Turning up the intensity with resistance bands

By: Dave Schmitz PT, LAT, CSCS, PES

A few weeks ago I had the opportunity to read an article by Lee Taft. Lee discussed the role of intensity in developing multi-directional acceleration. After reading Lee’s article it reconfirmed my rationale for why resistance bands are functionally so effective at developing linear and lateral acceleration.

Bands obviously are an effective tool for training both acceleration and deceleration control. However it has been my experience that athletes who train with bands seem to naturally create intensity, especially as it relates to ground force production in multi-directional running.

However bands go beyond impacting intensity with just running. Resistance bands turn traditional core lifts like squats, dead-lifts, and jerk presses into full range of motion explosive exercises. As a result bands in the weight room also create a noticeable increase in intensity which seems to carryover onto the track, court, or field.

Over the past 10 years of working with heavy duty resistance bands, I have developed training “tweaks” and drills that have helped athletes raise their level of training intensity in every workout.

1. Break Multi-directional running into simple movements

Many of the band drills that I use to help develop explosive acceleration forward, laterally or rotationally have become simple one and two step drills. I find when athletes are challenged to perform simple one or two step drills; they immediately elevate their intensity because time of focus is shortened.

Let’s face it; it is easier to focus for 3 seconds versus 15 seconds.

Also when you functionally analysis multi-directional running, it really comes down to the first 2 or 3 steps. Set the bias correctly with good sound foot work with great force production and steps 4 through 10 are automatic.

2. Don’t Over Load and Emphasis Quickness

When I was first starting to use bands, I would always load athletes up with the biggest band possible. Than I realized that all that did was inhibit muscles from performing. Athletes that are unsure or tentative do not let it rip.

Now instead I have athletes work in smaller bands and emphasize loading quickly. Athletes that know they can dominate the band go for it and the intensity is immediately raised. Training in smaller bands also creates success which builds an athlete’s confidence. We all know…

“Confident athletes Dominate”.

3. Keep Reps low & sets high

Getting athletes to lift with speed and intensity is not easy. Instead of loading up the bar, I will add a small mini band along with 50% of their 1 RM to the bar. I challenge an athlete to give me 2-3 reps as fast as possible on each individual rep. I will allow a short period of recover (4 or 5 to 1) and repeat for 5-6 sets. Essentially the time is the same for the workout regardless if I do 3 x 8 or 3 x 6 sets. However intensity and quality is way up.

Mentally athletes know they can lift the weight 8-10 times therefore they do not worry about fatigue and stay focused. Once again they know they can dominate so they go for it.

The key to this technique is to make sure they do 1 rep at a time and focus on that rep only. Also stick with the same recovery time in all 6 sets.

4. Function and band training do not follow the normal strength curve

The normal strength curve demonstrates that maximum strength is done at mid range. Therefore once you get through what is often called the “sticking point” the lift becomes easier.

In function, we teach….

Linebackers to explode through the tackle.

Baseball players to swing through the ball

Basketball players to explode to the rim.

Soccer players to explode through the kick.

Resistance bands make you explode through the entire movement just like it occurs in function. The resistance does not get easier but rather becomes much more difficult as you go further into the range of motion.

As a result athletes that train with resistance bands reflexively learn how to explode through the movement which not only parallels what happens in function but also increases the intensity on every rep.

“When you train with bands you better bring it all the way”

5. Bands speed up the load

The elastic nature of band training automatically accelerates loading influence of gravity and momentum. When athletes are challenged to load quicker, their body immediately prepares by pre-setting their core stabilization neurological bias. (This often referred to as a feed-forward response) As a result the primary muscles involved in a particular movement develop a quicker reaction time and recruitment level.

Quicker reaction and increased recruitment equals higher intensity levels.

I will utilize this neurological response by challenging athletes to speed up the loading phase of movements. I will cue athletes to focus on dropping quick with their squat or pre-stretch the band and have them accelerate into the band on shuffle or backpedal drills.

I have found this particular technique to increase focus which in turn increases intensity of training.

6. Bands train fast function

Functional movements do not just occur in a vertical vector which is what traditional weight training provides. The more force vectors you can train at one time the more intense the training becomes.

Bands can be attached onto the body at the hip, hands, chest, knee, or shoulders. They allow the body to move freely in laterally, vertically, horizontally and rotationally planes.

Using multiple “drivers of function” causes athletes to once again increase work load. Great work loads that focus on speed and quickness versus force brings with it greater intensity.

7. Creating a single focus

As trainers we all know the deceleration (or loading) of movement is far more taxing on the neuromuscular system than acceleration. Matter of fact without efficient loading you won’t get powerful acceleration.

“Putting on the brakes is a lot more demanding than pushing down the gas pedal.”

As a result, I will often allow athletes to only perform the acceleration portion of running drills. By doing this, athletes create maximum force because they do not need to concern themselves with deceleration.

Performing run outs with a slow recover is a perfect example of this technique.

8. Bands to NO BANDS

I always want my athletes to feel faster. As a result, I will always allow athletes to perform movements without bands after they have completed a training session. This not only shows them how intense they were working in the bands, it makes them hungry to train next time.

Using this same principle, I will allow athletes to train in smaller bands periodically so they can feel how much stronger they have become. Again success and confidence breeds intensity.

I constantly remind my athletes that there is nothing easy about sprinting 15 meters, elevating to the rim, or changing direction quickly. It takes practice to get the body working as a unit and mental focus to drive intensity.

Bands are more than just another training tool. Used correctly, resistance bands are a training tool that will take your athletes intensity up to new levels every week without them sometimes realizing it.

We all have our flat days. Tweaking the workouts to create intensity is what makes good trainers great. Getting something out of your client or athlete when they did not appear to have it to give is a priceless gift.

Stay intense and get reactive, not just strong.

Dave Schmitz is an Orthopedic Physical Therapist, CSCS, LAT and a Performance Enhancement Specialist with an emphasis on movement training and retraining. Dave recently created the only website exclusively devoted to functional resistance band training at www.functionaltrainingwithresistancebands.com.

He has written several articles, created 2 E-books and several DVDs on how to implement a Functionally Integrated Training (FIT) approach using resistance band.

Want to learn more about Resistance Band Training? Take a peek at Dave's video



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