©Copyright 2013 – www.resistancebandtraining.com

The

Attachment FREE

Single Band

Training E-Guide By:

Dave Schmitz

Resistance Band Training Systems, LLC

http://www.resistancebandtraining.com

©Copyright 2013 – www.resistancebandtraining.com

NOTICE: You Do NOT Have the Right To Reprint and Pass on this Manual!

You Also MAY NOT Give Away OR Share the Content Herein

© 2013 Copyright Resistance Band Training Systems, LLC

©Copyright 2013 – www.resistancebandtraining.com

DISCLAIMER AND/OR LEGAL NOTICES:

The information presented herein represents the view of the author as of the date of publication. Because of the rate with which conditions change, the author reserves the right to alter and update his opinion based on new conditions. The report is for informational purposes only. Every attempt has been made to verify the information provided in the report; therefore neither the author nor his affiliates/partners assume any responsibility for errors, inaccuracies or omissions. Therefore any oversights of people or organizations are unintentional.

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Why Bands

I have been training with bands since 1996, and during this time I have had the

opportunity to teach 1000’s of active adults and athletes how to get better with bands.

Even though during the years I have created numerous band set-ups, the attachment

free single band set-up continues to be my “go to set-up” on a weekly basis for personal

and professional training workouts. Training attachment free with bands requires no

set-up which is why I and many other enjoy using it. However, do not be fooled

because you will soon discover that this simple band training approach is everything but

easy. Attachment free band training allows me to train key movement skills at a high

intensity anywhere and anytime. I have yet to find a training approach that

simultaneously allows for total convenience with unlimited intensity.

Before we start to dive into programming and actual workouts, I would like to share with

you why I, as well as 1000’s of my fellow resistance band followers, enjoy this total

attachment free training approach.

1. Portability

There is, hands down, no more portable way to resistance train than by using a single

band in an attachment free set-up. Depending which single band package you have, all

you need is a small space to train in. Business, vacation, personal travel, home

workouts, and outdoor workouts are easy to do anytime because, as you will soon see,

space will no longer be a convenient excuse.

2. Unlimited Resistance Potential

Back in the day it was all about the weight and how heavy we could go. Well that mind

set has changed for me as I have come to realize that form of training on an aging body

can be a high risk, low reward approach. However, every now and then, those male

tendencies kick in, and pushing a little heavier resistance is fun to try. Fortunately with

bands, resistance is unlimited, and it doesn’t require me packing weights and barbells to

accomplish this. Rather, it allows me to gradually progress into the resistance which is a

much safer approach.

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3. Able to train all force vectors

I learned a long time ago that the more vectors and angles you can train at, the leaner

and more defined your body is going to be. The pliability of a resistance band allows

you to quickly change up your angles and force vectors during a workout which not only

keeps the workout fresh, but also keeps the muscles constantly guessing and adapting.

4. Seamless exercise transition

I hate having to change weights or grab a different size dumbbell or kettlebell as I

transition through a strength circuit. Very often time is a premium, and I need to be able

to move through my strength workout efficiently. Fortunately with band training,

switching from one exercise to the next comes down to simply changing your feet,

hands, or band position on the body. All of these changes take literally seconds which

keeps recovery short and the metabolic system churning.

5. Changing Intensity on the fly

The key to a great workout is INTENSITY. It’s not the tool, the program design, the

exercises, or the location. Changing tempo and resistance is typically the most

common way to alter intensity in a workout. With bands, this means training at a

different rep speed or quickly changing the stretch tension on the band by repositioning

the body relative to the band attachment site. As a result, if your body is having a high

energy day, you can quickly give it more intensity which means your workout will

become more productive instantly.

6. Convenient metabolic “Fat burning” workouts

We all know interval strength training is the best and fastest way to burn fat and create

that all important “after-burn” effect. Muscles are dumb and do not know what type of

resistance or resistance tool is being used. They simply react and adapt to the

resistance being applied. Therefore it is not the tool but how much work is being done

with the tool. As you will soon discover, you can rock a workout with band resistance.

