PART I - The WHAT of Band training: What it is - what equipment is out there!

Over the last decade, the buzz phrase in fitness has become “Functional Training”. The use of many modalities has been proposed to increase the functional aspect of training. These modalities include medicine balls, stability balls, and the use of bands. Of all these modalities, band training has seen resurgence.

Band training is as old as rubber itself. However, no published works on the subject were comprehensive in nature, until 1999. In 1999, the most comprehensive work on band training was published: The Essence of Band and Pulley Training 2-DVD set and Book. Since then, many band products have been published and designed. In September of 2008, Men's Health featured an 8-page spread on band training products and protocols, marking the first major indication that band training has gone main-stream.

Band training has become popular because of several factors; it is affordable, easy to set up and use, diverse in application, and very effective. High quality band training equipment is in the $15-50 range, making bands some of the most affordable training tools in fitness. Their set-up is easy; step on them and simply pull, or use a utility strap to attach them to any door or sturdy structure. You can use bands to build muscle or for more functional applications like sport-specific training. Now let's look at some of the most popular band training equipment.

The two band products featured in Men's Health are the Superband and the JC Band. These are the two most popular band training tools in fitness. The Superband is a simple large band; just like a band that goes around your wrist – but much bigger. The Superband comes in various widths, from ½ inch to 2½ inches, making them versatile and portable. The 1-inch Superband lives in a small pocket in my computer bag; it's my traveling gym. The models in the JC Band series have handles and built-in utility straps. The JC Sports Band is 4-feet in length, making it an excellent training tool for larger spaces. The JC Traveler is only 2 feet in length and makes an excellent choice for travel or home training. The Predator series (in 2 and 4-foot lengths) incorporates three bands on each side. Each band on the Predator can be removed and re-loaded in a split second, making the Predator the ALL-IN-ONE band product. The JC Quad is another unique design with four separate bands, which is excellent when training 2 to 4 individuals. All other band products are an extension of these basic designs. With these diverse designs, the applications become endless. I believe that this is the main reason for the new popularity of band training.

The following articles in this four-part band training series will deal with more specific applications and protocols. For more information on band training go to www.ihpfit.com and see our various band designs and educational products that will surely take your band training to the next level!

Author by line:

Juan Carlos “JC” Santana is the director of the Institute of Human Performance in Boca Raton, Florida. He will answer all of your band training questions at www.ihpfit.com (email JC link).

The Superband travels with me everywhere – it is my “gym in a bag.”		Use the utility strap and the Superband to turn any door into a gym.

The JC Sports Band is the most popular band at IHP.		The JC Predator is the ALL-IN-ONE band.

Pulleys are seen as nonfunctional by some fitness experts due to their constant resistance and inability to accommodate fast movements with light loads due to flying weight stacks. Yet, the ability to quantify the resistance is looked at as a positive characteristic of traditional pulley training by other fitness professionals. We might want to consider that the concept of constant resistance is a misnomer. Although the mass being lifted by a pulley system is constant, the resistance a muscle sees changes with the lever arm and the speed of the movement. Therefore, standard pulleys do not offer constant resistance, they offer constant mass.

Regardless of brand or characteristic, bands and pulleys can be effectively employed to train nonvertical movement vectors. Although there are advantages and disadvantages to all resistance training equipment, bands and pulleys remain effective tools in performance enhancement training. A wise integration of different resistance training equipment will provide the best results. Using the right tool for the right application is the determining factor in the success of any training modality.

PART II - The WHY of Band Training: Applications and Advantages

Of all functional modalities in fitness, it is hard to find a more popular modality than band training. As mentioned in the previous article, “band training is affordable, easy to set up, convenient to use, diverse in application, and very effective”. However, from a technical aspect band training offers even more distinct advantages. Two of the most obvious advantages to band training are its ability to load the body diagonally and horizontally, and the variable resistance that bands offer as they are stretched. These two basic advantages put band training clearly ahead of its competition.

The unique loading ability of band training allows anyone to train and load in any functional direction. Any free-weight equipment (e.g. dumbbells, barbells, medicine balls, etc.) loads the body via gravity. That is, the body is loaded in a vertical manner. Band training is the only modality that can easily offer resistance “outside the pull of gravity”. Many functional movements can be loaded with the use of band training. Functional movements, such as pulling, going doing to tie a shoe, or going down to catch a ground ball have a major diagonal force that must be controlled. This force can be easily loaded during functional training using bands. For example, a baseball player catching a ground ball must be able to decelerate a diagonal force in order to catch the ball, stop, turn, and make the throw to first base (Figure 1). Bands are the perfect tool to use to train this movement.

