We Revisit Training In’Tension

Today we are going to stick with two training tools,  Suspension straps, and Resistance bands. .  We call this workout, Training In’tension. 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. This workout will work the upper and lower body making a great full body workout.


Suspension Training

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 simultaneous producing force and reducing force!  Two of these are based around 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.


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.


Workout:  45 Second Interval For Each Exercise, 20 Second Rest Between Exercises, Repeat 3 Times


Exercise 1 suspended narrow squat thrust suspension



Exercise 2 band lunge forward and press to the side



Exercise 3 suspended jump 1 to 2 rotate right and left with push wide



Exercise 4 band resisted spotty crumps



Exercise 5 suspended split squat jump from narrow to wide with overhead push sideways



Exercise 6 band squat with feet rotated out and press to the side