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75 Must-Have

Resistance Band

Training Tips



Table of Contents

Introduction

Band Construction

Band Care

Choosing the Right Band size

Basic Set-up

Getting Started with Resistance Band Training

Cardio Training

Band Flexibility

Young Athletes Band Training

Partnership Training

About the Author

Contact Info



Introduction

Resistance bands have been around since the late 70’s. Our understanding

of functional training and better yet, how the body really works has become

a hotly debated topic in the fitness industry since the early 90’s.

As a fitness professional we were force fed the idea that function training

was performing things like stability ball training, balance board training or

one leg balance work. We were told that Olympic lifts or variations of those

lifts were the best way to improve functional strength. This was followed

by the concepts of strongman training or variations of those movements

which has now filtered itself into the world of functional fitness and Boot

Camp training.

You could make incredible arguments for all of these methods when it

comes to training our body to functionally move more efficiently and with

greater power. However the one principle I rarely hear about these days in

the fitness industry, and specifically in the development of human

movement, is the principle of training the “DRIVERS” of function.

What are the “DRIVERS” of function??

The real drivers of functional movement are momentum, gravity and ground

reaction. As a fitness professional, understanding how these reactively drive

functional movement will ultimately dictate how and what you choose to train

with. Ultimately, the body is a “reactor not a contractor” when it come to

adapting to changes in momentum, gravity and ground reaction forces. There is

very little conscious thinking occurring as we move throughout the day.



Training tools or better yet training programs that train our body how to optimally

handle momentum, gravity and ground reaction will ultimately allow our body to

produce the most force output with the greatest movement precision.

You’re going to Train with What??

If I told you that I am going to train your body to quickly and forcefully dominate

momentum, gravity and ground reaction forces, you would probably say “Who

cares??” If I continued on and explained that I was going to use a simple 41 inch

continuous piece of rubber, that cost less than $20, to accomplish this; you would

say “Are you kidding me”??

What would your clients say if you told them you could make them move like a

gazelle around the tennis court or dance floor??

What if you could get unwanted fat to literally fall off their body??

What if you had your clients blowing by their children in a take no prisoner race to

the park??

What if being an athlete at 40 was still very possible for some of your clients??

Lastly, what if you could eliminate your clients nagging low back and shoulder

pain??

The point is you will and you can if you start to influence and enhance how the

body deals with momentum, gravity and ground reaction forces



Meet one of the best tools to enhance functional strength and power

Resistance bands accelerate gravity, increase momentum and reactively train your

body on how to decrease ground reaction force or time. Now there are several

tools that can impact one or two of these but there is no other tool that can do that

while still allowing you to train regular movement patterns including running.

Weights teach us how to handle gravity at slower speeds.

Body weight training teaches us how to control our body against gravity.

However neither of these teaches us how to harness that strength and bring it onto

the field of life or sport like resistance bands can.

Let’s face it; everyone would like to have an athletically performing and looking

body. This could mean improved balance, better agility, good running skills, more

flexibility, better power, or a leaner, more sculpted appearance. As a fitness

professional, the more athletic you can get your clients feeling and seeing, the

longer you have them as client.

Fitness professionals all have their favorite programs, workouts and exercises.

However, the bottom line is to make sure the training gets results.

Do your present training tools allow you to?

Create force vectors in all planes or diagonals

Get clients to move like they do naturally

Get stronger where it counts... on the field of life

Train your clients anywhere



Make every workout a new experience

Provide unlimited resistance and exercise options

Address all aspects of fitness and performance

Resistance band training can do all of that and a whole lot more.

Resistance Band Training (RBT) is a systematic training approach that employs

resistance bands as the primary training tool. RBT can go where you want to go.

Parks, homes, parking lots, churches, gymnasiums….. You name it. With RBT

you become a gym without walls.

Most fitness professionals still evaluate bands as a last alternative to resistance

training. Very few trainers don’t understand how RBT will help their clients get

leaner, stronger, and more powerful while keeping helping them stay injury free

and pain free.

