Resistance Band Training Systems
Advanced
Band Training
Workshop
Course
For
Fitness Professionals and Coaches
By: Dave Schmitz
©Copyright 2017 Revised – www.resistancebandtraining.com
Introduction
Knowledge is our strongest resource as fitness professionals and coaches. However
knowledge becomes even more powerful when it can be shared with others. Over the
years I have help 1000’s of individuals from many walks of life get better with
continuously looped Quantum bands.
Helping others get better with bands is my passion but it is also one of my life missions.
I firmly believe that resistance band training creates a unique physical change to our
body that no other training tool can match. As a result, I feel it is a training program
must instead of alternative. Now to what extreme resistance band training is taken will
depend on how dramatic the impact is when you and your clients begin to train with
them.
However the remarkable results that I have seen since 1996 when I first discovered
resistance bands, has not only changed how my body performs and feels but has also
provided 1000’s of individuals with a tool that truly gets the body looking, feeling and
moving great.
As a one man army, I can only impact a small fraction of the population with bands.
However, if I am able to get bands, the knowledge of how to train with bands, and the
belief that bands truly are unmatched in how they can impact the body, into the hands of
coaches and fitness professional, together WE can change, not only an individual’s
performance but potentially their lives.
©Copyright 2017 Revised – www.resistancebandtraining.com
So with this as my goal, I decided to create an Advance Band Strength Training
Workshop that will provide coaches and fitness professionals the knowledge they need
to teach others how to implement bands into their strength and conditioning programs.
As you will see, resistance bands can impact all aspects of fitness and performance
therefore regardless of your clientele or their fitness goals, bands will make a unique
and unmatched difference when they begin to incorporate them on a consistent basis.
The Advance Band Strength workshop is not all you or your clients need to optimize
band training but it will definitely provide coaches and fitness professionals with a blue
print on getting others started.
Once as a coach you see the changes, I know you will go looking for even more
knowledge which I promise I will continue to provide.
Thank you for helping me Get others Better with Bands!
Dave “The Band Man” Schmitz
©Copyright 2017 Revised – www.resistancebandtraining.com
The following Advanced Band Training Workshop Course is set up to provide
coaches and fitness professionals a step by step process they can follow as they move
towards running their own Advanced Attachment Free Band Training Workshop. This
training course will only utilize attachment free band exercises for several reasons:
1. Attachment free band exercises are the easiest to learn and will provide the
instructor and participant with the greatest opportunity for success.
2. It is the most convenient way to train with bands which is one of the most
appealing benefits of band training
3. It requires the smallest learning curve for the instructor and the participant
4. It requires the least amount of pre-workshop capital investment and space
5. It requires no special set-ups or facility construction. Only floor space is needed.
6. It is the safest way for a new user of bands to get started
7. It is a very affordable way to start band train athletes and clients
It is recommended that you complete the course by following the instructional training
sessions in order.
Depending on the starting knowledge of the coach or fitness professional, this course
may require about 3 to 4 weeks to prepare for. Even though I discuss ways that this
course can create additional revenue streams, please make that a secondary goal and
place the primary goal at preparing yourself to help others as goal number one.
Each video is designed to complement the written information so make sure you take
time to listen and read both.
Welcome and Introductory Video
©Copyright 2017 Revised – www.resistancebandtraining.com
I strongly suggest that if you have not listened to the following
introductory band mini course session, that you first review this
before proceeding to Session 1 of the Advanced Band Workshop
Course. This Bonus session will provide you additional history and
understanding about resistance bands.
Know Your Bands
©Copyright 2017 Revised – www.resistancebandtraining.com
Session 1: Top ways to set up bands for Attachment Free
strength training
In this session you will learn my 7 basic Attachment Free Band set ups I use to create
over 100’s of exercise options.
You will learn:
7 Ways to set up attachment free training
Bilateral Feet (double or single)
Unilateral Foot (Front or Behind)
Behind the back
Rack – Hands - Grasp
Free Grasp
Training Mistakes that lead to damaging bands
Grinding or shredding the band
Wrong band strength
Over stretching
Ways to make attachment free training more comfortable
Using gloves
Using towels
How to avoid twisting the band
Band positioning on the hand
Key Band Setup Video
©Copyright 2017 Revised – www.resistancebandtraining.com
Session 2: Teaching yourself the Top 10 Attachment Free
Strength Training Exercises you will use in the workshop
In this session, you will learn my top 10 attachment free band exercises. You will not
only learn the basic level of each exercise but will also be provided a level 2 progression
for those participants that are ready for the challenge. It will be critical that you first
teach and master the basic drills yourself before attempting to teach them to a semi-
private and eventually a large group population.
