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Partner Band 30-5-30By

Dave Schmitz

Resistance Band Training Systems, LLChttp://www.resistancebandtraining.com
http://www.resistancebandtraining.com/http://www.resistancebandtraining.com/

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www.resistancebandtraining.com

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2011 Dave Schmitz All Rights Reserved

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http://www.resistancebandtraining.com

NOTICE: You Do NOT Have the Right

to Reprint and Pass on this Manual!

You Also MAY NOT Give Away,

And Share the Content Herein

2011 Copyright Dave Schmitz

DISCLAIMER AND/OR LEGAL NOTICES:

The information presented herein represents the view of the author asof the date of publication. Because of the rate with which conditionschange, the author reserves the right to alter and update his opinionbased on new conditions. The report is for informational purposedonly. While every attempt has been made to verify the informationprovided in the report, neither the author nor his affiliates/partnersassume any responsibility for errors, inaccuracies or omissions. Anyslights of people or organizations are unintentional.

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About the Author

Dave Schmitz is widely considered the worlds leading authority on Reactive Resistance

Band Training for fitness and performance enhancement. Dave has worked as anorthopedic physical therapist for over 20 plus years as well as training thousands of

athletes and fitness clients while perfecting his training techniques and program design

methodology.

Dave has been assisting hundreds of fitness professionals; athletic trainers; strength

coaches as well as athletes improve their overall performance both personally and

professionally. www.resistancebandtraining.comhas without question becomes the go

to place when it comes to learning how Reactive Resistance Band Training can alter theway you train with and without resistance bands.

When Dave is not working, he is found volunteering his time working with the local high

school as an assisted strength and conditioning coach or just spending time with his 3

awesome children (Kelsey, Carter, and Kenzie) or his awesome partner in life, his wife

(Karen).

Other Products from Dave:

How to train with Bands

Fitness Band Boot Camp

And you can find all bands and video resources at:

Resistance Band Store

To get your weekly Reactive RBT Fix make sure you sign up for receive Daves weekly

video newsletter RBT Live with The BAND MAN.

http://www.resistancebandtraining.com/rbt-live/
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10 Fears about doing Partner Attached

Resistance Band Training put to rest once

and for all

Fear #1: I am concerned that my clients will get injured

running in bands

Injuries can happen but typically it is a result of poor planning and teaching not poor

execution.

Solution A: All running drills should be preceded by walking or single step drills like

lunges, step-reach or upper torso RBT exercises. Clients must be placed in a situation

they can control and experience success with initially.

Always have clients do simple lunges in the bands 1 to 2 times before running or

walking drills are brought into the workout. This not only allows clients to acclimate to

the resistance that comes with training in bands but will also allow the holding partner tolearn what they need to do to effective hold for their partner.

Solution B: Always have clients do the running out or acceleration phase of the running

drill first by instructing them to run out fast but walk back controlled. As they become

more comfortable with returning they will naturally allow themselves to increase their

speed during that phase of the drill. This is why we created theCont inuou s 2 Minute

Workout .

Solution C: Always put new members in small red or black bands the first time so they

can learn the drills without being over loaded with resistance. This same principle is

used with any beginner type exercise program. Training with bands should be no

different.
http://rbt.workoutmuse.com/music/resistance-band-training-continuous-2-minutes-soundtrack-digital-downloadshttp://rbt.workoutmuse.com/music/resistance-band-training-continuous-2-minutes-soundtrack-digital-downloadshttp://rbt.workoutmuse.com/music/resistance-band-training-continuous-2-minutes-soundtrack-digital-downloadshttp://rbt.workoutmuse.com/music/resistance-band-training-continuous-2-minutes-soundtrack-digital-downloadshttp://rbt.workoutmuse.com/music/resistance-band-training-continuous-2-minutes-soundtrack-digital-downloadshttp://rbt.workoutmuse.com/music/resistance-band-training-continuous-2-minutes-soundtrack-digital-downloads

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Fear #2: It is too difficult to quickly teach my entire 40

member camp on how to work out in bands

How do you teach body weight, dumbbells, kettlebells or medicine balls exercises??

