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Strength Band Training shows you how to maximize strength, speed, and flexibility in the gym, at home, or on the road. With more than 160 exercises and predesigned workouts for fitness and sport-specific training, you will discover why strength bands are the ultimate tool for targeting, isolating, rehabilitating, and developing every major muscle group.
The third edition includes a strength assessment index to measure progress, new chapters addressing training for older adults and rehabilitation, training tips connecting research to specific exercises, and injury prevention guidelines throughout. The book is organized to group exercises by upper and lower body strengthening, joint and muscle isolation, core stability, flexibility, and total body fitness. The full-color photos throughout the book showcase both flat bands and tubing.
The elastic resistance exercises allow you to add resistance in multiple directions—something free weights and machines cannot do—for resistance routines that can simulate sport-specific demands, strengthen your core, or help you prevent or recover from common injuries. The book has a total of 27 different programs designed for optimal fitness, team sport training, individual sport training, or rehabilitation.
Portable and easy to adjust, strength bands provide resistance for any level of strength, fitness, or ability. If you’re an athlete, fitness enthusiast, older adult, or someone recovering from injury, you will find the exercises and programs you need to improve strength, shape your physique, and regain movement.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
Chapter 1. Elastic Resistance Explained
Chapter 2. Band Basics
Chapter 3. Application and Assessment
Part II. Elastic Resistance Exercises and Workouts
Chapter 4. Flexibility
Chapter 5. Joint and Muscle Isolation
Chapter 6. Upper Body Strength
Chapter 7. Lower Body Strength
Chapter 8. Core Stability
Chapter 9. Total Body
Chapter 10. Older Adults
Part III. Elastic Resistance Programs
Chapter 11. Optimal Fitness
Chapter 12. Team Sports
Chapter 13. Individual Sports
Chapter 14. Rehabilitation
Phil Page, PhD, PT, ATC, LAT, CSCS, FACSM, is the global director of clinical education and research for Performance Health, the company that manufactures the TheraBand, Biofreeze, and Cramer product brands. He is also an adjunct instructor for the physical therapy doctorate program at Franciscan University and a clinical instructor of orthopedics for the Tulane University School of Medicine in New Orleans. He studied physical therapy at Louisiana State University (LSU), received his master’s degree in exercise physiology from Mississippi State University, and then returned to LSU to earn his doctorate in kinesiology. He has received the Lifetime Excellence in Education Award from the American Academy of Sports Physical Therapy, and he serves as chair of the research committee. Dr. Page is a fellow of the American College of Sports Medicine.
Dr. Page’s clinical and research interests include the role of muscle imbalance in musculoskeletal pain and the promotion of physical activity for health-related physical fitness, particularly for chronic disease management. He is editor in chief of the Journal of Performance Health Research, is a member of the editorial board of the International Journal of Sports Physical Therapy, and serves as a member of several national advisory boards.
Page lectures extensively and provides workshops on a variety of topics around the world. He has authored over 100 publications, including three books. He has worked with the athletic programs at LSU and Tulane University and has worked with the New Orleans Saints, the Seattle Seahawks, and the U.S. Olympic Track and Field Trials. He lives with his wife and four children in Baton Rouge, Louisiana.
Todd S. Ellenbecker, MS, DPT, SCS, OCS, CSCS, a physical therapist with more than 30 years of experience, joined Rehab Plus Sports Therapy–Scottsdale in August 2018. He serves as the vice president of medical services for the ATP Tour and is a member of the TheraBand Research Advisory Committee (TRAC). He holds several certifications, including Sports Clinical Specialist (from the American Physical Therapy Association [APTA]), Orthopaedics Clinical Specialist (from APTA), and Strength and Conditioning Specialist (from the National Strength and Conditioning Association [NSCA]). He is a USPTA-certified tennis teaching professional.
Ellenbecker earned an undergraduate degree in physical therapy from the University of Wisconsin–La Crosse, a master's degree in exercise physiology from Arizona State University, and a doctorate of physical therapy from the MGH Institute of Health Professions. Well recognized for his vast expertise, he has been the recipient of many industry awards, including the NSCA’s Sports Medicine Professional of the Year in 2003 and the Sports Physical Therapy Section’s Ron Peyton Award in 2007. In 2008 he was the recipient of the Samuel Hardy Award from the International Tennis Hall of Fame.
He is a manuscript reviewer for the American Journal of Sports Medicine, serves on three editorial boards, and is the author or editor of 15 books, more than 75 book chapters, and over 55 peer-reviewed articles in scientific journals. Ellenbecker lives in Scottsdale, Arizona, with his wife, Gail.
“This book is a great resource that I refer back to all the time.”
—Mike Reinold, PT, CSCS, Founder of Champion Physical Therapy and Performance
“Phil Page and Todd Ellenbecker are two of the most renowned practitioners in the field, and Strength Band Training is a must-have resource.”
