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©Copyright 2013 – www.resistancebandtraining.com
The
Attachment FREE
Single Band
Training E-Guide By:
Dave Schmitz
Resistance Band Training Systems, LLC
http://www.resistancebandtraining.com
©Copyright 2013 – www.resistancebandtraining.com
NOTICE: You Do NOT Have the Right To Reprint and Pass on this Manual!
You Also MAY NOT Give Away OR Share the Content Herein
© 2013 Copyright Resistance Band Training Systems, LLC
©Copyright 2013 – www.resistancebandtraining.com
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 purposes only. Every attempt has been made to verify the information provided in the report; therefore neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies or omissions. Therefore any oversights of people or organizations are unintentional.
©Copyright 2013 – www.resistancebandtraining.com
Why Bands
I have been training with bands since 1996, and during this time I have had the
opportunity to teach 1000’s of active adults and athletes how to get better with bands.
Even though during the years I have created numerous band set-ups, the attachment
free single band set-up continues to be my “go to set-up” on a weekly basis for personal
and professional training workouts. Training attachment free with bands requires no
set-up which is why I and many other enjoy using it. However, do not be fooled
because you will soon discover that this simple band training approach is everything but
easy. Attachment free band training allows me to train key movement skills at a high
intensity anywhere and anytime. I have yet to find a training approach that
simultaneously allows for total convenience with unlimited intensity.
Before we start to dive into programming and actual workouts, I would like to share with
you why I, as well as 1000’s of my fellow resistance band followers, enjoy this total
attachment free training approach.
1. Portability
There is, hands down, no more portable way to resistance train than by using a single
band in an attachment free set-up. Depending which single band package you have, all
you need is a small space to train in. Business, vacation, personal travel, home
workouts, and outdoor workouts are easy to do anytime because, as you will soon see,
space will no longer be a convenient excuse.
2. Unlimited Resistance Potential
Back in the day it was all about the weight and how heavy we could go. Well that mind
set has changed for me as I have come to realize that form of training on an aging body
can be a high risk, low reward approach. However, every now and then, those male
tendencies kick in, and pushing a little heavier resistance is fun to try. Fortunately with
bands, resistance is unlimited, and it doesn’t require me packing weights and barbells to
accomplish this. Rather, it allows me to gradually progress into the resistance which is a
much safer approach.
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3. Able to train all force vectors
I learned a long time ago that the more vectors and angles you can train at, the leaner
and more defined your body is going to be. The pliability of a resistance band allows
you to quickly change up your angles and force vectors during a workout which not only
keeps the workout fresh, but also keeps the muscles constantly guessing and adapting.
4. Seamless exercise transition
I hate having to change weights or grab a different size dumbbell or kettlebell as I
transition through a strength circuit. Very often time is a premium, and I need to be able
to move through my strength workout efficiently. Fortunately with band training,
switching from one exercise to the next comes down to simply changing your feet,
hands, or band position on the body. All of these changes take literally seconds which
keeps recovery short and the metabolic system churning.
5. Changing Intensity on the fly
The key to a great workout is INTENSITY. It’s not the tool, the program design, the
exercises, or the location. Changing tempo and resistance is typically the most
common way to alter intensity in a workout. With bands, this means training at a
different rep speed or quickly changing the stretch tension on the band by repositioning
the body relative to the band attachment site. As a result, if your body is having a high
energy day, you can quickly give it more intensity which means your workout will
become more productive instantly.
6. Convenient metabolic “Fat burning” workouts
We all know interval strength training is the best and fastest way to burn fat and create
that all important “after-burn” effect. Muscles are dumb and do not know what type of
resistance or resistance tool is being used. They simply react and adapt to the
resistance being applied. Therefore it is not the tool but how much work is being done
with the tool. As you will soon discover, you can rock a workout with band resistance.
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Building Training Intensity with Single Band Training
There are several easy ways to increase or decrease the intensity of a workout using a
single resistance band.
