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Beyond Band Training: Stretching the limits of elastic training

Juan Carlos Santana, M.Ed., CSCS


I. Purpose of presentation.
A. Share, inspire and have fun.
B. Review where band training has been, where it is, and where it is going.
C. Illustrate a small sample of exercises.
D. Share some shared some effective protocols used at IHP.
II. Variable resistance good or bad.
A. Variable resistance has been around for a long time (springs, and rubber).
B. In the 1960 Nautilus and Universal were to first to use it in machine form.
C. Strength athletes have used them as methods of increasing strength for years.
D. Variable resistance can be a great thing if it is lined up with a biomechanical position that
matches the length tension curved of the band.
Chest Presses
Lunges and squats
III. Advantages to band training.
A. Can increase the magnitude of our operational environment.
1. Gravity
2. Momentum
3. Ground reaction forces.
4. Directly load resultant vectors
B. Low tech high touch.
1. Cost effective.
2. Space efficient.
3. User friendly.
C. Versatile
1. Can resist any movement.
2. Can address any performance component.
3. Can address any performance level.
IV. Performance components.
A. Interval training for aerobic power.
B. Explosive power development.
C. Basic Functional Strength.
D. Metabolic conditioning,
E. Sport Specific Skill.

1950 NW 2 ave

* Boca Raton, Florida 33432 *

(561) 620-9556

W W W .IHPFIT.COM

V. Models and products


A. Today we have various band products.
JC Sports band and Traveler
JC Predator and Predator Jr.
Core Trainer
JC Quad
Superband
Others
VI. Progressions
A. Interval training using basic locomotive and power skills
1. Skill - Walk March Jog/Run Skip Jumps
The higher the resistance vector- the
more pronounce the forward lean.
The lower the resistance vector- the
more emphasis on gravity more upright
posture.

2. Planes - Sagittal Frontal Transverse

B. Lower Body Functional Strength and Balance


1. Squat Lunge Lunge and Reach
Bands can be attached at the waist or by
holding on to the bands with the hands.

2. Single Leg Reach Sagittal Plane Frontal Plane Transverse Plane


The single leg reach progression is one
of the best locomotion enhancement
exercises.

C. Standing Pulling (high, middle, and low)


1. Upper Body Simultaneous Alternating Pull W/Mobility. One arm One
arm w/ mobility
The pulling progression starts from the fundamental
parallel stance with simultaneous pulling.

2. Lower Body - Parallel stance staggered stance one leg


The staggered stance adds a longer base, relative to the
pull. However, the narrow base of support provides a
higher balance requirement. Especially when using
alternating arm patterns

3. Total Body Upright bent over Compound Stepping


The bent-over band pull begins to elevate the
demands of the deceleration progression.

D. Standing Pushing (high, middle, and low)


1. Upper Body Simultaneous Alternating Pull W/Mobility. One arm One
arm w/ mobility
The pushing progression also starts from the
fundamental parallel stance with simultaneous
pulling.

2. Lower Body - Parallel stance staggered stance one leg


The staggered stance offer the best support against
backward resistance but requires better balance.
Especially when an alternating pattern of pressing is
used

3. Total Body Upright Stepping


Stepping while pressing brings in a dynamic quality
to this total body progression. The pressing pattern
can be simultaneous, alternating or one arm.

E. Power and Metaboli Applications


Explosive exercises
Biomotor
Punches
Rows (w and wo steps)
Rotations
Metabolic protocols (samples)

JC META LEG/HIP
20 RDL (2 leg)
20 Stag RDL
10 single leg RDL
Try reversing order

JC Traveler Meta Chest 2 (orange-green)


Stag Stance (R) Punches - 20 total reps (10 reps to each side)
Stag Stance (L) Punches - 20 total reps (10 reps to each side)
Stag Stance (L) FLYS - 20 total reps (10 reps to each side)
Stag Stance (R) FLYS - 20 total reps (10 reps to each side)

JC Traveler Meta Back 2


Par Stance Row - 30 reps
Par Stance BO Alt Rows - 30 total reps (15 reps to each side)
Par Stance Swims - 30 reps

JC Meta bis
Speed curls 60 reps in 30 sec
JC Meta Tris
Speed ext 60 reps in 30 sec
JC META CORE
20 10/2 rotations to each side
20 crunches
20 Partial ROM ext.
Conclusion
A. Bands are a useful and diverse tool.
B. Bands should be used to augment traditional strength applications.

See you at the Perform Better Booth!


For More information or to contact Carlos at the Institute of Human Performance contact:

1950 NW 2 Ave * Boca Raton, Florida 33432 * 561-620-9556 *www.ihpfit.com

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