Pt Training With Bands and Pulleys

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Training with Bands and Pulleys - Part 1:Beyond Free-Weightby Juan Carlos Santana | Date Released : 01 Nov 2001

Over the last decade, the buzz phrase has become

“Functional Trainin!" The use o# man$ modalities has

been proposed to increase the #unctional aspect o#

trainin! These modalities include medicine balls,

stabilit$ balls, rubber tubin and various pulle$

s$stems! O# all o# the modalities bein used to

enhance the speci%cit$ o# trainin, one o# the most

debated is band and pulle$ trainin &'(T)! This article

series on '(T *ill cover the basic concept behind the

use o# non+vertical resistance trainin! e have

termed it “non+vertical vector &N2-) trainin!" e *ill

#ollo* this %rst part *ith some sample e.ercises and

recommendations #or *or/outs that have been

success#ull$ used in our #acilit$!

hen loo/in at the characteristics o# band and pulle$trainin, most conditionin pro#essionals uic/l$

observe the /e$ advantae provided b$ '(T is the

abilit$ to load non+vertical vectors! lthouh all

resistance trainin involves #orce vectors, *e coined

the phrase “N2- trainin" *hen re#errin to '(T

because o# the abilit$ to load an$ vector uic/l$ and

easil$! This is especiall$ true *hen it comes to loadinthe net resultant vector associated *ith a speci%c

movement!

hen the bod$ moves, ever$ bod$ sement creates a

momentum vector! n man$ cases, the movement is

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rotational, in *hich case anular momentum is

created! 3ost movements in li#e and sport are a

combination o# both, momentum and anular

momentum! Reardless o# the combination o#movements throuhout the bod$, runnin &and other

#unctional movements) deals *ith horizontal #orces,

especiall$ *hen deceleratin! 4ince man$ #unctional

activities have a horizontal component, it *ould be

advantaous to load this component in order to

enhance one5s abilit$ to neutralize and overcome it!

6et5s ta/e a loo/ at an e.ample!

third base pla$er runnin do*n a round ball, hit

hard alon the third base line, *ill eventuall$ need to

slo* do*n a#ter catchin the ball, plant and turn to

thro* the runner out at %rst base! lthouh man$

vectors are at *or/ in this seuence o# movements,

on the /e$ #actors involved in the success o# this

athlete *ill be his abilit$ to uic/l$ decelerate a#ter

catchin the ball! s deceleration occurs, the center o# mass is lo*ered and the strides bein to reach in #ront

o# the center o# mass to appl$ deceleration #orces

aainst the round! hat $ou have is somethin that

loo/s li/e Fiure 1!

Figure 1

third baseman runnin to*ards the line must

eventuall$ decelerate #orces that are not vertical!


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These non+vertical #orces are di7cult to load *ith #ree

*eiht!

The deceleration o# this third base man involves

overcomin t*o primar$ vectors, the horizontal

momentum vector and vertical #orce vector provided

b$ the bod$5s mass and ravitational pull &Force 8

bod$5s mass . ravitational pull)! These t*o ma9or

vectors can be combined to provide a resultant vector

o# #orce that must be neutralized in order to brin the

pla$er to a stop &Fiure 2)! This resultant vector can

be appro.imated and trained usin '(T &Fiure )! '$

loadin this resultant vector *e can et stroner at

overcomin it! ;.actl$ *hat anle and load to use is a

matter o# various #actors, such as: speed, stance

*idth, location o# the pla$er5s center o# mass, etc!3ultiple speeds, anles and loads can be trained to

simulate di


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This resisted reachin e.ercise can be used to train

the deceleration needed b$ the third basemen in

Fiure 1!

s in the case above, man$ #unctional movements canbe loaded *ith the use o# '(T! n$ movement, #rom

pullin *eeds out o# the round to thro*in a ball, has

a ma9or resultant vector that can be appro.imated

and resisted usin '(T! Fiurin the ma9or vector o#

#ocus can be #un and adds to the speci%cit$ and

eround

?ero, no* ma/e the Free+3otion line! The Free+3otion

line uses pulle$ s$stems #or most o# its ma9or

movement pieces &Fiure @)!