1. Changing rep speed or tempo is very easy to do with bands. By performing a long
and slow 5 to 10 second repetition or even an isometric hold, it will increase time under
tension, which has been found to help with muscle hypertrophy. In contrast by
increasing rep speed, you now begin to impact power by increasing fast twitch muscle
fiber recruitment, which is the leanest of all muscle tissue. As a result the more "fast
twitch" muscle recruitment, the greater the intensity of the workout and the leaner you
become.
2. Obviously by increasing resistance, intensity increases instantly. With bands this
may require increasing stretch length or changing to a higher resistance band.
Regardless, both are quickly accomplished.
3. A body that has to generate force on the move is always going to have to work
harder. With single band training, this is done by simply adding a step to most
exercises. As you continue to master single band training, an overhead press becomes
a step and press, a curl becomes a step and curl, and a horizontal push becomes a
step and push.
4. A shorter band will require a higher starting resistance. Since bands have an
ascending resistance, the greater the stretch, the greater the resistance. A shorter
band means you are going to have work with a higher level of resistance sooner, and
you will have to work with it throughout the entire range of motion, equaling a greater
work load on each rep.
5. The longer the interval the more work being completed. Obviously changing
intervals is not specific to band training, but combining one of the above techniques with
a variable interval makes the body stay guessing at all the times. Performing longer
interval sets of 45 seconds to 60 seconds keeps the body under tension while quickly
raising the intensity curve.
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Workout Design Options
One of the techniques I use in a majority of my single band workouts is to base each
round on 12 sets. By doing this it allows me to create 2, 3, 4, 6, or 12 exercises per
round. With single band training transitions being seamless, it allows workout variability
based on exercise selection to be very effective.
Below are 4 different program designs you can implement using the single band
workouts and exercises provided.
I suggest if you are a beginner that you begin with the 20-10 program and choose from
the 2 exercise workouts provided to you in the training library. Once you have
completed 3 to 4 workouts, I would suggest incorporating the 40 -20 four exercise
sequence next.
The 45-15 and the Spartacus Workout are advanced workouts that should not be
attempted until single band exercises are well mastered.
20-10 – Alternate 2 exercises for 12 total sets; repeat 4 total rounds with 1 minute
recovery between rounds. Make sure to change exercise pair every round.
28 minute workout
40-20 – Alternate 4 exercises; repeat 5 rounds with 1 minute recovery between rounds
without changing exercise sequence.
30 minute workout
45-15 – Alternate 6 exercises for 6 total rounds with 90 second recovery between
rounds without changing exercise sequence.
45 minute workout
Spartacus 60-15 – 12 exercises for 3 total rounds with 2 minute recovery between
rounds without changing exercise sequence.
51 minute workout
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Single Band
Video
Instruction
Library
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Single Band Exercise Video Instructions
Overhead Shoulder Press http://resistancebandtraining.com/exercise-library/overhead-shoulder-press/
High Pull http://resistancebandtraining.com/exercise-library/high-pull/
Front Squat http://resistancebandtraining.com/exercise-library/front-squat/
Bent Over Row (attachment free)
http://resistancebandtraining.com/exercise-library/bent-over-row/
Pull-a-Part
http://resistancebandtraining.com/exercise-library/pull-a-part/
Hammer Curl
http://resistancebandtraining.com/exercise-library/hammer-curl/
Overhead Tricep Press http://resistancebandtraining.com/exercise-library/overhead-tricep-press/
Lawn Mower Pulls http://resistancebandtraining.com/exercise-library/lawn-mower-pulls/
Horizontal Chest Press http://resistancebandtraining.com/exercise-library/horizontal-chest-press/
Straight Leg Deadlift http://resistancebandtraining.com/exercise-library/1862-2/
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Split Squat http://resistancebandtraining.com/exercise-library/11220-2/
Reverse Lunge http://resistancebandtraining.com/exercise-library/6623-2/
Mt Climber http://resistancebandtraining.com/exercise-library/5523-2/
Front Pillar http://resistancebandtraining.com/exercise-library/147-2/
