"Sharing information on resistance bands will hopefully help you understand why resistance bands are unmatched in their training impact!!"
— Dave Schmitz – world authority on resistance band training.
We have looked throughout the globe for the best information on training with resistance bands. We have found none better than Dave Schmitz and have used his knowledge to compile the following Q & A fact sheet. If you need further information please visit Dave's website, he is the best!
Their versatility is endless. Here's some examples of what they can be used for:
Resistance bands can come in various strengths. Power Bands, like most flat resistance bands, come in 7 different resistance levels:
Now to make things even more versatile, by linking 2 bands together you create multiple resistance levels. If mini bands are too strong, all you need to do is link 2 super mini bands together and you change the minimum resistance to approximately 5lbs instead of 15lb. Ultimately you can mix and match bands as well as create multiple band set-ups that lead to unlimited resistance level variations. That is why resistance bands can literally accommodate to any age or strength level.
There are simply too many variables to recommend just one band. As your pull-up strength increases, your need for band assistance decreases. So as a general rule of thumb, we suggest customers purchase our Assisted Pull-Up / Chin-Up Pack. From experience we have found it usually fits the present and future needs of most pull-up training.
Band needs is always a difficult question to answer. Let me give you some questions to answer that will help make your decision.
Bands for Fitness: I suggest getting the Intermediate Pack. It provides you everything you will need to train anywhere. You will be able to train strength, flexibility, cardio or running drills, and create great metabolic circuits.
For athletes the Professional Pack is the way to go. Containing 6 pairs of different resistance bands, you will have an endless array of exercises and setups to accommodate all your training needs.
Bands force the lifter to push hard and accelerate throughout a greater range of motion, therefore creating maximum tension in the muscle by accommodating the resistance. The bands prevent you from coasting to the finish. If you have read any of the old Russian weight training manuals you'll know maximum muscle tension is required to get stronger.
Powerlifting coach extraordinaire Louie Simmons at Westside Barbell claim the introduction of bands have been the most significant reason for their strength increases in the last 5 years.
Train like the best do, and do not get left behind...
Where do I start? I think I can best answer that with a question. What can't you use resistance bands with?
You can have clients do band-dumbbell training, band-medicine ball training, and band-kettlebell combos. This will make these gravity dominated tools become multi-force vector training devices.
Power training for strength can also involve adding bands to core lifts like squats, bench press, dead-lift and push-presses.
Now add bands to agility ladder, incline boards or quick box drills and you challenge your feet to move faster while decreasing ground reaction time.
By adding bands you accelerate momentum and gravity which causes muscles to have to stabilize and decelerate more efficiently to decrease ground reaction time.
Resistive bands are typically flat in construction. Flat resistance bands adhere to whatever they are attached to because they conform to any attachment surface. Tubular bands will not adhere as well and have a tendency to roll on the surface they come in contact with.
This ability to adhere becomes a tremendous training advantage when attaching them to your body for speed training, plyometric training or reactive strength training drills. You will not need to deal with a separate belt or harness which will increase set-up time, transition time and cost.
Also, due to previous problems with snapping, most tubular manufacturers now cover their tubular bands with a nylon covering, especially the ones used for speed training. This covering creates an abrupt stopping point as the band is stretched. In turn this can cause athletes to be jerked if they go beyond the bands maximum stretch length capability. This jerking can lead to low back and shoulder injuries. Resistance bands do not have an end point and therefore allow training to occur spontaneously.
Structurally, tubular bands are hollow molded rubber which decreases their strength to tension ratio. Their strength simple can not match a solid 1/8 inch thick piece of rubber with significantly greater tensile strength.
Lastly keep in mind that tubular products are not continuous which does not allow them the ability to link other bands or training tools to them.
Bungee cord training does provide better durability than tubular bands but, once again, they have a firm end point. Also, bungee cords are round in nature and subsequently do not adhere well to uneven surfaces. As a result belts or harness will once again be needed, adding to the cost, set-up and transition time. Also have you ever tried to squat, bench or dead-lift with bungee cords?
Absolutely!! Resistive bands are constructed in 2 ways - molded or layered. Molded bands are created by pouring liquid latex into and mold and letting it harden. Molded bands are a weaker band because of what I call the 'matrix effect'.