All the exercises below have links to videos that will provide tutorials on each of the
exercises. As you watch the video pay close attention to cues, foot position, hand
position and most importantly posture. As with any exercise, the better the posture the
better the exercise results, so spend the time watching, training and feeling the
movement. This by far will be the most time consuming session in the course but it will
definitely be what makes or breaks your workshop.
Below are the Attachment Free Exercises you will need to learn for the workshop.
Click on exercises to be taken to tutorials.
1. Muscle Press >>>> Squat Press
2. High Pull >>>> High Pull Step
3. Front Squat >>>> Drop Squat
4. Hammer Curl >>>> Step and Curl
5. Overhead Triceps Press >>>> Overhead Triceps Step and Press
6. Split Squat >>>> Reverse Lunge
7. Prone Pillar >>>> Mountain Climber
8. Pull a Part >>>> Split Squat Pull a Part
9. Seated Rowing >>>> Lawnmower Rows
10. Horizontal Chest Press >>>> Split Squat Chest Press
©Copyright 2017 Revised – www.resistancebandtraining.com
All of these exercises are specifically demonstrated and can be viewed by clicking on
the exercise hyperlink. Make sure you have mastered both level 1 and level 2 before
attempting to teach these single band attachment free exercises in a large group
setting.
©Copyright 2017 Revised – www.resistancebandtraining.com
Session 3: Setting up a successful Band Workshop Workout
for Your Clients
Once you have mastered the Top 10 Attachment Free Band Training Exercises, it is
time to learn how to sequence them into a workout that will run smoothly. I have found
that the best way to train with bands is by using time based sets versus rep based sets.
It allows participants to concentrate on the exercise without having to worry about
counting reps. It also eliminates anyone being last to finish which can be stressful for a
first time user.
The following are interval sequences that I have found work well in previous band
training workouts. I would strongly suggest using these sequences, especially if the
group is new to band training. Please keep in mind my suggestions as it relates to
increasing or decreasing the interval time.
30 -30 warm – up and teaching interval
All workouts need a warm-up of some type. Using a 30 second on - 30 second off
interval as the first round or warm-up round, allows the instructor to teach each exercise
during the recovery while also providing adequate recovery for the participants. Also
avoiding excessive fatigue during the first round allows participants to think more clearly
and learn better.
40-20 Interval as a possible next progression
A 40-20 interval is a great next progression if your group appears to be learning the
exercises quickly. I will increase my next sequence to a 40-20 interval or have them
increase to a higher level band if movements look good. If some individuals are
struggling, I remain with the 30-30 sequence but possibly increase band size to those
©Copyright 2017 Revised – www.resistancebandtraining.com
that are doing better. Until transitions are smooth and exercises are being performed
with good quality I suggest staying with the 30-30 interval.
50-10 Interval sequence for an advanced workout
I will utilize a 50-10 sequence for my final set if the following scenario exist:
1. Everyone is demonstrating good form with all exercises
2. Fatigue level is mild to moderate meaning few participants are demonstrating a
breakdown in form. Remember you can always increase rep tempo versus
resistance as a way to increase workload intensity and volume
3. I have too many participants training in small bands and as a result am not
challenging the group enough
4. I sense a level of energy in the group that signifies they are looking for a greater
challenge
Setting Up a Workshop Workout
©Copyright 2017 Revised – www.resistancebandtraining.com
Session 4: Programming a successful workout sequence
I have found the following exercise sequences require the easiest transitions which in
turn allow for a greater level of learning success. Each of these sequences also
provides a total body workout experience at various workout time frames which in turn
will provide the instructor with multiple training options for the workshop. Make sure
that prior to hosting the workshop you have performed each of these sequences so you
can smoothly demonstrate the transitions as well as verbally cue others effectively.
The circuits I suggested are 4, 5, or 6 exercise circuits. Based on the time you have for
your workshop, these will allow you different circuit options.
