The Author, far left above, competeing in St Augustine, Florida July 17, 2005. For more pics visit Mike Lucas photo.
This is a big web page all about training with strength bands. Scroll down and be sure to check out the all routines, ideas, and so forth I write about. I created this web page to help my friends use and get the most out of their fitness and strength training. If you discover something you think I should add to the site to help people, let me know and I will add in your contribution. This page is updated allot and in 2006 I will be producing a book and massive web site about strength band training. |
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Strength Training Bands: FULL BODY ROUTINE ONE
The Anywhere Anytime Training Revolution! Strength Band Training. These exercises and routines are not meant to be comprehensive. Many more exercises exist. Experiment. Find angles that work for you. Find routines you enjoy. Have fun training. Unless you are sick or injured you never have to miss a workout again! Even if you are an astronaut on the space shuttle you can still train with Strength Bands! Try that with regular iron weights! (I love regular iron training of course but that is a different story). Strength Bands can replicate, replace, enhance and add to many traditional free weight exercises and routines. Not being gravity dependent the Strength Bands actually work better, like an unlimited angle pulley system, than free weights and machines for many exercises. Arms and delts and lats, leg curls, and adductors, especially. If you are sitting in an office now reading this (or hotel room or your home office)..lock your door..take off your jacket or heels (ladies) and take out your Bodylastics set. Train with them for about 10 minutes. I will wait..(10 minutes from now...) Finished? Very Good! Don't you feel amazing? These darned bands work don't they? And you can train anywhere--anytime! You can get a great workout ANYTIME YOU WANT! At the bus stop, in your dorm room, during your lunch break at work! Anywhere Anytime! Okay..let's get down to business. Grab your bands. Let's workout! Dan Burke August -- 2006 For ideas on additional exercises to do..Bill Pearls book, "Keys To The Inner Universe", will provide you with 100's of exercise ideas. This is a great book and available for $32.00 on AMAZON.com. |
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How often should you train? #1 rule: You must be progressive. Do a little more each time you exercise. Don't kill yourself. Just do a little more each workout. Don't be afraid to try more resistance. You can always take off a band or switch bands and reduce the tension. Try and do more reps..even if it is just one more, with a given resistance, each time you workout. #2 rule: Do not repeat the same workout over and over. Change up exercises. Do more reps. Add more bands! Decrease rest between sets. Challenge yourself. Make it fun. Get stronger. Here are some good routines: ROUTINE ONE: Full body 1x a week. ROUTINE TWO: Full body 2x a week. ROUTINE THREE: For men: ROUTINE FOUR: For women: ROUTINE FIVE: ROUTINE SIX:
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A page from the Lee Apperson Master's Course. Why train with strength bands? In the "old days" the trainers called this 'strand" pulling. Today we call it training with bands or elastic bands. Most people think band training is for women in aerobics classes but that is only because they market it to them and not to regular athletes. A good set of bands in the hands of any motivated person can yield an incredible workout. Training with bands allows the athlete to increase muscle tension during a set in a big way . It is easy to see why this is a secret weapon for many old time trainers. Bands offer unlimited angles and variations of exercises. Like Bodylastics the best for the convenience and quality. I have purchased and used Bodylastics and the product is first class. Any bands will work, but if you can afford them spend as little more and get the Bodylastics. Amazon sells most of these products in the sports equipment section. There are Samson Cables which offer super nice steel handles that last a lifetime and heavy duty cables for serious strand pullers.
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The Reasons I Train With Strength Bands (Abridged)Everybody has seen the old spring cable expanders from the '50's. You probably picked one up and played with one as a kid. Then you got into real serious strength training and decided, "Hmm, it's just another gimmick." Well I'm here to tell you that it isn't and the old spring style expander has come into the 21st century with rubber cables.