Another advantage of band training is the variable resistance that bands naturally offer once stretched. Every movement has what we call a biomechanical curve. This curve simply depicts where the biomechanical advantages and disadvantages are within the range of motion of a movement. For example, in a standing band press, the mechanical advantage appears at the end range of the press. This means that as your arms extend in a press you become stronger due to better leverage. In a band press, the band naturally provides more resistance as you get stronger, providing variable resistance. Equipment lines, such as Nautilus and Universal, spent millions of dollars trying to provide what band training naturally provides; variable resistance. A little knowledge and creativity is all that is needed to make band's variable resistance work in your favor during band training.

Other applications of band training include their use in developing traditional strength. Many squat racks and benches now provide attachment points so that bands can be used to add variable resistance to traditional exercises, such as the squat and bench press. This application has proven to increase strength in power lifters and is now a well accepted training approach within the periodization of strength athletes.

Future articles in this four-part band training series will deal with specific protocols we have used at the Institute of Human Performance to take our clients to higher levels of physical conditioning. For more information on band training go to www.ihpfit.com and see our various band designs and educational products that will surely take your band training to the next level!

Author by line:

Juan Carlos “JC” Santana is the director of the Institute of Human Performance in Boca Raton , Florida . He will answer all of your band training questions at www.ihpfit.com (email JC link).

Training the diagonal deceleration force with bands		Band pressing provides the perfect variable resistance needed to optimize functional pressing strength.

The Superbands can be used to add variable resistance to traditional lifts such as the dumbbell bench press.

PART III - The HOW I - Beginner band training workout - 5-6 basic moves

Many of our clients are short on time or traveling for work. Bands can deliver excellent strength training anywhere and at any time. When our clients travel we send them away with the JC Traveler (available at www.ihpfit.com ) and the program listed below. I designed this program to provide a general conditioning. Therefore, whether you are maintaining fitness levels during travel, or just starting a fitness program, this program will work wonders. You can perform the entire workout or substitute any of these exercises with more traditional exercises. Experiment with this program and don't be afraid to think outside the box. For a comprehensive work on the use of bands and pulley, we refer you to our “Training with JC: The JC Band Workout DVD.

5 Minute Warm-up

Warming has become an unimportant ritual for many club exercises. However, it may be the most important part of the workout. We turn our warm-up session into a mini conditioning, biomotor skill acquisition workout. It sometimes lasts as long as 15-20 minutes. We use these longer sessions to teach running mechanics and go after neural components of reaction and power. Stationary running, or other skills, can be used to train individuals to be faster on their feet. Examples of drills would be: 5dot drills, jumps, and biomotor drills such as running or skipping. This warm up is a general warm up in that it does not significantly involve upper body large resistance. But, it will increase core and muscle temperature so that you can go to a more specific warm up if you wish. Here is one of my favorites.

Instructions

• Use a weightlifting belt (or other appropriate method of securing the band / pulley to the waist)
• Attach the band or pulley from a low attachment point behind you. This will not only add resistance to forward locomotion, but will add to the pull of gravity.
• Walk forward to add appropriate resistance.

Notes:

You will be moving in a stationary manner - so use cones or other markers to stay within a safe area. You have to play around with this a bit before you become comfortable with how much resistance to use - be patient.

Protocol

• Stationary Walk for 10 seconds and rest for 10 seconds X 3 - 1 minute
• Stationary March for 10 seconds and rest for 10 seconds X 3 - 1 minute
• Stationary Power Skip for 10 seconds and rest for 10 seconds X 3 - 1 minute
• Stationary Run for 10 seconds and rest for 10 seconds X 6 - 2 minute

Notes:

Make sure you use high knees and stay on the balls of your feet whenever possible. The more powerful you make these movements, the more they will transfer to your everyday life.

Equipment

LUNGES - Lower body

When working the lower body, lunges are one of my favorite exercises. They are particularly effective at training deceleration and changes in direction. Since the warm-up section focused on going forward, the lunges provide excellent deceleration training.

Instructions

• Use a weightlifting belt (or other appropriate method of securing the band to the waist) or use handles and hold the resistance with the hands (shown in picture).
• Attach the band or pulley from to a low attachment point in front of you. This will add to the forward momentum and to the pull of gravity.
• Holding onto the handles, walk back to add appropriate resistance and space for forward lunging.
• Stand straight and take a long step forward. Keep the body erect and core tight.
• Land with a full foot and lower your body to a lunge position.
• Explode back to a standing position. Repeat with other foot.
• We perform anywhere from 3-7 sets X 20 reps of this exercise within a single workout.

