Training with Bands and Pulleys - Part 1:

Beyond Free-Weight
by Juan Carlos Santana | Date Released : 01 Nov 2001

Over the last decade, the buzz phrase 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, rubber tubing and various pulley
systems. Of all of the modalities being used to
enhance the specificity of training, one of the most
debated is band and pulley training (BPT). This article
series on BPT will cover the basic concept behind the
use of non-vertical resistance training. We have
termed it non-vertical vector (N2V) training. We will
follow this first part with some sample exercises and
recommendations for workouts that have been
successfully used in our facility.
When looking at the characteristics of band and pulley
training, most conditioning professionals quickly
observe the key advantage provided by BPT is the
ability to load non-vertical vectors. Although all
resistance training involves force vectors, we coined
the phrase N2V training when referring to BPT
because of the ability to load any vector quickly and
easily. This is especially true when it comes to loading
the net resultant vector associated with a specific
movement.
When the body moves, every body segment creates a
momentum vector. In many cases, the movement is

rotational, in which case angular momentum is

created. Most movements in life and sport are a
combination of both, momentum and angular
momentum. Regardless of the combination of
movements throughout the body, running (and other
functional movements) deals with horizontal forces,
especially when decelerating. Since many functional
activities have a horizontal component, it would be
advantagous to load this component in order to
enhance ones ability to neutralize and overcome it.
Lets take a look at an example.
A third base player running down a ground ball, hit
hard along the third base line, will eventually need to
slow down after catching the ball, plant and turn to
throw the runner out at first base. Although many
vectors are at work in this sequence of movements,
on the key factors involved in the success of this
athlete will be his ability to quickly decelerate after
catching the ball. As deceleration occurs, the center of
mass is lowered and the strides begin to reach in front
of the center of mass to apply deceleration forces
against the ground. What you have is something that
looks like Figure 1.

Figure 1

A third baseman running towards the line must

eventually decelerate forces that are not vertical.

These non-vertical forces are difficult to load with free

weight.

The deceleration of this third base man involves

overcoming two primary vectors, the horizontal
momentum vector and vertical force vector provided
by the bodys mass and gravitational pull (Force =
bodys mass x gravitational pull). These two major
vectors can be combined to provide a resultant vector
of force that must be neutralized in order to bring the
player to a stop (Figure 2). This resultant vector can
be approximated and trained using BPT (Figure 3). By
loading this resultant vector we can get stronger at
overcoming it. Exactly what angle and load to use is a
matter of various factors, such as: speed, stance
width, location of the players center of mass, etc.
Multiple speeds, angles and loads can be trained to
simulate different sporting situations and daily
activities.

Figure 3

This resisted reaching exercise can be used to train

the deceleration needed by the third basemen in
Figure 1.
As in the case above, many functional movements can
be loaded with the use of BPT. Any movement, from
pulling weeds out of the ground to throwing a ball, has
a major resultant vector that can be approximated
and resisted using BPT. Figuring the major vector of
focus can be fun and adds to the specificity and
effectiveness of the training. Dont get caught in the
heavy physics of the training. There is some room for
error and a few degrees in any direction is not going
to kill anyone. One key factor to keep in mind when
loading any functional movement is not to use too
much resistance. Too much resistance significantly
changes the motor pattern of the movement and can
lead to the development of inefficient movement
patterns. If it smells, walks and talks like the move
you are trying to enhance, then chances are you are
pretty close to where you need to be. Be conservative,
experiment and have some fun with your training
its only training, not brain surgery.
Equipment manufactures within the strength and
conditioning industry have become increasingly aware
of the effectiveness and diversity of vector training.
Band momentum and pulley products are starting to
make a comeback. Manufactures, such as Ground
Zero, now make the Free-Motion line. The Free-Motion
line uses pulley systems for most of its major
movement pieces (Figure 4).

