome with this modification

Solution A: Link 2 purple bands onto a black band. This set up allows the purple bands which are wider and more comfortable to be placed around the hips versus the thin black band. Keep in mind the smaller band is going to take more of the pressure so keep distance of movement at 4 to 5 yards.

Solution B: Have the client (or yourself) bring a wide belt along to camp and attach the band onto the belt and then attach the belt to the client. Make sure the belt is loosely fit so it will not pinch the soft tissues of the hip and make it easier to slide around their waist when changing directions . Once strong enough to move up to purple bands, it usually becomes a nonissue.



www.resistancebandtraining.com __________________________________ Fear #5: Links become too tight and I can’t get bands apart

This occurs if the clients are running out to far or the clients are to strong for the band set-up. Solution A: Clients that are running out to far need to be put into a stronger band setup. This can be done by taking them up to the next level band or adding a second same size band set-up to what they are already using.

Solution B: Set distance parameters by using lines on the floor like in a gymnasium, cones or simply putting tape on the floor. Having visual guidelines will also make clients work harder knowing what the goal is.

Solution C: Have clients take bands apart and they will identify that they were running to far and make adjustments next time or request a stronger band set-up.

Fear #6: #6: Holding is too hard for clients to do Holding can be a challenge at first but it really comes down to leverage which is one of key principles of RBT. Holding effectively comes down to 2 issues…. Base of support and keep bands close to your center of gravity. Many trainers have holders hold the band in their hands with with fully extended arms. This is not a good strategy because it will will create too long of a lever arm which in turn creates too much variance in resistance. Here is how you correct this issue.

Solution A: With running or lower torso strengthening drills always make clients stand in the frontal plane or sideways to their running partner. Individuals are much more stable and can create greater leverage when in the frontal plane




Solution B : For upper torso training drills, always have holder face away from training client and use a staggered stance hip hold. The staggered stance creates optimal base

of support for maximum leverage with minimal effort while placing the force of the hold near a person’s center of gravity .

Fear #7: I am not sure I can always always team participants up evenly Creating partnerships is really very easy and often is done for you after a couple of workouts. What often happens is people begin begin to form friendships and and subsequently start to create their own partnerships. All you need to do is have the bands ready to go. Solutions for Teaming up Partners: As you are going through your warm-up process count how many many participants you have in camp. Assuming it is an even number; let people know know you are are going to be forming forming 2 person person teams. teams. Often this will get them thinking and half your job is done. I always access my camp members for teams based on the following hierarchy… 1. hip height, 2. body size 3. strength levels This is the criteria I will use to pair up individuals. Once teamed up make sure you have the exercises organized along with the band setups ready. This will allow you to focus exclusively on the group and not have to worry about getting bands set-up.




Fear #8: How do I handle an odd number of people? Obviously a partnership takes 2 individuals to form. However we don’t always always have an even number of campers. No problems here.

Solution A: I always make sure I create 1 individual station in case I have an odd number. This is a great way to assist a camp member who: 1. 2. 3. 4.

May be a newer member Coming off an injury Is significantly weaker than anyone else Is having a special day like a birthday or anniversary and you want to single them out.

Fear #9: I am not sure I can handle introducing a new camp member to team training efficiently Incorporating a new camp member into a more experience camp is easy with RBT. The only concern you should have as an instructor is how to make the first day extremely successful. If you can accomplish that, they they will always come back. Solution A: I will always team up a new member with a class member who I have previously discussed discussed helping helping me out with these situations. situations. In my case case my wife is in every class and I will often use her for new female members. I have a gentleman who loves to teach others and is good at it so I have approved this with him when it comes to new male members. Solution B: In conjunction with part A, it is always good to have the new person go second so they can watch and listen first. By going second it will allow them to learn with less stress and use all their senses to speed up the learning curve.




Fear #10: I am not sure I can teach the drills successfully and safely to beginners

How did you learn to use kettlebells, body weight, medicine balls or dumbbells?? Chances are you taught taught yourself. Well RBT is no different. Solution A: Teach yourself first. Take 2 weeks and workout with bands regularly. Concentrate on how you can cue members on the drill. Things like hand position, transitions, how to hold, and what sequence of exercises work best are things you should get comfortable with.

Solution B: Learn by starting starting with easier exercises like, stationary pushing and pulling. RBT lunges and squats are always easy to get started with as well.


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Perform each of the following 5 exercises following an “I Go You Go” format with a partner using resistance bands. You will both complete 1 round of all 5 exercises before taking a 1 minute minute recovery. You will complete 5 total rounds for approximately a 35 minute workout. Partner Band 30-5-30 Workout #1 (Upper Torso)

Partner Hold 2 Bands with 2 Pairs of Handles

Horizontal Push Staggered Squat Pull Bent over Press Bicep Curl Overhead Tricep Extension Partner Band 30-5-30 Workout #2 (Cardio)

Partner Attached Double Linked Hip Attachment

Power Skip Shuffle Right Shuffle Left Back Pedal Stationary High Knee Run Partner Band 30-5-30 Workout #3 (Lower Torso)

Partner Attached Double Linked Hip Attachment

Lateral Lunge Right Lateral Lunge Left Alternating Forward Lunge Prisoner Reverse Lunge Right Prisoner Reverse Lunge Left


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EXERCISE INDEX


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www.resistancebandtraining.com __________________________________ Partner Attachment Exercises

Lateral Lunge

Forward Lunge


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Horizontal Push

Bent-Over Bent-Over Press


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Squat Pull

Bicep Curl


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Tricep Press

Shuffle


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Stationary Run

Back Pedal


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30-5-30-partner-band (1)

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