4 Exercise Sequence
High Pull Push Press Front Squat Pull a part
Exercise Video
5 Exercise Sequence
Chest Press Lawn Mower Split Squat Right Split Squat Left Push Press Exercise Video
6 Exercise Sequence
Prone Pillar Front Squat High Pull Push Press Hammer Curl Triceps Press Exercise V
©Copyright 2017 Revised – www.resistancebandtraining.com
Session 5: Keys to creating a Successful Attachment Free
Band Workshop Workout
Once you have learned and designed the workout using the Top 10 Attachment Free
exercises, you want to begin to formulate a workshop workout that will guarantee
training success for all of those that take part.
The first key to doing this will be to choose the best exercises that are the easiest to
teach and learn quickly. Workshop training success is not based on exercise
complexity or on how fatigued your participants become but rather on simplicity and
successful completion of the workout. Complexity will come as mastery of the basic
exercises occurs which will require more than one attempt. If clients can have success
and dominate an exercise they will feel the muscles working and enjoy reaching an
energizing level of fatigue. If they struggle with the exercise or are unable to complete
the exercise, it will create discouragement and result in a poor learning experience.
The next key to workshop success is creating seamless transitions between exercises.
This will be created by using a warm up that teaches the exercises and the transitions
while not be under the pressure of time or a heavy over challenging resistance.
The last key to a successful band training workshop workout will be to make sure
everyone leaves with as much excitement success as possible. This will be
accomplished by:
1. Making sure each person is exercising with a band that matches their skill and
strength level
2. Being able as the instructor to provide individual cueing throughout the workout
by:
Making sure you have mastered the exercises and level 2 progressions
©Copyright 2017 Revised – www.resistancebandtraining.com
Having done the workout with a partner at least once prior to workshop
3. Making sure tension is applied through a full range of motion with all band
exercises to take advantage of the unique ascending resistance of bands.
To ensure this happens:
Utilizing end range holding for 2 to 3 seconds can assist with this
Emphasizing this frequently throughout the workout will ensure it is
occurring
4. Making sure you have enough bands to supply your entire training group.
To ensure this:
Put a limit on your group size if you have a small number of bands
Provide multiple resistance options if possible
Keys to Successful Workshop Workout
©Copyright 2017 Revised – www.resistancebandtraining.com
Session 6: Things that need to be completed prior to your
advanced band workshop date
Here are the following tasks you will need completed prior to doing your advanced band
workshop
o Make sure to have enough bands for the workshop
o Anticipated total number of participants
o Become very comfort with your training area and exercise sequence
o Know the training interval design thoroughly
o Have a strategy in place to capture names, emails, addresses and phone
numbers for future leads
o Signed up for the Resistance Band Training Affiliate program
o Have an RBT banner placed on your website with your affiliate hyperlink
connected to it. This is found in you affiliate back store office.
o A Band order form with credit card information (provided below)
o A Special 6 week band only boot camp offer (optional)
o A Special offer to join your present boot camp (optional)
Pre-event Planning Video
©Copyright 2017 Revised – www.resistancebandtraining.com
On YOUR Workshop Day
Session 7: Prepping your area prior to the workshop
Make sure the following tasks are completed on the day of the workshop.
o Bands are laid out for easy access by participants – I typically create small piles
of bands for each person
o You have all forms and marketing material placed on a table for access
o Have a few bands available for participants to look at prior to the workshop
o Your introduction area set up with a band, accessories and water bottle
o Workout music (if being used) is set and ready to go
o Extra bands are easily available for you or your assistant to access for
participants
o Video camera, camera or video person is ready
Workshop Day Prep Video
©Copyright 2017 Revised – www.resistancebandtraining.com
Session 8: Getting Started: What Your Clients need to know
about bands
In this session, I share with you what you need to tell you clients about why resistance
band training works and why flat continuously looped bands are the best long term
option when it comes to training with elastic resistance.