RBT is not that difficult to learn how to implement and considering the cost to

train with bands, it actually becomes extremely cost effective, highly versatile and

unmatched in regards to its incredible training impact.

I hope my introduction did not bore you but rather created a different mindset

when it comes to how as a fitness professional you evaluate RBT.

I hope you find my 70 RBT Must Have Tips for Trainers to be helpful regardless if

you are a present user of bands or are considering it.

Thank you and enjoy the manual.

Dave Schmitz

www.resistancebandtraining.com

http://www.resistancebandtraining.com/



Choosing the BEST Band to Purchase

1. All bands are not created equal. Layered bands are by far the most

durable band do to their latex matrix construction, especially when “latex

bonding” is incorporated into the construction process. Latex bonding

heats and glues every layer of the band versus waiting until the end to heat

the band. This enhances the layering process and eliminates bands

splitting. Molded bands are simply thick theraband that will easily tear like

a sheet of paper once a small tear is developed along the side of the band. A

“latex bonded” layered band has multiple layers that adds 400% greater

tensile strength and durability to the band.

2. Best layered band is a band that uses “latex welding” to firmly adhere the

end of the final layer onto the band. This eliminates any peeling that can

occur as the band is repeatedly stretched out. Peeling does not necessarily

weaken the band but it can give the RBT beginner the perception that the

band is defective.

3. Band texture is also important. Bands should be tacky and easily adhere

to the surface they are attached to. This allows for a strong attachment

that is slip free and comfortable.

4. Bands should feel firm not soft. A soft band is comfortable at first but

will quickly tear when put under tension. Firm bands have greater

durability and will hold up under heavy use.



5. Band resistance levels should be created by differences in width not

thickness. Any band that is thicker than 1/8 inch is typically over layered

and will have a tendency to peel and split easier.

6. Make sure you only purchase flat bands versus tubular bands. Tubular

bands are a molded hollow band that will not hold up to the training used

at www.resistancebandtraining.com . Tubular bands are more designed

for light strength training where forces are kept relatively low and reps

high.

7. Nylon covered tubular bands were created to eliminate the breaking issue

with tubular bands. Unfortunately this nylon covering creates a solid stop

point that can lead to injury. With the type of running and explosive drills

we perform, I would strongly recommend not trying to replicate them using

nylon covered tubular bands.

You must have an unlimited end point just in case clients accidentally

stretch the band to far which often can occur when training at high

intensities like we frequently do at RBT.com.

8. Bungee cords versus tubular band do provide better durability but once

again they have a solid end point. Also, they have a rounded construction

which does not adhere well to attached surfaces. This will also slide or roll

when attached to poles or other stable structures. Lastly, bungee cords do

not allow you to create for belts or harnesses like flat bands do. Therefore

additional accessories like belts and harness will be necessary to purchase.




9. Make sure bands come in different colors. This may seem basic but if 2

bands are the same color it makes it very difficult to quickly instruct clients

on which bands you want them to use. Colors are an easy visual cue that

makes band identification easy.

10. Make sure bands come with at least a 1 year warranty that covers

manufacturing defects. This warranty usually covers you completely,

assuming you are using bands correctly and not overstretching them.

Bands can break like any other tool, if you miss use it but you still should be

protected incase a band is defective.

Band Information Chart

Band Name Band Color Band Size

(inches)

Band Strength

(lbs)

Small RED ½ 5- 20

Medium Yellow 15/16 20-35

Large Orange 1 1/8 30-75

X-Large Green 1 3/4 50-120

XX-Large Purple 2 1/2 100 - 170

XXX-Large Black 3 1/2 150 - 240

Resistance Band Training Systems has a defect rate of 1 band per 1500

bands sold or .06%



Band Care

11. Always take your bands apart after linking them together. This allows

them to breath and eliminates the band from being in a tight, twisted

position for long periods of time. This twisted position will eventually

weaken the band and shorten the band’s training shelf life.