Solution A: Try to have all clients do running drills together so you can monitor

everyone at one time. Essentially holding is a slam dunk once you are accurately

instructed how to manage this. Therefore instructors are really only concerned with

half the group. Assuming you had them acclimate themselves in the bands using

lunges and walking first, you should easily be able to teach 30 people or 15 clients at

one time, how to perform locomotion drills or any other lower or upper torso drill.

Solution B: Start with stationary drills first. Lunges, pushes, pulls or marching are all

easy drills to perform and increase intensity with by adding time or speed.

Fear #3: In order to train my entire group I will need to buy a

lot of bands.

A kettlebell, medicine ball, dumbbell or simple rope all cost money. Considering none of

those tools can be used to train all aspects of fitness including flexibility, cardio, upper

torso strength, lower torso strength, agility, speed, power and metabolic conditioning;

RBT is really your one stop shop when it comes to a total boot camp workout. Now

considering a typical band cost $12-$22 and when used successfully will last 2-3 years,

you are talking pennies per workout.

Solution A: To effectively incorporate RBT into large groups and avoid breaking the

bank, purchase enough bands to train one-third of your class. (Example- 24 clients you

will need 8 bands). I suggest purchasing 4 purple (1 1/8 inch) bands and 4 black (15/16

inch) bands for total cost of $150 or less than $6.25/client

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Train one-third of your group in running drills while one third does upper torso dominate

body weight drills and one third does lower torso dominate body weight drills. Than

rotate every 5 minutes using the30-5-30 Interv al Sequen ce. Every time they return to

the bands station teach them a different running drill. This will allow for RBT success,easy instruction and minimal upfront cost.

Solution B: Have clients purchase their own Band Boot Camp Package. You can

promote it as a way to train on off days and during travel. It will create a way to over

deliver while saving you the overhead. First time clients can use your bands the first

time so you can still easily do your free trials. But once they are training with everyone

and see the versatilitywith bands, you will become a RBT passive income affiliate.

Fear #4: Clients (especially females) find the band around

their hips to be uncomfortable

Using a thin band like the Red or Black band can be uncomfortable or feel like it cuts

into your waist. However you also must remember that holding kettlebells over your

head or carrying sandbag on your shoulders can also be uncomfortable. It can easily

be overcome with this modification

Solution A: Link 2 purple bands onto a black band. This set up allows the purple bands

which are wider and more comfortable to be placed around the hips versus the thin

black band. Keep in mind the smaller band is going to take more of the pressure so

keep distance of movement at 4 to 5 yards.

Solution B: Have the client (or yourself) bring a wide belt along to camp and attach the

band onto the belt and then attach the belt to the client. Make sure the belt is loosely fitso it will not pinch the soft tissues of the hip and make it easier to slide around their

waist when changing directions. Once strong enough to move up to purple bands, it

usually becomes a nonissue.

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Fear #5: Links become too tight and I cant get bands apart

This occurs if the clients are running out to far or the clients are to strong for the band

set-up.

Solution A: Clients that are running out to far need to be put into a stronger band set-

up. This can be done by taking them up to the next level band or adding a second

same size band set-up to what they are already using.

Solution B: Set distance parameters by using lines on the floor like in a gymnasium,

cones or simply putting tape on the floor. Having visual guidelines will also make clients

work harder knowing what the goal is.

Solution C: Have clients take bands apart and they will identify that they were running

to far and make adjustments next time or request a stronger band set-up.

Fear #6: Holding is too hard for clients to do

Holding can be a challenge at first but it really comes down to leverage which is one of

key principles of RBT. Holding effectively comes down to 2 issues. Base of support

and keep bands close to your center of gravity. Many trainers have holders hold the

band in their hands with fully extended arms. This is not a good strategy because it will

create too long of a lever arm which in turn creates too much variance in resistance.

Here is how you correct this issue.