Dan Burke shown using the Bodylastics strength bands. Some phenomenal athletes used the cable set for serious training in the pre-steroid era. It has some unique advantages. In the modern presentation of it as put out by Bodylastics and others. It has some tremendous training applications for the serious athlete. Most people don't see it as a real power tool that someone who is truly strong and developed would use. But that's because they don't have first hand knowledge with it. Because even though I can press 85-pound dumbbells there are exercises and cables of such strength that no other world class power athlete or I can completely stretch. This is a serious tool. This isn't your aerobic instructor's junk rubber band and serious trainers in the know use these as well. Dennis Rogers, World Strongest Man Pound for Pound and World Arm Wrestling champ uses them. Mike Mahler, one of the world's strongest vegetarians and Master Kettle bell trainer uses them. Matt Furey, who is a World Champion Grappler and bodyweight exercise guru uses them. That's recommendations from three of the most serious and cutting edge trainers around. Here are the top reasons I train with this wonderful piece of equipment:
These are the reasons why I use these tools. They've been extremely productive for me. Notice also that I gave you legitimate reasons. Not overblown, snake oil sales marketing reasons. I didn't tell you you'll suddenly be the strongest man walking the plant as well as the biggest and most shredded from the first workout with these cables. I'll tell you this like I said before; there's no magic exercise. There's no magic tool to exercise with, but there are some really good ones and there's intelligent use of great tools within your whole training plan and pointing toward your focused objectives. There's magic in belief and effort. |
14 Exercise Routine | View |
Warm Up | View Exercise |
Lying leg curls Hamstrings,buttocks | View Exercise |
Glute Kick Back Glutes/Buttocks | View Exercise |
Leg Abductor/Adductor Adductors | View Exercise View Exercise |
Leg Raises Abs/Quads | View Exercise |
Lat pulls Lats and upper back | View Exercise |
Row Upper Back | View Exercise |
1Arm Shoulder Press Shoulders | View Exercise |
Lateral Raises Deltoids | View Exercise |
Chest press Chest | View Exercise |
Tricep Extensions Tricep | View Exercise |
Triceps Pull Down Tricep | View Exercise |
Bicep Curls Biceps | View Exercise |
body twists core/abs | View Exercise |
Stretch With Bands |
Strength Training Bands: FULL BODY ROUTINE TWO Don't try to do all the exercises at every workout. Learn them all then choose the ones you like. Split up your routine; doing legs and abs one day and upper body the next day. Perform one or two lat pull movements, one or two shoulder movements, and one or two triceps movements and so on, per workout. About 12 to 20 TOTAL sets--for the entire workout--is enough for anyone. Better to do 6 exercises well with real focus and effort than 20 half hearted exercises |
31 Exercise Routine | View |
Warm Up | View Exercise |
1Leg Lying leg curls Quads | View Exercise |
Glute Kick Back Gluteus/Buttocks | View Exercise |
Leg Adductor Adductors | View Exercise |
Leg AbductorAbductors | View Exercise |
MarchQuads | View Exercise |
Lying Leg Pull Ups on floor Quadriceps/abs | View Exercise |
Lat Pulls Racing Dive Form Lat's and upper back | View Exercise |
1 Arm Lat pulls Lat's and upper back | View Exercise |
Wide Standing Row Upper Back | View Exercise |
Close Standing Row Upper Back | View Exercise |
Row Pulling High to Neck Inner Upper Back | View Exercise |
1 Arm Shoulder Press Shoulders | View Exercise |
Upright Row to sides Rear Delts | View Exercise |
Reverse Fly Rear Delts/Upper Back | View Exercise |
Lateral Raises Deltoids | View Exercise |
"L'" High Pull Lateral Raises Deltoids/back | View Exercise |
Low Pull Laterals Deltoids/back | View Exercise |
Chest press Chest | View Exercise |
1 Arm Chest Fly Chest | View Exercise |
Reverse Laterals Upper Back/arm | View Exercise |
Triceps Extensions Triceps | View Exercise |
Triceps Kick BackTriceps | View Exercise |
Triceps Pull Down Triceps | View Exercise |
Triceps Push press Triceps | View Exercise |
1 Arm Triceps pull downTriceps | View Exercise |
1 Arm Triceps Across Body Triceps | View Exercise |
1 Arm Triceps Ext Triceps | View Exercise |
Horizontal Bicep Curls Biceps | View Exercise |
Reverse Curls Biceps | View Exercise |
Body twists core/abs | View Exercise |
Wood Chopper core/abs | View Exercise |
Stretch With Bands |
People always ask me, "Dan, can you really build a powerful body with Strength Bands?" The answer is, "YES!" |