12. Store your bands in a hanging position if possible. This allows the

bands to easily be taken by your clients for use while letting them remain

lengthened out in a relaxed position when not being used.

13. If bands become dirty or sanitizing becomes a concern, using a mild

dishwashing soap to clean them is your best option. Usually warm water

and soap is all that is needed. Make sure you hang them up to dry after

washing them

14. If bands become wet from training outside, make sure you unlink all

bands and allow them to hang to dry out. Don’t place them inside a sealed

up plastic container still linked up and wet. As they dry the links tighten

and become extremely difficult to unlink.

15. Have clients inspect bands for defects or long term wear and tear before

training. Bands last a long time but will eventually wear out. Identifying

bands that are damaged or worn out can be accomplished by routine

inspecting them prior to training.



16. If you have a band that peels, do not try to manually tear away the

peeled piece. Use a scissors to cleanly cut the peeled segment away. This

will prevent additional peeling from quickly reoccurring.

Choosing the correct Band Resistance for You and

Your Clients

17. Band resistance levels range from 5- 300lbs or more. Everyone’s body

is stronger in certain movements. As a result you will need multiple

resistance options to effectively train several clients at a time. I suggest

purchasing band packages versus individual bands to save money, increase

your resistance training options and be able to maximize training workload.

18. Most female client will use red small (1/2 inch) or black medium ( 3/4

inch) bands to perform 90% of their training. The best package for this will

be the Economy Package

19. Male clients will find they need additional resistance as they gain

strength. Adding a pair of purple large ( 1 1/8 in.) bands will be helpful. As

a result the Total Fitness Package is the best way to go.

http://resistancebandtraining.com/store/main-store-page/bands-and-accessories/

http://resistancebandtraining.com/store/products-page/rbt-specific-packages/economy-fitness-package/

http://resistancebandtraining.com/store/products-page/rbt-specific-packages/total-fitness-package/



20. Evaluating your client’s fitness goals will also determine band

resistance needs. Here are a few suggestions based on fitness goals.

Absolute strength- go with purple 1 1/8 inch bands or Green XL 1 ¾ inch bands

Upper Body Pulling-Pushing Drills - go with Black 15/16 inch bands with training handles

Lower Torso Drills - go with Purple 1 1/8 inch bands

Tug of War or Partner Resistance running – go with green 1 ¾ inch bands or Purple large 1 1/8 bands

Click Here All Bands and Accessories

http://resistancebandtraining.com/store/main-store-page/bands-and-accessories/



RBT Set-up Tips

21. The only way to learn is by doing. Personally training using multiple

band set-ups will teach you as a fitness professional how to determine what

works best for you and your clients.

22. Best set-ups to begin RBT are the Double Linked Band Set-up for lower

torso and cardio while the 2 Bands with Handles works the best for upper

body training. This will allow you to do 80% of all drills found I share with

you in the www.howtotrainwithbands.com E-book series.

23. Educate your clients on how to safely attach bands and link bands

together. If there is any concern for band damage, always use a Band

Utility Strap to attach bands to a stable structure with a questionable

surface.

24. Training Handles are not essential but do provide significantly greater

comfort and training efficiency when performing upper torso strength drills

when training with Red, Black or Purple bands.

25. The Crisscross set-up is a great way to teach how to increase activation

and recruitment of the lumbo-pelvic-hip (LPH) complex which we know is

the body’s power zone. If clients are not comfortable with this using a

single band set-up for front squats also does an effective job at activating

the LPH.

http://www.howtotrainwithbands.com/

http://resistancebandtraining.com/store/products-page/bands-and-accessories/band-utility-strap/


http://resistancebandtraining.com/store/products-page/bands-and-accessories/training-handles/



26. If clients have difficulty training with the bands around their hips,

consider using a wider band attached to a smaller band or have them use a

simple weight belt with the band looped through.