Solution A: With running or lower torso strengthening drills always make clients stand inthe frontal plane or sideways to their running partner. Individuals are much more stable

and can create greater leverage when in the frontal plane

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Solution B: For upper torso training drills, always have holder face away from training

client and use a staggered stance hip hold. The staggered stance creates optimal base

of support for maximum leverage with minimal effort while placing the force of the hold

near a persons center of gravity.

Fear #7: I am not sure I can always team participants up

evenly

Creating partnerships is really very easy and often is done for you after a couple of

workouts. What often happens is people begin to form friendships and subsequently

start to create their own partnerships. All you need to do is have the bands ready to go.

Solutions for Teaming up Partners: As you are going through your warm-up process

count how many participants you have in camp. Assuming it is an even number; let

people know you are going to be forming 2 person teams. Often this will get them

thinking and half your job is done. I always access my camp members for teams based

on the following hierarchy

1. hip height,2. body size3. strength levels

This is the criteria I will use to pair up individuals.

Once teamed up make sure you have the exercises organized along with the band set-ups ready. This will allow you to focus exclusively on the group and not have to worryabout getting bands set-up.

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Fear #8: How do I handle an odd number of people?

Obviously a partnership takes 2 individuals to form. However we dont always have aneven number of campers. No problems here.

Solution A: I always make sure I create 1 individual station in case I have an odd

number. This is a great way to assist a camp member who:

1. May be a newer member2. Coming off an injury3. Is significantly weaker than anyone else4. Is having a special day like a birthday or anniversary and you want to single them

out.

Fear #9: I am not sure I can handle introducing a new camp

member to team training efficiently

Incorporating a new camp member into a more experience camp is easy with RBT. The

only concern you should have as an instructor is how to make the first day extremely

successful. If you can accomplish that, they will always come back.

Solution A: I will always team up a new member with a class member who I have

previously discussed helping me out with these situations. In my case my wife is in

every class and I will often use her for new female members. I have a gentleman who

loves to teach others and is good at it so I have approved this with him when it comes to

new male members.

Solution B: In conjunction with part A, it is always good to have the new person gosecond so they can watch and listen first. By going second it will allow them to learn

with less stress and use all their senses to speed up the learning curve.

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2011 Dave Schmitz All Rights ReservedPage

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Fear #10: I am not sure I can teach the drills successfullyand safely to beginners

How did you learn to use kettlebells, body weight, medicine balls or dumbbells??

Chances are you taught yourself. Well RBT is no different.

Solution A: Teach yourself first. Take 2 weeks and workout with bands regularly.

Concentrate on how you can cue members on the drill. Things like hand position,

transitions, how to hold, and what sequence of exercises work best are things youshould get comfortable with.

Solution B: Learn by starting with easier exercises like, stationary pushing and pulling.

RBT lunges and squats are always easy to get started with as well.

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Partner Band 30-5-30Perform each of the following 5 exercises following an I Go You Goformat with a

partner using resistance bands. You will both complete 1 round of all 5 exercises

before taking a 1 minute recovery. You will complete 5 total rounds for approximately a

35 minute workout.

Partner Band 30-5-30 Workout #1 (Upper Torso)

Partner Hold 2 Bands with 2 Pairs of Handles

Horizontal Push

Staggered Squat Pull

Bent over Press

Bicep Curl

Overhead Tricep Extension

Partner Band 30-5-30 Workout #2 (Cardio)

Partner Attached Double Linked Hip Attachment

Power Skip

Shuffle Right

Shuffle Left

Back Pedal

Stationary High Knee Run

Partner Band 30-5-30 Workout #3 (Lower Torso)

Partner Attached Double Linked Hip Attachment

Lateral Lunge Right

Lateral Lunge Left

Alternating Forward Lunge

Prisoner Reverse Lunge Right

Prisoner Reverse Lunge Left

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EXERCISE

INDEX

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Partner Attachment Exercises

Lateral Lunge

Forward Lunge

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Horizontal Push

Bent-Over Press

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Squat Pull

Bicep Curl

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Tricep Press

Shuffle

30-5-30-partner-band (1)

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