FIT Band Boot Camp Program Design
Dave Schmitz
“All training should HIIT it Hard”
I am not into sustained heart rates at 40% of Max HR. I want to gradually
challenge the cardiovascular system to get stronger while making calories burn
as fast as possible and as long as possible therefore HIT is my goal.
Excluding the warm-up all training phases are performed in varying intervals with
each phase’s total training time being approximately 10 minutes.
Each Workout is broken down into the following phases:
- 10 min Warm-up
- 3 – 10 minute work Circuits
- 3-4 minute recover between work circuits
- 5 min Cool Down
Total Workout Time – Approx. 55 min
Work Circuit Phases:
- Integrated Upper Torso Emphasis
- Locomotion Emphasis
- Integrated Lower Torso Emphasis
All circuits incorporate cardiovascular, total body strength, balance, ground
based core stabilization, dynamic flexibility and power training.
Are you in a Crunch for Time??
Make each workout 30 minutes total by simply performing 1 set of each circuit
of each phase. Also feel free to decrease time intervals or decrease the
number of exercises to shorten the workout.
The options with RBT are truly unlimited. Just set your training time and
GO!!!
Basic Group Training Format
Warm-up Phase
The warm-up phase includes a resistance band dynamic tri-plane lumbo-pelvic-
hip (LPH) stretching program followed by a movement retraining program using a
simple dowel reach matrix or lunge reach matrix.
Warm-up Goals are to:
- Increase participant’s core temperature
- Activate and excite the neuromuscular system
- Practice efficient movement patterns at a slow pace
- Create passive and active lengthening of joints and muscles in all 3 planes
of motion
- Build group camaraderie and determine workout teams or partnerships
- Discuss the workout plan
- Activate and prepare the LPH complex (the core)
Core Activation and Movement Retraining Phase
Usually this is the part of the warm-up process that focuses on activating the
powerful LPH musculature and preparing it for effective deceleration. Performing
a simple lunge matrix or step down matrix is my favorite.
The Dowel Lunge Matrix also does a great job of getting everyone’s body fully
integrated and ready to move while lengthening out and activating the all
important trunk muscles.
Another common training drill for trunk activation is my band reactive series. If
you truly want to get the abdominals turned on…learn this series of band
The following are great resources in learning more about these training drills
- Total Flexibility with Resistance Bands DVD and E-Manual
- Fitness BAND Bootcamp Kit
- Resistance Bands Unleashed Double DVD Set for RBT Strength training
All available at resistancebandtraining
Upper Torso RBT for Strength
All upper torso strengthening is done on your feet.
“We don’t function on our back or butt, why train there.”
Each Session incorporates at least 3 of the following upper torso movement
patterns:
Horizontal Pushing (HPU)
Horizontal Pulling (HPL
Vertical Pushing (VPU)
Vertical Pulling (VPL)
Diagonal Pushing (DPU)
Diagonal Pulling (DPL)
Keep in mind you also have bilateral, unilateral or
alternating movement options
Locomotion RBT
Locomotion RBT focuses on getting the body moving as quickly as possible and
making sure it can decelerate safely in all planes of movement. The theory
behind band locomotion is simple:
ü Get the body moving quickly
ü Teach it how to reactively decelerate
ü Create a smooth transformation from a decelerated phase into an
accelerated movement
ü Be able to ambulate in all 3 planes of motion fast and efficiently
Most RBT locomotion drills are 3-5 steps in length. Sometimes we will do 15
yard partner resistance running but only when skill level and space allow.
Lower Torso RBT for Strength
Saving the best to last!!
We train the lower torso last because we need it to be as fresh as possible during
the first 2 phases of our group training workout. A tired lower torso can
predispose clients or athletes to injury during the locomotion phase. Also putting
the upper torso training first allows us to activate lower torso stabilization which is
critical during locomotion training.
In the lower torso phase we slow things down and really emphasize deceleration
control while incorporating multiple upper body reach and lift movements. This
challenges the lower torso to be a dynamic stabilizer while still having to create
force production as an accelerator of movement.
Cool Down Phase
This is the time we lie down and recover. The cool down is designed to bring
everyone back down to a level where they can appreciate just how much effort
they just exerted.
It also allows me to:
- Discuss nutritional goals
- Talk about proper hydration training
- Address effective recover goals
- Provide motivation and encouragement
- Review any camp updates
- Congratulate and encourage everyone on a great workout
It will usually consist of foam roll training or easy band stretching.
The following are great resources in learning more about these training drills
- Total Flexibility with Resistance Bands DVD and E-Manual
- Fitness BAND Bootcamp Kit
- Resistance Bands Unleashed Double DVD Set for RBT Strength training
All available at resistancebandtraining