You will learn:
Why elastic resistance is important to developing maximizing strength and
muscle performance
Unmatched “Ascending Resistance”
Peripheral stability importance
Enhanced Core Stabilization
Decrease injuries
Teaching loading and creating momentum
Improving deceleration control
Why flat bands
More Comfortable
Far more versatile
Can train all aspects of fitness and performance
Layered band more durable and allows for greater safety
How to choose the best strength level band for you and your clients
See Charts
Multiple training resistances needed
Very Cost effective
©Copyright 2017 Revised – www.resistancebandtraining.com
Key Accessories
Show Handles
Demonstrate Band Utility strap
Key Points to Cover about Resistance Bands Video
Band Recommendations chart
See More Expanded Chart HERE
Adult Female
AGE UPPER BODY STRENGTH
LOWER BODY
STRENGTH
LOCOMOTION TRAINING
FLEXIBILITY CORE TRAINING
ASSISTED BODY
WEIGHT
HIGH INTENSITY TOWING
25-40 Bk Bk - P Bk - P R-Bk R P -G N/A
40-55 R-Bk R-Bk - FEW P
Bk - Few P R-Bk O-R P-G N/A
55-65 O-R R-Bk Bk R O P N/A
65 + O-R R-Bk R O-R O P N/A
Adult Male
AGE UPPER BODY STRENGTH
LOWER BODY
STRENGTH
LOCOMOTION TRAINING
FLEXIBILITY CORE TRAINING
ASSISTED BODY
WEIGHT
HIGH INTENSITY TOWING
25-40 Bk – P P P R-Bk R P -G G-Bu
40-55 R-Bk Bk - P P R-Bk R P-G G
55-65 R R-Bk B - P R R P N/A
65 + R R-Bk Bk R O-R P N/A
©Copyright 2017 Revised – www.resistancebandtraining.com
Session 9 - Monetizing the Workshop
Additional revenue streams are always a good thing especially if they do not entail
having to do something you are not comfortable with.
As a coach or fitness professional you can determine your comfort zone when it comes
to attempting some of the ways I suggest trying to monetize the Advance Band Training
Workshop.
There are several ways to monetize the workshop if you choose to do so.
1. Assuming participants ask how to purchase bands, provide them an order form
that they complete and you process through your affiliate link which you signed
up for at the beginning
2. Have new bands available on site to purchase or a specific band package in a
sport training bag that you can offer
3. Offer the group a free 6 Week Introductory Band Training Camp at a special time
weekly or bi-weekly
4. Offer them a special to sign up for your boot camp
5. Charge a small fee for the actual workshop
Monetizing Your Band Workshop Video
©Copyright 2017 Revised – www.resistancebandtraining.com
Don’t Stop Learning about
Resistance Band Training
RBT360 is easily the best way to learn how to
implement all 6 Elements of the RBT System that
include:
1. Attachment FREE
2. Attached Vector Training
3. Partner Attached
4. Dynamic Flexibility
5. Locomotion Training
6. Contrast Training
Click HERE to LEARN More
Start implementing RBT into your training programs following the RBT360 Step
by Step program and have your clients working out with bands in 2 weeks or less.
©Copyright 2017 Revised – www.resistancebandtraining.com
Learn How Dave “The Band Man®”
Teaches and Trains his off-line and on-line
client. Hang out with him every week and have
direct access to Dave and your questions ASAP.
Join THE BAND GYM for $1
Dave will provide everything you need to create your own Band Training Center
within your present training facility including:
How to set it up a training area
Done-for-YOU Follow Along Workouts
8 Session Introductory Course on getting to know your bands
A growing library of articles you can use for mini-workshops
100’s of Exercises Video for easy reference
Finisher Workouts
Express Follow Along Workouts
Dave’s Office Hours
Members Lounge to interact with other Band Gym Members
©Copyright 2017 Revised – www.resistancebandtraining.com
Journey to becoming “The Band Man®”
Dave’s resistance band journey is truly one that began and continues to
be driven by his commitment and passion to “finding a way” to help
others functionally get better.
Getting Back in the Game
Dave began his journey with band training as a Physical Therapist
where he was presented with an opportunity each day to assist
patients who struggled to move effectively due to injury, surgery
or pain. Based on his knowledge of functional movement, Dave discovered how
bands, used as an assistive tool, could quickly retain movement skills by improving joint
mobility, core stability and muscle integration. Once complete range of motion, full
weight bearing and the elimination of pain was achieved, the band now became a
functional strength training tool that empowered patients to rehabilitate themselves and
“get back in game”.