Notes:

There are several types of lunges you can perform. One of our favorite advance versions is the reaching lunge. Follow the above instructions but reach forward as you lunge to the front.

Equipment

We use the Free-Motion low pull (i.e. any machine with a low pulley), the Versa Pulley or JC Bands for this exercise. If you don't have any of these items, use a low-pulley from any high quality pulley or cable system.

Standing Pulls - Upper body

Standing pulls are an excellent way to work the total body while emphasizing the posterior back musculature. They provide balance and stability training while pulling. In real life we always pull from our feet, therefore, the standing pull is one of the most functional exercises we perform.

Instructions

• Attach the band or pulley to a low or mid attachment point in front of you. We prefer the low orientation since it is the most functional.
• Holding onto the handles, walk back to add appropriate resistance and space for the pulling motion.
• Stand straight and keep the body erect and core tight. Keep knees slightly bent and center of gravity lower then normal.
• Pull the cables or pulley handles to you as if you were doing a cable row.
• You can use simultaneous or alternating pulling patterns.
• We perform anywhere from 3-7 sets X 20-40 reps of this exercise within a single workout.

Notes:

There are several types of pulls you can perform. You can even add a forward reach to the movement, creating a compound row. With the alternating version, you can add foot pivots to further focus on hip rotation. The single leg version of this exercise is also very challenging.

Equipment

We use the Free-Motion mid or low pull (i.e. any machine with a mid or low pulley), the Versa Pulley or heavy JC Bands for this exercise. If you don't have these items, use an adjustable with mid or low orientation from any high quality pulley or cable system.

Standing Presses - Upper body

Standing presses are an excellent way to work the total body while emphasizing the pressing or pushing motion. This exercise provides balance and stability training while pushing forward. In real life we usually push from a standing position, therefore, the standing press is very functional.

Instructions

• Attach the band or pulley behind you, from a low or mid attachment point. We prefer the mid orientation to emphasize the core and a forward lean position. However, the low orientation is effective for focusing on the pressing movement.
• Holding onto the handles, walk forward to add appropriate resistance and space for the pressing motion.
• Stand straight and keep the body erect and core tight. We prefer the staggered stance since it provides more stability to the line of pull.
• Press the cables or pulley handles as if you were doing a bench press.
• You can also use the alternating pushing pattern, which resembles more a punching action.
• We perform anywhere from 3-5 sets X 20-40 reps of this exercise within a single workout.

Notes:

There are several types of presses you can perform. You can even add a forward step to the movement, creating a thrusting action. The single leg version of this exercise is also very challenging.

Equipment

We use the Free-Motion mid or low pull (i.e. any machine with a mid or low pulley), the Versa Pulley or heavy JC Bands for this exercise. If you don't have these items, use any adjustable high quality pulley or cable system with mid or low orientation.

Standing PNF extension

Standing PNF extensions are an excellent multi-planar core exercise. This exercise emphasizes the extension mechanism, but with a rotational component. Sports, such as tennis and golf, use portions of this movement – making this exercise very popular with our athletes and recreational sport participants.

Instructions

• Attach the band or pulley to your side, from a low attachment point.
• Holding onto one handle with both hands, walk away from the point of attachment to add appropriate resistance and space for the extension movement.
• Stand straight and keep the body erect and core tight. We prefer the parallel stance since it provides more stability to the line of pull.
• Keep the arms straight and locked out in front of your chest.
• Rotate and flex down towards the point of the attachment, reaching down to load the body.
• Use a foot pivot on the outside leg during the downward flexion and rotation. This will allow maximum utilization of the entire body.
• Rotate and extend away from the point of attachment, keeping your arms locked out and in front of your chest at all times. Pivot on the inside foot as you rotated away from the resistance (see picture).
• We perform anywhere from 3-5 sets X 20-40 reps of this exercise within a single workout.

Notes:

You can also perform the opposite version of this exercise to train rotation and flexion. Use a high orientation of pull and chop downward as you rotate.

We use the Free-Motion low pull (i.e. any machine with a low pulley), the Versa Pulley or heavy JC Bands for this exercise. If you don't have either these items, use an adjustable with mid or low orientation from any high quality pulley or cable system.