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Building Training Intensity with Single Band Training

There are several easy ways to increase or decrease the intensity of a workout using a

single resistance band.

1. Changing rep speed or tempo is very easy to do with bands. By performing a long

and slow 5 to 10 second repetition or even an isometric hold, it will increase time under

tension, which has been found to help with muscle hypertrophy. In contrast by

increasing rep speed, you now begin to impact power by increasing fast twitch muscle

fiber recruitment, which is the leanest of all muscle tissue. As a result the more "fast

twitch" muscle recruitment, the greater the intensity of the workout and the leaner you

become.

2. Obviously by increasing resistance, intensity increases instantly. With bands this

may require increasing stretch length or changing to a higher resistance band.

Regardless, both are quickly accomplished.

3. A body that has to generate force on the move is always going to have to work

harder. With single band training, this is done by simply adding a step to most

exercises. As you continue to master single band training, an overhead press becomes

a step and press, a curl becomes a step and curl, and a horizontal push becomes a

step and push.

4. A shorter band will require a higher starting resistance. Since bands have an

ascending resistance, the greater the stretch, the greater the resistance. A shorter

band means you are going to have work with a higher level of resistance sooner, and

you will have to work with it throughout the entire range of motion, equaling a greater

work load on each rep.

5. The longer the interval the more work being completed. Obviously changing

intervals is not specific to band training, but combining one of the above techniques with

a variable interval makes the body stay guessing at all the times. Performing longer

interval sets of 45 seconds to 60 seconds keeps the body under tension while quickly

raising the intensity curve.

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Workout Design Options

One of the techniques I use in a majority of my single band workouts is to base each

round on 12 sets. By doing this it allows me to create 2, 3, 4, 6, or 12 exercises per

round. With single band training transitions being seamless, it allows workout variability

based on exercise selection to be very effective.

Below are 4 different program designs you can implement using the single band

workouts and exercises provided.

I suggest if you are a beginner that you begin with the 20-10 program and choose from

the 2 exercise workouts provided to you in the training library. Once you have

completed 3 to 4 workouts, I would suggest incorporating the 40 -20 four exercise

sequence next.

The 45-15 and the Spartacus Workout are advanced workouts that should not be

attempted until single band exercises are well mastered.

20-10 – Alternate 2 exercises for 12 total sets; repeat 4 total rounds with 1 minute

recovery between rounds. Make sure to change exercise pair every round.

28 minute workout

40-20 – Alternate 4 exercises; repeat 5 rounds with 1 minute recovery between rounds

without changing exercise sequence.

30 minute workout

45-15 – Alternate 6 exercises for 6 total rounds with 90 second recovery between

rounds without changing exercise sequence.

45 minute workout

Spartacus 60-15 – 12 exercises for 3 total rounds with 2 minute recovery between

rounds without changing exercise sequence.

51 minute workout

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Single Band

Video

Instruction

Library

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Single Band Exercise Video Instructions

Overhead Shoulder Press http://resistancebandtraining.com/exercise-library/overhead-shoulder-press/

High Pull http://resistancebandtraining.com/exercise-library/high-pull/

Front Squat http://resistancebandtraining.com/exercise-library/front-squat/

Bent Over Row (attachment free)

http://resistancebandtraining.com/exercise-library/bent-over-row/

Pull-a-Part

http://resistancebandtraining.com/exercise-library/pull-a-part/

Hammer Curl

http://resistancebandtraining.com/exercise-library/hammer-curl/

Overhead Tricep Press http://resistancebandtraining.com/exercise-library/overhead-tricep-press/

Lawn Mower Pulls http://resistancebandtraining.com/exercise-library/lawn-mower-pulls/

Horizontal Chest Press http://resistancebandtraining.com/exercise-library/horizontal-chest-press/

Straight Leg Deadlift http://resistancebandtraining.com/exercise-library/1862-2/

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Split Squat http://resistancebandtraining.com/exercise-library/11220-2/