Taking Your Game to a New Level
Being an athlete at heart and having a passion for performance it became a natural fit
for Dave to begin training athletes using resistance bands. All that was required was to
take the drills and exercises that worked well in the clinic and supersize them up to
challenge a far more gifted moving population of athletes. As athletes began to
experience what it felt to get faster, quicker, and more flexible training in bands, it
became obvious that enhancing game day performance was no longer just a training
theory.
Recapturing Your Game
The last piece of the puzzle came into play in the early 2000’s when Dave discovered
how effective resistance band training was at improving functional strength and
metabolic conditioning for fitness enthusiasts that wanted to lose fat, get stronger and
look great. Dave started his first Fitness Band Bootcamp in 2001 and continues this
unique group fitness approach today as the owner of G’Town Boot Camps. Bands have
allowed hundreds of fitness enthusiasts and athletes at heart to recapture the
movement skills they once had in their game.
©Copyright 2017 Revised – www.resistancebandtraining.com
Rehab to Performance to Fitness is how Resistance Band Training evolved for Dave
and became the foundation behind www.resistanebandtraining.com .
During this journey Dave has accumulated many other notable accomplishments
including:
Creating and developer of Resistancebandtraining.com
Co-owner of Resistance Band Training System, LLC
Co-Author of the Book…. Total Body Breakthroughs
Creator of the First Ever…. Resistance Band Training Certification
National Speaker on the “The Essence of Reactive Resistance Band
Training”
Creator of over a dozen DVDs and Manuals on resistance band training
Owner and primary instructor of G’Town Boot Camps
Owner of G’Town Fast-n-Fit
Volunteer High School Strength and Conditioning Coach
Father of 3 Awesome children (Kelsey, Carter, Kenzie)
Married to Karen Schmitz, his Partner and best friend in Business and in Life
Get YOU Better with Bands
Dave Schmitz The Band Man®
©Copyright 2017 Revised – www.resistancebandtraining.com
Index
Choosing the Correct Bands for Training
Like with any training tool, “one size does not fit all”. However the good news with resistance bands, as compared to other strength training tools, is that one band will accommodate a large population due to a much larger window of resistance levels.
The following are age and gender based guidelines I have created to assist you with choosing the correct level of band. This information comes from providing 1000’s of recommendations to customers, coaches and clients over the past several years.
Color Codes: View Bands Here
Orange – O Yellow - SM Red – R Black – Bk Purple – P Green – G Blue – Bu Gray - Gr
Youth Female Recommendations
AGE UPPER BODY
STRENGTH
LOWER BODY
STRENGTH
SPEED TRAINING
FLEXIBILITY CORE TRAINING
ASSISTED BODY
WEIGHT
HIGH INTENSITY
TOWING
10-13 O - R R -Bk R - Bk R (12-13) O Bk N/A
14-16 R - Bk Bk - Few P Bk - Few P R - Bk O Bk - P N/A
16-18 R-Bk-Few P Bk - P Bk – Mostly P
R -Bk R P -G G (17-18)
18-22 Few R – Bk –Few P
P P Bk R P-G G
©Copyright 2017 Revised – www.resistancebandtraining.com
Youth Male Recommendations
AGE UPPER BODY
STRENGTH
LOWER BODY
STRENGTH
SPEED TRAINING
FLEXIBILITY CORE TRAINING
ASSISTED BODY
WEIGHT
HIGH INTENSITY
TOWING
10-13 Few O - R R -Bk R - Bk R (12-13) O Bk N/A
14-16 R - Bk Bk – Few P Few Bk - P R - Bk O – Few R Bk - P N/A
16-18 Bk - P P P Bk R P -G G – Bu
(17-18)
18-22 FEW R – Bk –FEW P
G P - G P R P-G Gr
Adult Female
AGE UPPER BODY STRENGTH
LOWER BODY
STRENGTH
LOCOMOTION TRAINING
FLEXIBILITY CORE TRAINING
ASSISTED BODY
WEIGHT
HIGH INTENSITY TOWING
25-40 Bk Bk - P Bk - P R-Bk R P -G N/A
40-55 R-Bk R-Bk - FEW P
Bk - Few P R-Bk O-R P-G N/A
55-65 O-R R-Bk Bk R O P N/A
65 + O-R R-Bk R O-R O P N/A
Adult Male
AGE UPPER BODY STRENGTH
LOWER BODY
STRENGTH
LOCOMOTION TRAINING
FLEXIBILITY CORE TRAINING
ASSISTED BODY
WEIGHT
HIGH INTENSITY TOWING
25-40 Bk – P P P R-Bk R P -G G-Bu
40-55 R-Bk Bk - P P R-Bk R P-G G
55-65 R R-Bk B - P R R P N/A
65 + R R-Bk Bk R O-R P N/A
©Copyright 2017 Revised – www.resistancebandtraining.com
Questions to ask when preparing to order bands for your clients, athletic camps, fitness boot camps or training facility