Layered bands are formed by bonding multiple layers together with a strong epoxy that is heated. This creates a much stronger matrix bond. If a layered band gets a slight cut along the side of the band, it will not tear easily because there are multiple layers holding it together. Molded bands get a slight cut and they tear like a piece of paper because it is all one piece.
Mostly all flat resistance bands are molded and therefore you need to make sure about how the band is constructed.
Convection bands are another type of band that recently been placed on the market. The manufacture of convection bands states that they are stronger than layered bands. Time will tell.
FYI: Our Power Bands are layered bands.
Resistance bands (like Power Bands) have been around since 1980. They were invented by Coach Dick Hartzell. Prior to that, there were many different forms of elastic resistance used. These were primarily made out of a rubber similar to that used in tires. They were typically looked upon as a large rubber band that could be used to offer sprinters or football players a resistance to run against to enhance linear speed. They eventually began to be used as resistance with weight machine.
However it wasn't until the past 5 years that bands began to be used as a functional strength training tool. It is in the functional arena that resistance bands have found their home and will continue to dominate.
Resistance bands ability to accelerate momentum and gravity while challenging ground reaction time is the key to functional resistance band training.
You can hook bands to anything that is solid and does not have a sharp edge that could damage the band.
Attachment sites could include a...
Now, by using a resistance band Utility Strap you can attach it to:
This attachment versatility allows individuals to literally train anywhere.
First of all I would be lying if I didn't ask you – why not use both? However the benefits of resistance band training is significant and furthermore fits with our on-the-go, convenient driven society. Let me just summarize it this way...
Also keep in mind that function has multiple force vectors. Any way you shake it a weight like dbs, medballs, kettlebells, barbells or sandbags only challenge a vertical force vector unless you put your body in a non-weight bearing position like sitting or lying.
This is a key training factor that can only be matched with resistance bands or pulley systems. However try taking a pulley system on the field or court.
To answer this all I can do is share with you my experiences of training fitness clients and athletes since 1997.
"Remember... I train functional movement so all training is total body training. So even though I may say lower or upper torso, trust me the lower is working with the upper torso training and the upper is working during lower torso training. Function training demands every joint and muscle be working together."
Most female adults, regardless of age, find the Super-Mini Power Bands and Mini Power Bands to be great for upper torso strength training and Small Power Bands very challenging for lower torso training.
Most male adults, regardless of age, find mini and small bands great for upper torso training, and small bands or a small band / super-mini band combo for lower torso training.
Youth RBT will vary based on strength maturity levels, not necessarily age. Trial and error is probably going to have to come in to play with this population.
Always err on the side of training with a band has less resistance rather than potentially too much. Why? Because you want good quality movement, a full range of motion, and above all you want clients and young athletes to have success that creates confidence.
I recommend you clean your bands with a mild dishwashing soap and warm water. Upon finishing the cleaning process, dry them by hanging them up and allowing them to air-dry completely before resuming your training. Cleaning frequency will depend on use.
Layered resistance bands, which are my band of choice, have been clinically tested by being stretched 3 times their length of 41 inches – over 4 million times during a 6 week period. Upon completion of this test, there was no significant length or structural changes to the band.
Layered resistance bands like flexbands have a 600% elasticity rating which means they can be stretched 6 times their length. However, I recommend you only stretch each band 1.5 to 2.0 metres to avoid damage and keep them lasting for years.
Lastly, layered resistance bands have a stiffness rating of 35%. So what? A car tire has a rating of 90%, and most tubular band or other molded flat bands are well below 35%.
Bottom Line? Resistive bands are more durable than tubes or molded resistance bands.
Yes, we give a 30 day warranty on the Power Bands. Please note that this is for defective bands that have slipped through our suppliers quality control procedures (it happens every now and then). Warranty is not on general wear and tear. The bands are made from rubber and will wear over time. Think of them like a pair of Nike runners - would you return them after 10 months because of scuff and wear marks?
The bands are made from many layers and may peel and get nicks in them. The integrity of the band is not compromised in these situations. This is normal wear and tear. Also, if you're using your bands regularly you may need to replace them eventually. They do have a lifespan and constant use obviously limits the lifespan of these products.
For our full range of resistance bands visit our store.