Figure 4

The Free Motion Line uses pulley systems on most of

its major pieces. Here the shoulder press is shown in
its traditional application. However, the pulley system
allows unlimited exercise selection and application.
We also have a new pulley system, the Versa Pulley,
on the market that is based on some really old
technology. This pulley system uses rotary inertia to
provide a resistance and allows one to explode into a
concentric movement without fear a flying weight
stack. The rotary flywheel also provides an eccentric
load proportionate to the preceding concentric
movement. The advantages of using pulleys over
bands are a source of great debate among strength
and conditioning professionals. Many coaches see the
variable resistance of the band as a disadvantage.
However, variable resistance provided by bands can
be seen in the same positive light as other variable
resistance training equipment, such as Nautilus and
Universal. Variable resistance can somewhat
accommodate the increasing biomechanical leverage
of many movements, such as pressing. Additionally,
other conditioning professionals also see the ability to

perform explosive movements with bands, without

flying weight stacks, as an advantage (Figure 5).

Figure 5

Band punching is one of those exercis es that require

no active deceleration at the end of the concentric
movement. It is great for power development.
Pulleys are seen as non functional by some fitness
experts due to their constant resistance and
inability to accommodate fast movements with lightweights (i.e. 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. With all of this being said,
one might want to consider that the concept of
constant resistance is really 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 really offer constant mass. The Versa Pulley
(Figure 6) design provides an accommodating
resistance and variable speeds. Its inertial cone wheel
operates like a yo-yo; you unwind it by providing force
(i.e. concentric) and it rewinds providing force back to
you (i.e. eccentric). This has a very positive impact on

power development, since there is no active

deceleration at the end of a concentric movement.
Various accessories, such as handles, harnesses, and
attachments can inspire countless applications.

Figure 6

The MV2, rotary inertia system used by the Versa

Pulley is a smooth operating system. It was initially
used and described by the Russians.
Bands and pulleys, regardless of brand or
characteristic, can be effectively employed to train
non-vertical movement vectors. Although there are
advantages and disadvantages to all resistance
training equipment, bands and pulleys remain an
effective tool in performance enhancement training. A
wise integration of different resistance training
equipment will provide the best diversity and results.
Using the right tool for the right application is the final
and determining factor in the success of a specific
training modality.
The following article will provide the some of our
favorite exercises and some programming
recommendations. Subsequent articles will illustrate
some of our actual workouts using bands and pulleys

and hopefully convey a better understanding of this

great training tool.

Training with Bands and Pulleys - Part 2:

Program Design
by Juan Carlos Santana | Date Released : 16 Nov 2001

Bands are one of the most useful tools in our facility,

the Institute of Human Performance (IHP). We use
three major lines of equipment when it comes to band
and pulley training; the Free Motion line from Ground
Zero, the Versa Pulley from Heart Rate, Inc. and the
various band products from Lifeline (available through
Perform Better). We use these lines because of their
dedicated efforts to designing state-of-the-art
equipment and staying on the front of research and
development.
The Free Motion Line offers a full line of resistance
training equipment. Free-Motion offers the club owner
a machine-per-body-part format that is familiar to all
users and user friendly in terms of utilization and
exercise execution. Due to the pulley design of most
of the equipment, it also offers unlimited exercise
capability to any trainer well versed with this training
approach; one can perform over 30 different exercises
from the chest unit alone.

The Versa Pulley works on the rotary inertia principle.

In essence, this piece permits one to pull on it with
maximum concentric effort, winding up like a yo-yo.
As the flywheel spins, it winds up in the other
direction providing the equal force on the eccentric
contraction as the individual provided on the
concentric portion of the exercise. The Versa Pulley
provides various levels of resistance along the
FORCE / VELOCITY spectrum by training light and fast
movements, as well as heavy and slow movements
all with a turn of a knob. Finally, the Lifeline bands
provide three basic products I designed for them; the
JC Band, the JC Traveler, and the JC Quad. We have
broken every single band product on the market
within 3 months of use all except the Lifeline. Some
bands are still going after 6 years of work.
Below I will introduce a pure band / pulley workout.
The purpose of this article is not to suggest that band
and pulleys are all you need for comprehensive
training. It is to provide various exercises we use to
train various body movements. You can perform the
entire workout or substitute any of these exercises
with more traditional exercises. Experiment with this
program and dont be afraid to think outside the box.