1. What is the age level of your training population??
2. What is the percentage of male versus female in your training population??
3. What surfaces do you anticipate training on??
4. What is the general strength level of your training population using push-ups,
pull up, squats, or lunges as bench marks??
5. What 4 key areas of training do you intend to use bands for??
6. If new to bands, identify 10 exercises you are going to do with bands??
7. How familiar are you and your training population with resistance band training??
8. How are you intending to set up your training area??
Attached Independent Stations
Attachment Free Training stations only
Partner training only
A mixture of the above
9. Will the bands be used for athletes or general population??
10. Are you intending to implement flexibility training??
11. Will you be using the bands outdoors??
12. Will this be for a home gym, high school, club, or training facility??
Answering these questions will provide you the demographics of your population, training plan, and facility that will provide answers to what bands you will need.
©Copyright 2017 Revised – www.resistancebandtraining.com
Band Training Questionnaire
To help Dave assist you in choosing the best bands for your training facility
please complete the following questionnaire and email it to Dave at:
1. Have you trained with flat resistance bands Yes or No
2. Do you presently workout with bands weekly? Yes or No
If yes what specific exercises do you like to perform with them??
______________________________________________________________
If yes, what size bands do you use? Red – Black – Purple - Green
3. Please prioritize 1-5 what will be the key aspects of training you plan on using bands for
in your training. (1 being most important initially and 5 being least important initially)
Flexibility training _____ Upper and lower Body Strength station training ____
Cardio/running drills ______ Hip and Trunk Training _____ Creating band only
metabolic circuits _____
4. What is the average size group you presently train??
2-10 ___ 11-20 ___ 20+ __
5. What are you demographics Age: _____ Gender: Men ____ Women ____
Fitness level: Poor ___ Fair ____ Good (athletic) ____ High (very athletic) __
Middle School Athletes ____ High school Athletes ____
College level athletes___
Athletic refers to the ability of your clients to comfortably run, squat, do light hopping, perform
simple push, pull, pressing, squatting movements as well as general body weight training
6. How will you be training in bands (Rank 1-3 with 3 being least possible)
©Copyright 2017 Revised – www.resistancebandtraining.com
Partner Band Training where partner is holding ___
Attachment free where band will not be attached to anything ___
Attachment based Station independent training ____
If you are doing attachment based training what are you going to be attaching the bands
to?
_______________________________________________________________
Please mark N/A if not training with bands ______
7. Looking at #5, provide me your top 6 exercises you want to get better at by training with
bands
________________________ ________________________
________________________ ________________________
________________________ ________________________
8. Where do you train at and what type of floor do you workout on??
Grass ____ Concrete ____ Wood ____ Carpeting ____ Asphalt _____
View Quantum Bands
©Copyright 2017 Revised – www.resistancebandtraining.com
www.resistancebandtraining.com
Order Form
41 Inch Bands Single Band Price
Band Pair Price
Quantity
Orange Micro 7.49 12.99 Yellow Super Micro 9.49 16.99 Red Small 11.99 21.99 Black Medium 16.99 31.99 Purple Large 22.49 42.99 Green XL 27.49 52.99 Blue XXL 35.99 69.99
13 Inch Dynamic Stabilizers
Green 6.99 Black 7.99 Purple 8.99
Accessories Link Straps 3.99 Band Utility Strap 15.99 Training Handles 24.99 Total Charge
Shipping Information Name _______________________________________________________
Address ______________________________________________ City _____________________ Zip __________ Email ___________________________________________ Phone # ________________
Billing Information Name _______________________________________________________
Address on CC __________________________________________________ (If different than
shipping address)
City _______________ Zip __________ Credit Card# ____________________________________ Expiration Date _______ 3 Digit
SS# _____
Tax Exempt # ___________________________________