Reactive. Resistance Band Training

153 Pages·2008·15.41 MB·English

by  Dave Schmitz

Reactive
Resistance Band Training
“Discover how your Body
can become Reactively
By: Dave Schmitz PT, LAT,CSCS, PES, IYCA
Strong and FIT….
Anywhere – Anytime
At Any Intensity”
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Reactive – Resistance Band Training is a registered trademark of PERFORMAX –
Performance Training, LLC
Copyright 2008 PERFORMAX – Performance Training, LLC
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©Copyright 2008 PERFORMAX-Performance Training, LLC
No part of may be reproduced or transmitted in any form whatsoever, electronic or
mechanical, including photocopying, recording, or by any informational storage or
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(with the exception of brief quotations as used in reviews or discussion groups, with
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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, IYCA
[email protected]
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Table of Contents
Welcome To Bandology 101
Function and RBT……………………………………………………………………………………………….. 8
Transformational Training - TheKeytoReactiveRBT……………………………………………. 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: AssistorResist ………………………………………….. 115
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Developing Lower Torso Reactive Strength
Lower Torso Training is training from the “BottomUp”…………………………………………. 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
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Resistance Band-ology 101
Welcome to
R“TehseiEsstsaenncecseof Reactive
RBT”
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Band-ology 101
The principles of athleticism have taught us a great deal about function. Rehabilitation
of injuries has also provided us insight on how the body reprograms itself when certain
levels of function are lost. I have been blessed with the opportunity to learn within
both the athletic and rehab environment since 1986.
During my career as a physical therapist as well as an athletic trainer and performance
enhancement specialist, it has become very obvious that the principles of function can
be applied to the all levels of life regardless if you are a stay at home mom, a traveling
businessman, a factory laborer, a professional athlete, or a fitness minded individual
who is trying to lose weight and get in shape.
Function is all about training movement and “movement is movement” regardless of
your environment, career or daily challenges. In many ways the unpredictable nature
of athletics is often demonstrated in the events of everyday life. The only difference is
the velocities and forces that can occur with athletics are typically greater. However,
motor vehicle accidents, heavy construction work or delivering the mail have the
potential 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 our
athleticism 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 is
to 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 can
respond on demand with greater balance, coordination and power. This means, you
catch yourself from a fall, stay healthy at work or dominate your opponent.
This is the essence of Reactive - Resistance Band Training (RBT)
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Function and RBT… It is how we move!
Your body’s functional movements are “driven” by momentum, gravity, ground reaction
forces, and cognitive intent. Muscles do not activate forcefully unless they are driven
into a loaded situation. The best way to describe this is by looking at the action of
jumping.
Have you ever asked yourself why you squat before you jump? If the intent is to go
out or up, why go down first?? Well… the answer is you need to load the muscle
system 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 do
you actually lower your body first?? Why as you try to stop fast do you lower your
body more?? Why does a baseball pitcher wind up???
In this day and age of expensive exercise machines, treadmills, elliptical machines and
weight benches or PS3, big screen TV’s, computers, commuting, and fast food
restaurants, our society has quit moving and have definitely quit learning to load their
neuromuscular system effectively.
Wellguesswhat….Ifyoudon’tuseityouloseit…orshouldIsayifyoudon’tloadit
youcan’tunloadit!!
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What are the characteristics of Function?
Emphasizes the Core - by nature functional movement emphasizes the core
musculature. In fact most movement will be inefficient without an integrated core. A
well trained integrated core helps connect the upper and lower extremities. Without
strong neuromuscular communication through the core our ability to produce powerful
efficient movement spontaneously is significantly decreased.
Multi-planar - We are not meant to move in only one direction. We have the ability to
move straight ahead, laterally and rotate or pivot. Our training should enhance these
movement 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 daily
movements are multi-joint. So why do we teach people to isolate using sophisticated
single plane machines???
Counter Balance dominated – Multi-directional movement requires balance, which in
turn requires not only a strong reactive core but also effective muscle communication.
Practicing various dynamic exercises, where your arms and leg are actively involved as
counter balances, will greatly enhance ones overall body control and kinesthetic sense
and spatial awareness.
Single limb - Most ground based sports require us to function on one leg at a time. Most
of us also perform various tasks like reaching or walking that require unilateral
dominance. Single limb or unilateral training like single leg squats or standing single
arm band pushes, can be a highly effective way to build unilateral strength and muscle
coordination.
Alternating limbs - Running and walking by nature are performed by moving our feet in
an alternating reciprocal manner. Training in this manner will enhance our natural
movement patterns and can improve overall strength, coordination and neuromuscular
efficiency. The easiest way to train alternating or reciprocal movement is by training
functionally with bands.
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