Training in the “Transformational Zone”

When it comes to quickness, change of direction and explosiveness, it really comes down to training 1 step!

By: Dave Schmitz PT, LAT, CSCS, PES

To efficiently and effectively perform all human movements, it comes down to load and explode. It is that simple. If you can not load you will not be able to explode. I have followed this principle for 12 years or more both in training and rehab.

However, I think it comes down to something even simpler than that.

When training to enhance functional ground based movement I would challenge you to begin to focus your training at improving your Transformational Zone speed, control and strength.

What is the Transformational Zone (T-zone)?

The T-zone is the point where you transform from a decelerated, eccentric, neuromuscular loading action into an accelerated, concentric, neuromuscular unloading action.

Neuromuscularly the T-zone is where true dynamic integrated stabilization reall y occurs. It is where your body recruits multiple muscles at multiple angles to simultaneousl y decelerate the body’s momentum which occurs as a result of gravity and ground reaction.

We often train this automatically by simply training with ground based movements. However, how often do you focus your training exclusivel y on quickly transforming from deceleration to acceleration or as I often refer to as developing “functional reactive strength”.

Resistance Bands are the key to T-Zone

Training Resistance bands are the best training tool to train the T-zone because:

• It can train in any force vector
• It can train any functional movement
• It speeds up deceleration thus challenging the T-zone
• Resistance can be easily adjusted during a set

Let’s take a look at some examples of T-zone training

One of the best ways to train the T-zone is by performing a simple lunge matrix.

Performing lunges with a fully loaded resistance band towards the band attachment site will challenge the T-zone.

Functionally ground based lunges simulate exactl y what happens when we change direction in running and is what we use to generate force with throwing, kicking, and jumping.

Therefore it is the perfect exercises to begin your T-zone training.

Implementing T-zone training with lunges will focus solel y on getting back to your loaded band position quickly and without loosing your balance or control. Lose of balance or miss stepping reflects poor T-Zone control and should be monitor closely.

Getting started with T-Zone Training

I recommend using the following progression when starting to focus your workouts on T-zone lunge training.

1. Implement functional ground based lunges using resistance bands
2. Master band accelerated 1 step drills first using the T-zone focused training approach. Cue athletes to lunge out as far as possible but must get back to the original spot fast and controlled.
3. While performing steps 1 and 2 simultaneously implement a reactive trunk stabilization program using overhead band step matrix. This will get your trunk on board while your lower torso muscles are becoming more reactive.
4. Once 1 step training is mastered, make a simple lunge a hop or lunge release by letting the trail leg come off the ground. This will automatically increase momentum.
5. Once hops are mastered, progress to doing 2 Step fully loaded band drills which will make you train the T-zone back to back.
6. Once 2 steps are mastered, go to 3 steps or bring in sandbags, dbs, weight vest, and medballs to increase vertical force in conjunction with body weight and band resistance.

T-Zone training can be easily adapted to band training using horizontal pushing, vertical pressing, rotational throwing and vertical or horizontal jumping.

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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