Using a belt will make changing training positions slightly more challenging

than if the band is around the hips but as strength improves, the belt can be

replaced with a wider more comfortable band.

27. Best attachment site for a band is around a round post. Don’t be fooled

by attaching your band onto a square pole with round edges (such as squat

rack or soccer goal post). This will over time create stress points on your

band and cause it to wear at those points. This will especially occur if you

have a soft or mold type band versus a layered band.

28. Attaching a smaller band with a larger band will increase your band

resistance and durability factor because forces are now being dispersed

over two bands versus one. I will often combine 2 smaller bands to create

resistance comparable to a larger band. This also an effective way to create

a larger band without actually having it in your training inventory.



Guidelines for Using a Band Utility Strap (BUS)

29. Always attach the BUS into the hinged side of the door to avoid the door

opening up accidentally during training.

30. Always use the BUS if there is any risk of damaging your band.

31. When using a band utility strap make sure the band stays securely

positioned onto the large plastic connection site and does not go onto the

nylon. Once tight the nylon could cut or damage the band.

Using Training Handles

32. Use training handles primarily with red, black or purple bands. Any

band that is wider than 1 1/8 inch probably does not require training handle

and is usually not needed for upper torso training.

33. Make sure you use the wide side of the training handle clip to place the

band onto to avoid the band getting pinched


http://resistancebandtraining.com/store/products-page/bands-and-accessories/training-handles/



34. Do not attempt to use training handles as a band utility strap.

*******

10 different resistance band set-ups are demonstrated

step by step on the

Resistance Bands Unleashed DVD Series

******

http://resistancebandtraining.com/store/products-page/dvd-section/resistance-bands-unleashed-dvd-series/



Using Bands In the Weight Room or Fitness Center

35. If you choose to attach bands to barbells, dbs or kettlebells, make sure

you use a small red band at first. Balancing the weight and learning how to

accelerate the weight throughout the range of motion will take time.

36. Very often clients have muscle imbalance issues which will predispose

them to injury when they begin using bands. If they have not mastered the

initial lift well without bands, do not incorporate bands into that lift until

good quality movement is mastered.

37. Using the crisscross set-up whenever possible to perform ground based

lift with a barbell is a safer and equally effective way to combine barbells

and bands versus attaching the bands to the bar. This not only helps with

balance but will reflexively teach clients how to drive from their power

center while performing exercises like Dead-lifts, Front Squats, Back

Squats, or Push Presses as well as the Cross-Fit thruster.

38. Make sure the band is securely attached onto the bar and a stable

structure below. If the band accidentally slides off the bar or off the lower

attachment site, it will create an asymmetrical load which could lead to

injury.



39. If using dbs to anchor bands for squats or bench press, make sure they

are hexagon dbs or make sure they cannot roll during the lift. Dumbbells

that move will change resistance patterns during the lift and may create

lose of balance or an unexpected asymmetrical load.

40. Have clients use bands for auxiliary lifts whenever possible. As an

example, after a heavy bench press, have athletes perform standing

horizontal chest presses for strength endurance and to create a greater

metabolic workload.

41. Performing bio-motor drills like lunges, 1 step deceleration or 2 step

deceleration drills can easily be brought into a weight room or home gym

setting. Training band running drills are an excellent way to enhance core

strength and development while increasing metabolic demand.

Getting Started With RBT

42. Evaluate your present exercises that you use other tools for and attempt

to replace 1 exercise with an RBT exercise every workout for 2 weeks.

(Example: Staggered Stance Horizontal Push vs. Incline bench press or

RBT Lunges vs. Knee Extensions & Curls) This will allow you as a fitness

professional to determine your client’s response more effective while not

completely altering your training program.



43. Don’t emphasize heavy bands at first. Use small to medium bands

initially to improve movement skills, integration and speed of movement.

Increasing resistance is easily done by stepping out and stretching the band

further which is something that naturally will occur as you and your clients

become stronger with bands.

