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Partner Band Reaction

Continuous 2 Minutes
By

Dave Schmitz Resistance Band Training Systems, LLC


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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 as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on new conditions. The report is for informational purposed only. While every attempt has been made to verify the information provided in the report, neither the author nor his affiliates/partners assume 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 an orthopedic 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.com has without question becomes the go to place when it comes to learning how Reactive Resistance Band Training can alter the way 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/

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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 Apart Push 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 Training performing 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 skip Back 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 band training 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 attached exercises 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 helps when 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 holding for 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 will have 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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EXERCISE INDEX

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Resistance Band Exercises


Front Squat

High Pull

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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

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