2 min continuous partner band reaction

7/27/2019 2 Min Continuous Partner Band Reaction

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Partner Band ReactionContinuous 2 Minutes

By

Dave Schmitz

Resistance Band Training Systems, LLC

http://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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NOTICE: You Do NOT Have the RightTo 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. Any

slights of people or organizations are unintentional.


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About the Authors

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 a volunteer assisted strength and conditioning coach or just spending time

with his 3 amazing children (Kelsey, Carter, and Kenzie) or his lovely wife and business

partner (Karen).

Other Products from Dave:

www.fitnessbandbootcamp.com

www.howtotrainwithbands.com

And you can find all bands and video resources at the:

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/
http://www.resistancebandtraining.com/http://www.resistancebandtraining.com/http://www.fitnessbandbootcamp.com/http://www.fitnessbandbootcamp.com/http://www.howtotrainwithbands.com/http://www.howtotrainwithbands.com/https://rbt.infusionsoft.com/cart/store.jsphttps://rbt.infusionsoft.com/cart/store.jsphttp://www.resistancebandtraining.com/rbt-live/http://www.resistancebandtraining.com/rbt-live/http://www.resistancebandtraining.com/rbt-live/https://rbt.infusionsoft.com/cart/store.jsphttp://www.howtotrainwithbands.com/http://www.fitnessbandbootcamp.com/http://www.resistancebandtraining.com/


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Continuous 2 Minute Resistance Band

Reaction Workouts

The Continuous 2 Minute Workouts were design to provide fitness pros and enthusiast

a format to easily implement Partner Attachment training by eliminating fast and

frequent transitions. It was also the best way to do horizontal vector training without

having to construct independent stations.

With a Continuous 2 Minute Band circuit you will do a rep based switch where Partner 1

will do 4 to 8 reps and then rest while Partner 2 does 4 to 8 reps. Repeat for as many

rounds as possible in 2 minutes.

Workout #1

Attachment Free Band Training and Partner Attached Training Performing 5 reps

before switching partners

High Pull

Push Press

Split Squat Right

Split Squat Left

Pull ApartPush up

**Partner Forward Lunge right

**Partner Forward Lunge left

**Back Pedal run

**High Knee Stationary Run

** Partner attached drills using double linked up bands around the hips.


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Workout #2 Total Partner Attached Challenge

Set up: All Partner Attached Trainingperforming 5 reps before switching partners

**** Squat Pulls

**** Horizontal Push

**** Bent over Row

**** Bent over Press

**** Bicep Curl

**** Overhead tricep press

** Reverse lunge Right

** Reverse Lunge Left

** Lateral Lunge Right

** Lateral Lunge Left

**** 2 Bands with 2 Pairs of handles using a partner holder

** Partner Attached Double Band linked up over hips

Workout #3 Cardio Blast

Set up - 2 linked up bands attached at hips - Perform 8 Reps before switching partners

or do for 30 seconds before switching

Power skipBack pedal

Shuffle right

Shuffle left

Forward Stationary Run

Power skip

Back pedal

Shuffle right

Shuffle left

Forward Stationary Run

** All drills are Partner Attached Double Band linked up over hips


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Partner Band Training Notes:

The 2 minute continuous intervals is the best time interval to start partner attached bandtraining because it eliminates the need for multiple transitions and allows partners to get

use to the drills without worrying about having to go to another exercise immediately.

Here are a few recommendations on choosing exercises when you start implementing

Partner attached band training

1. Always implement some free band training exercises with some partner attachedexercises to decrease the stress of holding on every round.

2. When you are going to do a partner attached exercise use the 2 minute recovery to

show campers and athletes how to do the next drill while they are recovering.

3. Always teach holding first with emphasis on their alignment as it relates to their

partner as well as using a staggered or lateral base of support

4. Always have exercising partner set the tension on the bands, not the holder.

5. Linking bands together will create a greater variability of resistance which helpswhen partners are not optimally strength level compatible

6. Let partners team themselves up if they wish. It allows them to take control and feel

more comfortable about the new training experience. If you have unfamiliar partners

make sure you spend additional time helping them adjust.

7. As an instructor, avoid teaming up with someone the first few times. If you have an

odd number create an independent station for the person that is the most challenging

partner match up or for new campers coming in. Always make the experience a

success first and foremost.

8. Let strongest campers train first so the holding partner can watch and learn.

9. Make sure you monitor stretch distance on bands closely and have additional band

set ups ready in case a partnership needs to increase or decrease resistance on the fly.


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10. Gradually install partner attachment exercises that use drills where partners can

face each other or are able to see each other easily during the drill. Avoid blind holdingfor the first few sessions to avoid holding issues.

11. If a partner begins to struggle with completing the designated reps, have them

decrease to less reps so the time it takes to complete a round remains consistent for

both partners

12. With Partner band training, keep reps low and emphasize gradually heavier

resistance and more sets. This increases workload more effectively than high reps and

less sets.

13. Keep in mind that all independent band exercises can be done in teams but you willhave to work through the transition.

Recover Time Training Options

With a 2 minute recovery between exercises there are several training options or

exercises you can do to use this time effectively.

Exercise

Band Pillar Training or mountain climber variations

Dynamic band stretching of the hip complex

Hip activation band training (lateral band walking or stepping)

Postural Stabilization like pull a parts or superman

Light body jog

Isometric holds for neuromuscular retraining

Body weight activation drills

Non-Training options

Hydration and recovery

Teaching a new partner band exercise

Teaching importance of stretching


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EXERCISEINDEX


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Resistance Band Exercises

Front Squat

High Pull


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2011 Dave Schmitz All Rights ReservedPage

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Side Pillar

Push Press


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Dead-lift

Bent-over Row


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Free Band Horizontal

Push

Horizontal Chest Press


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Squat Pull

Bent-over Press


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Back Pedal

Shuffle Right


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Alternating Lunge Right

Alternating Lunge Left


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Mountain Climber

Stationary Run


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Lateral Hop

Alternating Forward Reach


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Side Step

Step Back


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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


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Stationary Run

Back Pedal

2 min continuous partner band reaction

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