44. Adding bands to body weight exercises is a good way to incorporate

bands with your clients. RBT assisted pull-ups, push-ups or dips will allow

a client to perform an exercise that they previous could not perform.

Stronger clients can crank out more reps and develop better strength

endurance and body control by implementing bands with body weight

training.

45. Use bands to enhance the workout atmosphere by taking your clients

out to the park or tennis courts to workout. This is highly motivating and

fun for clients which will only enhance training results

46. All running drills should emphasize control and rhythm before

speed. Deceleration is a global problem among athlete and is

often overlooked when training in bands.



47. Avoid using to strong of a band initially. This will create

substitution patterns and muscle compensation that can lead to

injury.

RBT for Coordination and Balance in Seniors

48. Use a parallel stance for pulling exercises and wide staggered stance for

pushing exercises when first implementing these types of exercise with

seniors. These are the most stable bases of support and will allow the upper

torso to work the most efficiently.

49. Always work with smaller bands initially and change stance or speed to

increase exercise difficulty.

50. Perform assisted lower torso drills at first to allow seniors to become

comfortable with RBT and the balance that is required.

51. Best RBT Beginner Exercises for Seniors

Single arm pulls and pushes with or without opposite hand balance assist on a chair or wall

Assisted step and reach with hip band attachment

Marching with a small hip band attachment with or without hand balance assist



RBT For Fat Lose

52. Using RBT circuits like the Upper Body or Lower Body Circuits found in

my 4 Week Beginner Workout, that comes with the Total Fitness and

Economy Packages, is a great way to get your clients shedding fat quickly

training in bands

53. Using the Tabata method of 20 second on – 10 seconds off x 8 rounds

with the emphasis on rep speed, will produce incredible increases in

metabolism and work load. Using the Exclusive RBT Tabata Sound Track

makes this very easy once the exercise are learned

54. Using the RBT running drills creates both strength and cardio effects

due to the repeated acceleration and deceleration nature of the exercises.

Just make sure to allow clients to set the deceleration tempo.

55. Implement a body weight drill with an opposing RBT drill will a very

effective training stimulus because the difference in resistance loads. Body

weight drills will be slow movements that are most difficult at mid range

while RBT drills will allow for faster rep speed with the workload greater at

the end of the range of motion.

http://resistancebandtraining.com/store/products-page/rbt-specific-packages/total-fitness-package/

http://resistancebandtraining.com/store/products-page/rbt-specific-packages/economy-fitness-package/

http://www.workoutmuse.com/music/resistance-band-training-20-10-tabata-soundtrack-digital-downloads



56. Create multi-plane exercises by having clients change foot position on

each subsequent set of the same exercise. (Example: Standing Stationary

Pull can use parallel stance, staggered stance right, staggered stance left, or

standing perpendicular to the band’s line of pull) Each of these will

challenge the body force production differently and make it work a little

harder while developing lean, long muscles in all 3 planes.

57. Best FAT LOSE RBT Circuits using 20-10 or 45-15 Sound Tracks

Single Band: High Pull - Front Squat – Push Press – Squat Jump

2 Band – 2 Handle: Squat Pull – Horizontal Push

4 way Running Matrix: Shuffle Right – Shuffle Left – Backpedal – Station Run

http://www.workoutmuse.com/music/resistance-band-training-20-10-tabata-soundtrack-digital-downloads

http://rbt.workoutmuse.com/music/resistance-band-training-45-15-circuit-training-soundtrack-digital-downloads



RBT for Flexibility

58. Start all band stretches with a red or black band to ensure the proper

techniques and avoid muscle inhibition that occurs when struggling with to

heavy of a band. The body must be able to relax and have good

neuromuscular control to get optimal active lengthening.

59. Flexibility only improves if clients go where they can’t which means they

must stretch where they are tight and not just stretch where they are mobile

or loose.