Overhead Squat
http://resistancebandtraining.com/exercise-library/overhead-squat/
Incline Chest Press
http://resistancebandtraining.com/exercise-library/incline-chest-press/
Bulgarian Squat
http://resistancebandtraining.com/exercise-library/bulgarian-squat/
Seated Row
http://resistancebandtraining.com/exercise-library/seated-row/
Drop Step Press
http://resistancebandtraining.com/exercise-library/drop-step-overhead-press/
Lateral Band Walk
http://resistancebandtraining.com/exercise-library/lateral-band-walking/
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Squat and Chest Press
http://resistancebandtraining.com/exercise-library/squat-chest-press/
Drop Squat
http://resistancebandtraining.com/exercise-library/drop-squat/
Step Lunge Attachment Free
http://resistancebandtraining.com/exercise-library/step-lunge-attachment-free/
Supine Hip Extension
http://resistancebandtraining.com/exercise-library/supine-hip-extension/
Front Raise
http://resistancebandtraining.com/exercise-library/front-raise/
Military Press
http://resistancebandtraining.com/exercise-library/military-press/
Rotational Punching
http://resistancebandtraining.com/exercise-library/rotational-punch/
Split Squat Pull a Part
http://resistancebandtraining.com/exercise-library/split-squat-pull-a-part/
Halos
http://resistancebandtraining.com/exercise-library/halos/
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Totally Attachment
FREE
Single Band
Workouts
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High Pull & Front Squat
High Pull & Overhead Shoulder Press
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Front Squat & Overhead Shoulder Press
Over Head Squat & Straight Leg Deadlifts
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Overhead Squat – Incline Press
High Pull – Side Pillar
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Alternating Elevated Single Leg Squat Right & Left
Alternating Lawnmower Pulls Right & Left
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Seated Rows & Horizontal Chest Press
Front Squat – Lateral Band Walk
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Hammer Curl – Overhead Tricep Press
Alternating Bent over Row Right and Left
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Straight Leg Dead lift – Drop Squat
Seat Row - Push up
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Incline Press – Pull Apart
Military Press – Front Raise
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Split Squat Right - Left
Reverse Lunge Right and Left
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Step Lunge Right and Left
Extended Front Pillar – Bilateral Hip Extension
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Pull Apart – Front Raises
RDL – Military Press
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Single Arm Rotational Punch Right and Left
Mt Climbers – Hip Extensions
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Lateral Band Walks – Dead lifts
Unilateral Hip Extensions Right and Left
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About the Author
Dave Schmitz is widely considered the world’s leading authority on
Reactive Resistance Band Training for fitness and performance
enhancement. Dave has worked as an orthopedic physical
therapist for over 20 plus years as well as training thousands of
athletes and fitness clients all while perfecting his resistance
band training techniques and program design methodology.
Dave has been assisting hundreds of fitness professionals,
athletic trainers, strength coaches, and athletes improve their
overall performance both personally and professionally.
www.resistancebandtraining.com has without a
question become the go to place when it comes to
learning how Reactive Resistance Band Training can alter the way you train with
resistance bands.
When Dave is not working, he is found volunteering his time working with the local high
school as a volunteer assisted strength and conditioning coach or just spending time
with his 3 amazing children (Kelsey, Carter, and Kenzie) or his wife, business partner,
and best friend (Karen).
Other Digital Products from Dave:
Resistance Band Training E book
How to build YOUR OWN Home Band Gym
4 Week Beginner Band Workout Program
And you can find all bands and video resources at:
Resistance Band Store
To get your weekly Reactive Resistance Band Training Fix
make sure you sign up to receive Dave’s weekly video
newsletter… RBT Live with The BAND MAN®.
http://www.resistancebandtraining.com/rbt-live/
©Copyright 2013 – www.resistancebandtraining.com
Single Band Training
Package Options
Small Single Band Package
Medium Single Band Package
Large Single Band Package