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Figure 4

The Free 3otion 6ine uses pulle$ s$stems on most o#

its ma9or pieces! Aere the shoulder press is sho*n in

its traditional application! Ao*ever, the pulle$ s$stem

allo*s unlimited e.ercise selection and application!

e also have a ne* pulle$ s$stem, the -ersa (ulle$,

on the mar/et that is based on some reall$ old

technolo$! This pulle$ s$stem uses rotar$ inertia to

provide a resistance and allo*s one to e.plode into a

concentric movement *ithout #ear a B$in *eiht

stac/! The rotar$ B$*heel also provides an eccentric

load proportionate to the precedin concentric

movement! The advantaes o# usin pulle$s overbands are a source o# reat debate amon strenth

and conditionin pro#essionals! 3an$ coaches see the

variable resistance o# the band as a disadvantae!

Ao*ever, variable resistance provided b$ bands can

be seen in the same positive liht as other variable

resistance trainin euipment, such as Nautilus and

Cniversal! -ariable resistance can some*hataccommodate the increasin biomechanical leverae

o# man$ movements, such as pressin! dditionall$,

other conditionin pro#essionals also see the abilit$ to


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per#orm e.plosive movements *ith bands, *ithout

B$in *eiht stac/s, as an advantae &Fiure )!

Figure 5

'and punchin is one o# those e.ercis es that reuire

no active deceleration at the end o# the concentric

movement! t is reat #or po*er development!

(ulle$s are seen as “non #unctional" b$ some %tness

e.perts due to their “constant resistance" and

inabilit$ to accommodate #ast movements *ith liht+

*eihts &i!e! due to B$in *eiht stac/s)! Eet, the

abilit$ to uanti#$ the resistance is loo/ed at as a

positive characteristic o# traditional pulle$ trainin b$

other %tness pro#essionals! ith all o# this bein said,

one miht *ant to consider that the concept o#“constant resistance" is reall$ a misnomer! lthouh

the mass bein li#ted b$ a pulle$ s$stem is constant,

the resistance a muscle sees chanes *ith the lever

arm and the speed o# the movement! There#ore,

standard pulle$s do not o


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po*er development, since there is no active

deceleration at the end o# a concentric movement!

-arious accessories, such as handles, harnesses, and

attachments can inspire countless applications!

Figure 6

The 3-2, rotar$ inertia s$stem used b$ the -ersa

(ulle$ is a smooth operatin s$stem! t *as initiall$

used and described b$ the Russians!

'ands and pulle$s, reardless o# brand or

characteristic, can be e


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and hope#ull$ conve$ a better understandin o# this

reat trainin tool!

Training with Bands and Pulleys - Part 2:Program Designby Juan Carlos Santana | Date Released : 1 Nov 2001

'ands are one o# the most use#ul tools in our #acilit$,

the nstitute o# Auman (er#ormance &A()! e use

three ma9or lines o# euipment *hen it comes to band

and pulle$ traininG the Free 3otion line #rom >round

?ero, the -ersa (ulle$ #rom Aeart Rate, nc! and the

various band products #rom 6i#eline &available throuh

(er#orm 'etter)! e use these lines because o# theirdedicated e


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The -ersa (ulle$ *or/s on the rotar$ inertia principle!

n essence, this piece permits one to pull on it *ith

ma.imum concentric e


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t sometimes lasts as lon a 1+20 minutes! e use

these loner sessions to teach runnin mechanics and

o a#ter neural components o# reaction and po*er!

4tationar$ runnin, or other s/ills, can be used to trainindividuals to be #aster on their #eet! ;.amples o# drills

*ould be: dot drills, 9umps, and biomotor drills such

as runnin or s/ippin! This *arm up is a eneral

*arm up in that it does not sini%cantl$ involve upper

bod$ lare resistance! 'ut, it *ill increase core and

muscle temperature so that $ou can o to a more

speci%c *arm up i# $ou *ish! Aere is one o# m$

#avorites!

Instructions

1!Cse a *eihtli#tin belt &or other appropriatemethod o# securin the band I pulle$ to the *aist)

2!ttach the band or pulle$ #rom a lo* attachmentpoint behind $ou! This *ill not onl$ add resistanceto #or*ard locomotion, but *ill add to the pull o#

ravit$!!al/ #or*ard to add appropriate resistance!

Eou *ill be movin in a stationar$ manner = so use

cones or other mar/ers to sta$ *ithin a sa#e area! Eou

have to pla$ around *ith this a bit be#ore $ou become

com#ortable *ith ho* much resistance to use = be

patient!