—Mark Kovacs, CEO of Kovacs Institute and Executive Director of International Tennis Performance Association
“Strength Band Training is the ultimate resource for anyone wanting to understand the science of resistance bands and apply it in their programming.”
—Sue Falsone, MS, PT, SCS, ATC, CSCS, COMT, Owner and Founder of Structure & Function Education and Associate Professor at A.T. Still University
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.
Proper posture and breathing for your workout
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture.
Proper Posture and Breathing
It is important to maintain good overall body posture before, during, and after each movement, emphasizing proper spinal posture. Even when performing shoulder exercises only, you must have good alignment of the low back and hips to maintain a stable base from which the shoulder muscles will work. Most of the exercises in this book are performed while standing to help increase activation of the core stabilizers and to improve balance, but different postures can be used within the same movement for a different effect. For example, you will have lower core activation when performing a bench press while lying on a bench than if you do the same exercise while standing or sitting on an exercise ball. However, performing strength training on an unstable surface may decrease force output (Behm and Anderson 2006).
We prefer to use a well-balanced standing posture with the exercises in this book (see figure 3.3). In general, you should maintain a neutral lumbar and cervical spine; keep the shoulders back and down; slightly contract the abdominals, pulling the navel inward; keep the knees soft, not locked; and keep the wrists in a neutral position. A balanced training posture promotes overall body stability and thus improves activation of the core.
Figure 3.3 Balanced posture.
Core stability is associated with proper breathing. The general recommendation to exhale on exertion is associated with avoiding blood pressure elevations during resistance training. However, specifically performing diaphragmatic breathing can increase intra-abdominal pressure, which provides core stability. Diaphragmatic breathing occurs when the abdomen is expanded rather than the chest; on inhalation, the abdomen should expand outward rather than lifting the chest (see figure 3.4). Simply coordinating your diaphragmatic inhalation with the eccentric (relaxation) phase of the exercise will facilitate proper breathing. For example, while performing a bench press, inhale by expanding your abdomen while lowering the weight and exhale from the abdomen as you lift the weight.
Figure 3.4 Diaphragm during breathing.
Work the shoulders with a lateral raise
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot.
Lateral Raise
Middle Deltoid
Stand with one foot slightly in front of the other with the middle of the band or tubing under the foot. Grasp the two ends of the band and bring them around the outside of the feet (a). Lift the band out to the side at shoulder level, keeping your elbows straight (b). Slowly return to the starting position.
Variation
Alternate lifting right and left arms.
Technique Tip
Keep your shoulder blades down; avoid shrugging your shoulders with the movements. Keep your abdominals tight and your wrists straight.
Resistance training for optimal fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program.
Optimal Fitness
Resistance training is a key part of the success of any fitness training program. One key variable that must be addressed in a resistance training program is the ability for users to alter or advance the program. This type of flexibility allows users to stay with the program despite temporary or permanent changes in location, schedule, and circumstances. For many people today, including athletes, travel occurs frequently, and working out at a set time and place is not always possible. Additionally, having a portable exercise device like ERT that can follow people while traveling and when away from their favorite gym is critically important. For many individuals, adhering to a resistance training program allows them to maintain fitness levels; it is not about training for a particular sport or activity but rather to improve overall strength and endurance of their musculature and develop optimal fitness. The purpose of this particular chapter is to provide a comprehensive and performable resistance training program that will allow individuals to maintain and improve whole-body strength and muscular endurance for fitness. The inherent benefits of ERT make these exercise modules or circuits constantly challenging simply by elongating the elastic resistance or by progressing from one band density to the next. Therefore, having a program that is both portable and progressive allows individuals to continually challenge themselves and elevate their level of optimal fitness.
Almost all of the exercises presented in this book can be performed in just about any location—a gym, a posh resort hotel, a tennis club, or at home—and at any time. Additionally, the ability of the elastic resistance to provide a consistently reliable resistance for so many types of movements allows for the training and development of the entire body. This chapter offers a series of circuit resistance training programs for optimal fitness. The sections are broken into segments that target the upper and lower body as well as the core. One important advantage of an elastic resistance and circuit-based program is the ability to shift the focus from session to session. The circuits can be varied to emphasize different parts of the body on different days by, for instance, alternating days for upper and lower body circuits or creating a whole-body circuit that encompasses all three main areas—upper body, lower body, and trunk—by selecting key exercises from the lists below and combining them into one repeatable circuit. Finally, these exercises can be performed independently using safe, solid attachment points for the elastic bands or tubing or with a partner who can stabilize the elastic material. Individuals can change the focus of their program throughout the year based on identified needs (see assessment chapter 3). Many individuals need extensive core work to improve their overall fitness; by applying the circuit method, you can increase the number of core-based workouts being done to improve that section of the body.