Band training - Fight Forum - MMA - UFC - Boxing - K1

Crashsti · 11-02-2006, 10:08 AM

lately i have been incorporating resistance bands into my training. i have an adjustable band that can be adjusted to 3 levels. with all 3 bands on at once(note: there are 3 bands for each arm) the resistance is very high. i have found that doing pushing and pulling exercises against this resistance has greatly improved my core strength, since i have to stabilize my own body against the resistance as well as push/pull against it. i had'nt tried it before but i feel that it has improved my strength better than just free weights alone have done.

GSPALLTHEWAY · 11-02-2006, 10:46 AM

yea bands are great to vary training... itll definently help out your core doing certain exercises.. but also improves tendon\lig strength over time more so then weight training... same reason alot of PT involves that

Crashsti · 11-02-2006, 10:49 AM

they also take up alot less space than a full on free weight set-up!!!

Grande_Mono · 11-02-2006, 11:37 AM

I've been thinking about incorporating some resistance bands into my workout lately. They seem very beneficial.

The only thing that scares me is that a PT told me if your form isn't perfect when you're using them the chance of getting tendinitis from them is very high. Anyone have any opinions/info on that?

Crashsti · 11-02-2006, 11:52 AM

i have heard some negative feedback about band training but its always been from people who really believe freeweights are the best route. i don't see how they could cause tendonitis all by themselves, bad form or not.

EliManningPwndThePatriots · 11-02-2006, 02:10 PM

Quote:

Originally Posted by Crashsti

i have heard some negative feedback about band training but its always been from people who really believe freeweights are the best route. i don't see how they could cause tendonitis all by themselves, bad form or not.

The other thing that is excellent about bands is that it forces you into using the proper range of motion. That's why free weight guys who may be very strong free weight lifters, have difficulty in an advanced band class.

1) The band class incorporates exercises that not only are resistance, but cardio as well (very high reps etc which push the cardio)

2) The Range of Motion. WIth free weights, bars, dumbells, etc. You have such a high risk of injury because no matter how strong or good you may be, youre not lifting exactly the same way all the time. One side might be picking up the slack for the other side etc. Which is bad. With Bands, the band prevents you from doing that.

We get it all the time in our gym. Those guys and gals that can run 10 miles no sweat and lift all the weight in the world. BUT THEIR ENDURANCE SUCKS!

Our conditioning insturctor said it best lst night... "Don't just have muslces that look good. Have muscles with a lot of gas in them so you can go forever. And that will win you a fight! Any fight!"

So we use a lot of bands and kettlebells too. But I'm still not getting used to kettlebells. They're a helluva workout but you feel like you're getting ready to crap your nuts out when done!

Manubi · 11-03-2006, 12:24 PM

any links to the type of bands u guys are using ?

thanks
-jay

Chris Mortimer · 11-03-2006, 03:39 PM

I bought my stretch bands from Iron woody, good price too. I usually use them on a smith smachine for pressing movemts, that should sort out any balance issue, or one side taking up the slack.
Also don't use them for more then 4 weeks at a time, they will cause you to massivley overtrain. Use a 4 week on 4 week off approach.

When used for squats, they increase your vertical jump noticebly too.

http://asp.elitefts.com/qa/default.a...nd%20Exercises

For different type off band exercises.

Someone wrote not to have big muscles like a body builder, true very true, most bodybuilders have about 20-60 pound of unused muscle, they've gained doing excerises that don't actually have pratical reason for being that size, but thats all a body builder is, its thier art just to build a body of muscle.
Where as a strength athlete has real strength that can be used in a fight, not just muscle for show.

A body builder uses weights to build thier muslces, a strength athlete or powerlifter uses thier muscle to lift the weight, kinda direct opposites!

Another pet peeve I have with bodybuilding is that, its not deemed aesthetic to build the midsection up, not so much the abbs but the obliques and other side muscle, because it takes away the v-taper they think is so good. But these muscles offer so much in strength return especially for a grappler where body twists when in the clinch will rely on these.

Just my opinion

DrumzCT · 11-03-2006, 08:17 PM

Great thread Crashti. I'm a big kettlebell fan myself but I'm gonna pick up some bands now to switch up my workouts.

Crashsti · 11-07-2006, 10:13 AM

this is the band i have and its awesome. IntoCombat.com carries about 5 other varieties as well. you can get them in various resistance levels, from what would be considered beginner level all the way up to elite or professional. http://www.intocombat.com/store/prod...p?ProductID=23
i have the orange(elite) bands. if i use only one band its great for warming up. when i put all three on its a tough workout.

EliManningPwndThePatriots · 11-07-2006, 10:53 AM

There was a great article in the summer of 2004 in Grappling Magazine on how the Vale Tudo guys in Brazil are really in to bands vs. free weights. Partially because gyms over there are scarce and the ones they do have are too expensive, so the fighters use the bands as their resistance training.

Great routines in there too. I'll try to find the magazine in my bookcases and see if I can get you the month cause the routines were insane.

SmashingMachine · 11-07-2006, 10:03 PM

Quote:

Originally Posted by GSPalltheway

yea bands are great to vary training... itll definently help out your core doing certain exercises.. but also improves tendon\lig strength over time more so then weight training... same reason alot of PT involves that

a lot of PT uses straight weights too, because, unlike the bands, you get resistance throughout the entire movement. They each have their place. Because you're less stable, they will/do increase core and tendon/ligament strength, but that can be a downfall too because you are less stable, while doing the exercise, which makes you more vulnerable to injury too. Personally, I think weights are the best, accompanied by a core exercise program, and building up over time with weights will strengthen your ligaments and tendons naturally. Ligaments connect bone to bone and tendons are just the starting and finishing ends of your muscle bellies. That's why they say to progress your weights slow, when you first start up, because even if your muscles can handle the load...your tendons, ligaments, and other joint structures may not. But, if you're interested in still targeting that stuff further...I'd use a BodyBlade...the only way you really stand to inure yourself is by overtraining it. A good combination of bands and weights can really work, but you should seek out the expertise of a trained professional before really messing around with it too much...imo.