Reverse Lunge http://resistancebandtraining.com/exercise-library/6623-2/

Mt Climber http://resistancebandtraining.com/exercise-library/5523-2/

Front Pillar http://resistancebandtraining.com/exercise-library/147-2/

Overhead Squat

http://resistancebandtraining.com/exercise-library/overhead-squat/

Incline Chest Press

http://resistancebandtraining.com/exercise-library/incline-chest-press/

Bulgarian Squat

http://resistancebandtraining.com/exercise-library/bulgarian-squat/

Seated Row

http://resistancebandtraining.com/exercise-library/seated-row/

Drop Step Press

http://resistancebandtraining.com/exercise-library/drop-step-overhead-press/

Lateral Band Walk

http://resistancebandtraining.com/exercise-library/lateral-band-walking/

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Squat and Chest Press

http://resistancebandtraining.com/exercise-library/squat-chest-press/

Drop Squat

http://resistancebandtraining.com/exercise-library/drop-squat/

Step Lunge Attachment Free

http://resistancebandtraining.com/exercise-library/step-lunge-attachment-free/

Supine Hip Extension

http://resistancebandtraining.com/exercise-library/supine-hip-extension/

Front Raise

http://resistancebandtraining.com/exercise-library/front-raise/

Military Press

http://resistancebandtraining.com/exercise-library/military-press/

Rotational Punching

http://resistancebandtraining.com/exercise-library/rotational-punch/

Split Squat Pull a Part

http://resistancebandtraining.com/exercise-library/split-squat-pull-a-part/

Halos

http://resistancebandtraining.com/exercise-library/halos/

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Totally Attachment

FREE

Single Band

Workouts

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High Pull & Front Squat

High Pull & Overhead Shoulder Press

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Front Squat & Overhead Shoulder Press

Over Head Squat & Straight Leg Deadlifts

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Overhead Squat – Incline Press

High Pull – Side Pillar

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Alternating Elevated Single Leg Squat Right & Left

Alternating Lawnmower Pulls Right & Left

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Seated Rows & Horizontal Chest Press

Front Squat – Lateral Band Walk

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Hammer Curl – Overhead Tricep Press

Alternating Bent over Row Right and Left

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Straight Leg Dead lift – Drop Squat

Seat Row - Push up

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Incline Press – Pull Apart

Military Press – Front Raise

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Split Squat Right - Left

Reverse Lunge Right and Left

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Step Lunge Right and Left

Extended Front Pillar – Bilateral Hip Extension

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Pull Apart – Front Raises

RDL – Military Press

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Single Arm Rotational Punch Right and Left

Mt Climbers – Hip Extensions

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Lateral Band Walks – Dead lifts

Unilateral Hip Extensions Right and Left

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About the Author

Dave Schmitz is widely considered the world’s leading authority on

Reactive Resistance Band Training for fitness and performance

enhancement. Dave has worked as an orthopedic physical

therapist for over 20 plus years as well as training thousands of

athletes and fitness clients all while perfecting his resistance

band training techniques and program design methodology.

Dave has been assisting hundreds of fitness professionals,

athletic trainers, strength coaches, and athletes improve their

overall performance both personally and professionally.

www.resistancebandtraining.com has without a

question become the go to place when it comes to

learning how Reactive Resistance Band Training can alter the way you train with

resistance bands.

When Dave is not working, he is found volunteering his time working with the local high

school as a volunteer assisted strength and conditioning coach or just spending time

with his 3 amazing children (Kelsey, Carter, and Kenzie) or his wife, business partner,

and best friend (Karen).

Other Digital Products from Dave:

Resistance Band Training E book

How to build YOUR OWN Home Band Gym

4 Week Beginner Band Workout Program

And you can find all bands and video resources at:

Resistance Band Store

To get your weekly Reactive Resistance Band Training Fix

make sure you sign up to receive Dave’s weekly video

newsletter… RBT Live with The BAND MAN®.

http://www.resistancebandtraining.com/rbt-live/

©Copyright 2013 – www.resistancebandtraining.com

Single Band Training

Package Options

Small Single Band Package

Medium Single Band Package

Large Single Band Package