Protocol1!4tationar$ al/ #or 10 seconds and rest #or 10

seconds L = 1 minute2!4tationar$ 3arch #or 10 seconds and rest #or 10

seconds L = 1 minute


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!4tationar$ (o*er 4/ip #or 10 seconds and rest #or10 seconds L = 1 minute

@!4tationar$ Run #or 10 seconds and rest #or 10seconds L = 2 minute

3a/e sure $ou use hih /nees and sta$ on the balls o#

$our #eet *henever possible! The more po*er#ul $ou

ma/e these movements, the more the$ *ill trans#er to

$our ever$da$ li#e!

Equipment

e use the Free+3otion lo* pull or heav$ JH 'ands #or

this e.ercise! # $ou don5t have either use a lo* pulle$#rom an$ hih ualit$ pulle$ or cable s$stem!

Lunges - Lower boy

hen *or/in the lo*er bod$, lunes are one o# m$#avorite e.ercises! The$ are particularl$ e


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Instructions

1!Cse a *eihtli#tin belt &or other appropriatemethod o# securin the band to the *aist) or use

handles and hold the resistance *ith the hands&sho*n in picture)!

2!ttach the band or pulle$ #rom to a lo*attachment point in #ront o# $ou! This *ill add tothe #or*ard momentum and to the pull o# ravit$!

!Aoldin onto the handles, *al/ bac/ to addappropriate resistance and space #or #or*ardlunin!

@!4tand straiht and ta/e a lon step #or*ard! Meepthe bod$ erect and core tiht!

!6and *ith a #ull #oot and lo*er $our bod$ to alune position!

!;.plode bac/ to a standin position! Repeat *ithother #oot!

!e per#orm an$*here #rom + sets L 20 reps o#this e.ercise *ithin a sinle *or/out!

There are several t$pes o# lunes $ou can per#orm!

One o# our #avorite advance versions is the reachin

lune! Follo* the above instructions but reach #or*ard

as $ou lune to the #ront!


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Equipment

e use the Free+3otion lo* pull &i!e! an$ machine *ith

a lo* pulle$), the -ersa (ulle$ or JH 'ands #or this

e.ercise! # $ou don5t have an$ o# these items, use alo*+pulle$ #rom an$ hih ualit$ pulle$ or cable

s$stem!

Staning Pulls ! "pper boy

4tandin pulls are an e.cellent *a$ to *or/ the total

bod$ *hile emphasizin the posterior bac/

musculature! The$ provide balance and stabilit$trainin *hile pullin! n real li#e *e al*a$s pull #rom

our #eet, there#ore, the standin pull is one o# the

most #unctional e.ercises *e per#orm!

Instructions

1!ttach the band or pulle$ to a lo* or midattachment point in #ront o# $ou! e pre#er the

lo* orientation since it is the most #unctional!2!Aoldin onto the handles, *al/ bac/ to add

appropriate resistance and space #or the pullinmotion!

!4tand straiht and /eep the bod$ erect and coretiht! Meep /nees slihtl$ bent and center o#ravit$ lo*er then normal!

@!(ull the cables or pulle$ handles to $ou as i# $ou

*ere doin a cable ro*!!Eou can use simultaneous or alternatin pullin

patterns!!e per#orm an$*here #rom + sets L 20+@0 reps

o# this e.ercise *ithin a sinle *or/out!


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There are several t$pes o# pulls $ou can per#orm! Eou

can even add a #or*ard reach to the movement,creatin a compound ro*! ith the alternatin

version, $ou can add #oot pivots to #urther #ocus on

hip rotation! The sinle le version o# this e.ercise is

also ver$ challenin!

Equipment

e use the Free+3otion mid or lo* pull &i!e! an$

machine *ith a mid or lo* pulle$), the -ersa (ulle$ orheav$ JH 'ands #or this e.ercise! # $ou don5t have

these items, use an ad9ustable *ith mid or lo*

orientation #rom an$ hih ualit$ pulle$ or cable

s$stem!

Staning Presses ! "pper boy

4tandin presses are an e.cellent *a$ to *or/ thetotal bod$ *hile emphasizin the pressin or pushin

motion! This e.ercise provides balance and stabilit$

trainin *hile pushin #or*ard! n real li#e *e usuall$


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push #rom a standin position, there#ore, the standin

press is ver$ #unctional!