60. Teach flexibility drills just like all other drills… one at a time. Do not

have clients do all the drills the first day. Start with the 3 way hamstring,

then the ankle and then the anterior hip.

61. If as a fitness professional you are ordering bands strictly for stretching,

the best band to stretch with will be either the black (3/4 inch) or the

Purple (1 1/8 inch) bands.

62. Fitness professionals should work with RBT flexibility drills for at least

2 weeks before teaching it to their clients. Trainers need to feel what

regions become tight and which directions are more restricting. By being

able to predict this with a client, trainers immediately increase their client’s

respect of their knowledge.

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http://resistancebandtraining.com/store/products-page/bands-and-accessories/purple-light-large-bands/



***************

For more help in learning the RBT

stretching go to……

Total Flexibility Training with Bands DVD and

Band Package

****************

http://resistancebandtraining.com/store/products-page/rbt-specific-packages/total-flexibility-training-package/

http://resistancebandtraining.com/store/products-page/rbt-specific-packages/total-flexibility-training-package/



RBT for Youth Fitness

63. Keep middle school children in red (½ inch) or Black ( 3/4 inch) bands

when training any bio-motor drills. It allows them to learn and not be

placed at risk for injury during the deceleration phase of training

64. Do not implement stretching with middle school children. Their

nervous system is highly sensitive and hyperactive which will not allow

them to tolerate band stretching well. Also their focus is such that, band

stretching will often be to focus intense for them to avoid compensation

during the exercises.

65. I would recommend RBT stationary strength training drills initially in

conjunction with body weight training. Stationary drills will emphasize

stability and control similar to body weight training.

66. Whenever possible, perform the RBT drills you are projecting to do in

the bands, without bands first. This will allow children to learn without

being under the pressure of the band. It will also avoid the band being a

distraction when they are implemented.

67. Make sure you always allow kids to run without bands after training to

provide them kinesthetic feedback and awareness of how bands make them

move better. This will excite them and make motivating them to train far

easier at the next training session.



68. When training middle school or high school children, use sets of 3-5

reps to avoid over fatigue and poor quality movement. The goal with RBT

for youth is developing good movement skills while continuing to build on

training success.

69. Best introductory Youth RBT Running Drills:

One step or one step release drills

2 Step Speed Deceleration Drills done in red bands

Stationary Power skipping

*****************

To learn more about how to train our

youth in bands ask about the Quick Kids

6 week speed program available with any

resistance band package.

******************



Training Clients in Partnerships

70. When training in partnerships always make sure you teach how to hold

for the training client first. Often holders make or break a good partner

RBT session.

71. Training in partnerships allows fitness professionals to work with only

half the group at a time. Emphasize with the resting group the importance

of listening and watching so as the instructor you do not have to teach a

beginning drill twice.

72. Using partner band training will cut your boot camp band needs in half.

Essentially clients will need a band per person to do all running and many

of the lower or upper torso training exercises. This is significantly less as

compared to having to create independent stations.

73. Make sure when setting up client partnerships, you base teams on hip

height and than by body weight. This prevents the bands from rising up

on the shorter person during hip attached training.

74. Always begin group training using attachment free training first so boot

campers do not have to concern themselves initially with holding.

http://resistancebandtraining.com/store/products-page/dvd-section/partner-band-training-dvd/



75. Best RBT Exercises to begin with using Partner Attached Band Training

Partner Forward lunges

Power skipping

Hip Attached reach squats

http://resistancebandtraining.com/store/products-page/dvd-section/partner-band-training-dvd/



I hope you have enjoyed my 75 RBT Tips for Fitness Professionals.

I did not create www.resistancebandtraining.com to exclusive sell bands. It

was designed to teach fitness professionals how to learn, implement and

create awesome results for their clients using Reactive Resistance Band

Training.

Getting BETTER with BANDS!!

Dave Schmitz

Resistance Band Training Systems, LLC

**********

To learn more about Dave Schmitz go to:

www.resistancebandtraining.com

***********





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