Cluster of Suspension and Band Exercises
It is the beginning of May and I hope the sun is shining in your neck of the woods. So let’s moving with a functional workout using suspension and resistance bands, training tools. The workout includes 2 of the main skills we believe all clients require, to a certain extent, to be better at moving and get better physical results. These exercises focus mainly on being supported (often called suspended) by straps (we use www.gettrufit.com) and bands. We use the handles from our straps (www.gettrufit.com) and then a Reebok speed band (www.escapefitness.com) These body weight exercises will provide core training and aerobic workout as well.
Using suspension exercises to build skill is something that helps develop all clients from athletes to a person from next door. This exercise keeps challenging the clients base of support on landing while asking the core to be a simultaneous producing force and reducing force! Two of these are based on a system we call Training In’tension, where we attempt to make either a limb or the spine, more rigid than the rest of the body while at the same time allowing movement to occur. The ‘feeling’ the client gets is often one of stability in the joints being held still, the transfer from training to everyday life will depend on how well you make the exercise match their mechanical and energy system outcome.
We have teamed up with TruFit and wrote an education course dedicated to the TruFit Handles 2.0.
This course is designed to take you on a journey from the basics of the TruFit Unit 2.0 amazing handles, all the way through to applying the FASTER thought process called “rule the tool.” Unlike most training manuals and courses, the goal of this course is to help you own the exercises as well as the equipment! So that means by the end of this course, many of your skills can be taken to be used with other products and help you develop width in all of your training.
Training with Bands
Bands have always been a popular way of training people, bands allow for easy transport, they offer enough resistance for the average client and they are not as intimidating as other pieces of training equipment. At FASTER we put the band to the 5 defined skills that we train around, then develop exercises to move the limbs and keep the torso still, or to accelerate the body into new ranges, increasing the client’s ability to slow down new motions. Bands have an increasing curve of resistance as they get longer. Using them creatively they can change ground reaction force by moving your center of gravity. Bands can assist and resist gravity. Bands work as an unnatural momentum force on full ranges. Momentum or initial power creation for end ranges work really well with bands. Using a band to pull a client off course while the travel is a great sports specific training exercise.
If you are looking for some help with band and suspension exercise design please check out Training In’tension
Here is information you need to share this with anyone wanting to be a personal trainer: What the industry won’t tell you about becoming a Personal Trainer
Workout: 90-seccond interval per exercise, 30-second rest between exercises, repeat 3 times
Exercise 1 suspended squat with wide feet and press forward
Exercise 2 band supported squat thrust in sync straight in and out
Exercise 3 suspended standing push from chest to above head forward
Exercise 4 band lunge forward and press to the side
Exercise 5 suspended squat thrust feet suspended narrow out, wide in, out of sync
Exercise 6 band resisted in sync long and short crumps