Instructions

1!ttach the band or pulle$ behind $ou, #rom a lo*or mid attachment point! e pre#er the midorientation to emphasize the core and a #or*ardlean position! Ao*ever, the lo* orientation ise


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creatin a thrustin action! The sinle le version o#

this e.ercise is also ver$ challenin!

Equipment

e use the Free+3otion mid or lo* pull &i!e! an$machine *ith a mid or lo* pulle$), the -ersa (ulle$ or

heav$ JH 'ands #or this e.ercise! # $ou don5t have

these items, use an$ ad9ustable hih ualit$ pulle$ or

cable s$stem *ith mid or lo* orientation!

Staning P#$ e%tension

4tandin (NF e.tensions are an e.cellent multi+planar

core e.ercise! This e.ercise emphasizes the e.tension

mechanism, but *ith a rotational component! 4ports,

such as tennis and ol#, use portions o# this

movement = ma/in this e.ercise ver$ popular *ith

our athletes and recreational sport participants!

Instructions

1!ttach the band or pulle$ to $our side, #rom a lo*attachment point!

2!Aoldin onto one handle *ith both hands, *al/a*a$ #rom the point o# attachment to addappropriate resistance and space #or the

e.tension movement!!4tand straiht and /eep the bod$ erect and core

tiht! e pre#er the parallel stance since itprovides more stabilit$ to the line o# pull!


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@!Meep the arms straiht and loc/ed out in #ront o#$our chest!

!Rotate and Be. do*n to*ards the point o# theattachment, reachin do*n to load the bod$!

!Cse a #oot pivot on the outside le durin thedo*n*ard Be.ion and rotation! This *ill allo*ma.imum utilization o# the entire bod$!

!Rotate and e.tend a*a$ #rom the point o#attachment, /eepin $our arms loc/ed out and in#ront o# $our chest at all times! (ivot on the inside#oot as $ou rotated a*a$ #rom the resistance &see

picture)!!e per#orm an$*here #rom + sets L 20+@0 repso# this e.ercise *ithin a sinle *or/out!

Eou can also per#orm the opposite version o# this

e.ercise to train rotation and Be.ion! Cse a hih

orientation o# pull and chop do*n*ard as $ou rotate!Equipment

e use the Free+3otion lo* pull &i!e! an$ machine *ith

a lo* pulle$), the -ersa (ulle$ or heav$ JH 'ands #or

this e.ercise! # $ou don5t have either these items, use


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an ad9ustable *ith mid or lo* orientation #rom an$

hih ualit$ pulle$ or cable s$stem!

Staning &'C Crunc(

4tandin 'H Hrunches o


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!The #oot pivots durin the rotation and Be.ionreall$ taret the hips!

!e per#orm an$*here #rom + sets L 1+0 repso# this e.ercise *ithin a sinle *or/out!

Eou can also per#orm the opposite version o# this

e.ercise to train rotation and e.tension! Cse a lo*

point o# attachment + pullin and e.tendin as $ou

rotate! Cse the same 'H pattern #or multi+planar

trainin!

Equipment

e use the Free+3otion mid or hih pulle$ &i!e! an$

machine *ith a lo* pulle$), the -ersa (ulle$ or JH

'ands #or this e.ercise! # $ou don5t have these items,

use an ad9ustable *ith mid or hih orientation #rom

an$ hih ualit$ pulle$ or cable s$stem!(er#ormin this simple *or/out *ill allo* $ou to see

improvements in the *a$ $ou #eel and move! Eou can

also include some o# these e.ercises into $our

traditional *or/outs #or added #un and trainin


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e7cienc$! This *or/out can be per#ormed in

succession, in seuence or as a circuit #or additional

cardiovascular trainin!

The JH Traveler is onl$ 21 inches lon, ma/in it areat travel partner! The$ are eas$ to pac/ and can be

attached to practicall$ an$thinP 4O + there is no

e.cuse #or missin *or/outs!

For more in#ormation on “-ector Trainin" *ith bands

and pulle$s order our “;ssence o# 'and and (ulle$

Trainin = -O6 Q !" t is the most comprehensive

*or/ on the use o# band and pulle$s ever produced in

the %tness industr$ = $ou have our *ord on itP

Pt Training With Bands and Pulleys

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