Standing ABC Crunch

Standing ABC Crunches offer excellent flexion training for the front of the body, while addressing flexibility of the posterior chain. The ABC pattern provides multi-planar training, especially for the hips.

Instructions

• Attach the band or pulley in front of you, from a mid or high attachment point.
• Holding on the handles, walk away from the point of attachment to add appropriate resistance and space for the crunch movement.
• Stand straight and keep the body erect and core tight. We prefer the parallel stance since it provides more stability for the rotational patterns of the ABC .
• Keep the arms straight and locked out in front of you - at shoulder level.
• Flex down as if performing a crunch while pulling down and in, until the band touches the shoulders. Come back up to the standing position. This is the “C” pattern.
• For the “A” and “B” patterns, flex down as if performing a crunch while rotating and pivoting the foot on the opposite side of the crunch (see picture). This will bring the bands to the outside of the planted leg. Come back to the standing position and perform to the other side.
• The foot pivots during the rotation and flexion really target the hips.
• We perform anywhere from 3-5 sets X 15-30 reps of this exercise within a single workout.

Notes:

You can also perform the opposite version of this exercise to train rotation and extension. Use a low point of attachment - pulling and extending as you rotate. Use the same ABC pattern for multi-planar training.

Equipment

PART IV - The How IV - High-Intensity Training With Bands-Advanced Applications

High-intensity training is all about generating power. This does not necessarily mean that for high-intensity training you jump, bound, and do plyometric training. What it means is that you move fast and do as much work in as little time as possible. This type of metabolic training (i.e., high-intensity training) does many things for your body. First, it provides excellent conditioning and strength. Second, if the exercise selection involves functional movements, it provides you with excellent movement capability. Third, it torches the fat off your body. That's right, I said it: High-intensity training melts the fat off your bones!

Traditionally, people wanting to burn lots of fat during exercise have always been concerned with staying in the fat burning zone. However, the concept of the fat burning zone is misguiding when it comes to burning the fat off your belly. When training at the lower intensities of the fat burning zone (i.e., at 70%-75% of your maximum intensity), you do burn more fat as a percentage of the calories utilized during the time that you're exercising. What you are not told is that the after burn and the fat burning hormonal response (e.g., release of growth hormone and epinephrine) are greater with high-intensity training. Thus, when you consider the fat that is burned once you stop exercising, you end up burning more fat with high-intensity training.” Therefore, by taking advantage of high-intensity training, our metabolic band protocols are scientifically designed to torch the fat off your belly and give you more power in everything you do.

Our metabolic circuits are a favorite with all of our clients-athletes and nonathletes alike. Our clients experience a real sense of accomplishment when they master this advanced method of high-intensity training. Several tweaks can adjust the level of intensity to match the participant's needs. It is not uncommon for our clients to have sessions where they perform three or four of our metabolic circuits with a 1:3 ratio of work to rest. We can change the intensity of the circuits by manipulating the following variables:

• The speed of the movements
  • Slow down to decrease intensity.
  • Speed up to increase intensity.
• The resistance of the band or pulley
  • Stand closer to the anchor point to decrease intensity.
  • Stand farther away from the anchor point to increase intensity.
  • Chose the right color and weight.
• The recovery time between circuits (more rest makes it easier; less rest makes it harder)
  • Increase the rest period between circuits or exercises to decrease intensity.
  • Decrease the rest period between circuits or exercises to increase intensity.

In our Essence of Band and Pulley Training: Vol. II DVD and manual we have numerous metabolic protocols you can perform with bands or pulleys; here are a few of them.

Metabolic Legs I

• 20 Speed squats
• 15 Jumps Rotational jumps
• 10 Split jumps
• 10 Squat jumps

Metabolic Push

• 20 Push-ups
• 40 Staggered-stance punches (20 per leg)
• 20 Flys (10 per leg)
• 10 Explosive push-ups

Metabolic Pull

• 20 Standing rows
• 20 Alternating bent-over rows
• 20 Swims (poling)
• 10 Medicine ball slams

To see a video sample of these exercises and protocols, go to www.ihpfit.com and check out the Essence of Band and Pulley Training: Vol. II in our DVD section.

There is more to high-intensity metabolic training than meets the eye. This type of training is not just for the athlete-it is for anyone who wants to shed fat pounds and get in shape. Of course, a sound nutritional program is a must in order to see significant changes in body composition; you cannot exercise away a bad diet. However, if you watch what you eat and stay on your eating program, high-intensity metabolic training with bands will assist you in getting the body you have always wanted!