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 a 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: 5 dot 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
1.Use a weightlifting belt (or other appropriate
method of securing the band / pulley to the waist)
2.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.
3.Walk forward to add appropriate resistance.
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
1.Stationary
seconds X
2.Stationary
seconds X

Walk for 10 seconds and rest for 10

3 1 minute
March for 10 seconds and rest for 10
3 1 minute

3.Stationary Power Skip for 10 seconds and rest for

10 seconds X 3 1 minute
4.Stationary Run for 10 seconds and rest for 10
seconds X 6 2 minute

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
We use the Free-Motion low pull or heavy JC Bands for
this exercise. If you dont have either use a low pulley
from any high quality pulley or cable system.

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
1.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).
2.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.
3.Holding onto the handles, walk back to add
appropriate resistance and space for forward
lunging.
4.Stand straight and take a long step forward. Keep
the body erect and core tight.
5.Land with a full foot and lower your body to a
lunge position.
6.Explode back to a standing position. Repeat with
other foot.
7.We perform anywhere from 3-7 sets X 20 reps of
this exercise within a single workout.

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 dont 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
1.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.
2.Holding onto the handles, walk back to add
appropriate resistance and space for the pulling
motion.
3.Stand straight and keep the body erect and core
tight. Keep knees slightly bent and center of
gravity lower then normal.
4.Pull the cables or pulley handles to you as if you
were doing a cable row.
5.You can use simultaneous or alternating pulling
patterns.
6.We perform anywhere from 3-7 sets X 20-40 reps
of this exercise within a single workout.

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 dont 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
1.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.
2.Holding onto the handles, walk forward to add
appropriate resistance and space for the pressing
motion.
3.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.
4.Press the cables or pulley handles as if you were
doing a bench press.
5.You can also use the alternating pushing pattern,
which resembles more a punching action.
6.We perform anywhere from 3-5 sets X 20-40 reps
of this exercise within a single workout.

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 dont 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
1.Attach the band or pulley to your side, from a low
attachment point.
2.Holding onto one handle with both hands, walk
away from the point of attachment to add
appropriate resistance and space for the
extension movement.
3.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.

4.Keep the arms straight and locked out in front of

your chest.
5.Rotate and flex down towards the point of the
attachment, reaching down to load the body.
6.Use a foot pivot on the outside leg during the
downward flexion and rotation. This will allow
maximum utilization of the entire body.
7.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).
8.We perform anywhere from 3-5 sets X 20-40 reps
of this exercise within a single workout.

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.

Equipment

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 dont 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 multiplanar training, especially for the hips.

Instructions
1.Attach the band or pulley in front of you, from a
mid or high attachment point.
2.Holding on the handles, walk away from the point
of attachment to add appropriate resistance and
space for the crunch movement.
3.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.
4.Keep the arms straight and locked out in front of
you at shoulder level.
5.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.
6.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.

7.The foot pivots during the rotation and flexion

really target the hips.
8.We perform anywhere from 3-5 sets X 15-30 reps
of this exercise within a single workout.

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
We use the Free-Motion mid or high pulley (i.e. any
machine with a low pulley), the Versa Pulley or JC
Bands for this exercise. If you dont have these items,
use an adjustable with mid or high orientation from
any high quality pulley or cable system.
Performing this simple workout will allow you to see
improvements in the way you feel and move. You can
also include some of these exercises into your
traditional workouts for added fun and training

efficiency. This workout can be performed in

succession, in sequence or as a circuit for additional
cardiovascular training.
The JC Traveler is only 21 inches long, making it a
great travel partner. They are easy to pack and can be
attached to practically anything! SO - there is no
excuse for missing workouts.
For more information on Vector Training with bands
and pulleys order our Essence of Band and Pulley
Training VOL I & II. It is the most comprehensive
work on the use of band and pulleys ever produced in
the fitness industry you have our word on it!