Intro to Resistance Band Training

Often referred to as Elastic Resistance Training, ERT has been widely adopted by physios and sports therapists for many years now, assisting them in rebuilding muscular strength during post injury rehabilitation. This concept has increased in popularity over the last decade (although athletes have been using bands since the early 1900s) and ERT is now widely used by personal trainers and sports coaches as a tool for developing functional strength, power, and sports specific movement patterns.

So, what’s the difference between conventional, free-weight training compared to ERT –after all, resistance is resistance right? Let’s take a closer look into the mechanics of resistance band training.

Due to the fact that it's rubber, the more stretched the band, the more resistance it gives.

So, if you picture a bench press with a barbell and compare it to a bench press with resistance bands providing the majority of resistance, you will understand how the band affects the demand on the muscles.

In a conventional bench press the hardest part of the exercise, (the sticking point) is usually quite close to the bottom of the movement. Once past this point the muscle fibres involved have a much more comfortable ride for the rest of the rep.

Whereas with the band, the higher you bring the bar, the more stretched the band and therefore the more resistance the muscles will have to overcome. So the hardest point now maybe to lockout the bar at the top of the movement.

So, when used like this, the bands alter the strength curve of the movement, which completely changes the challenge of a classic lift like a bench, which of course is always great for asking the body to adapt, to improve through various parts of the lift and to get stronger. The Bands, in effect, force the muscles to be under more tension for a longer period of time. This can be applied to many other traditional lifts, and the theory is the same as with the use of chains in strength training.

This is the good and the bad of the rubber... it manipulates the strength curve. This is great when you want to burst through a strength plateau as above, but not always ideal.

For instance, you have to be careful when using bands for "sport specific" moves such as punching. The reason being is because there is so much resistance at the end range of the punch, the muscles responsible for slowing down the movement and bringing the arm back to the body would not need to work very hard. They would then become de trained or not activate on time when needed. If you train these muscles to relax, you may be more likely to pick up an injury when the Bands are no longer there slowing you down. Not good.

However, when you use them sparingly and intelligently bands can make a great versatile tool. Just don't use them all the time!

Having said that, one of the major benefits of ERT is the ability to perform a greater range of sports specific, multi-joint movement patterns, under load and with speed. No matter what sport you may be involved in, a sport specific ERT programme can be devised that will improve athletic performance significantly. ERT can be performed safely throughout all three planes of motion (sagital, frontal and transverse), requiring a high level of neuromuscular control. If you sit on machines and lift, carryover to the field may be limited. If you combine bodyweight, free weight, med ball and resistance bands, train to get strong but also to move fast and powerfully, you will do so much more for your performance.

I have recently come across an amazing contraption called the Power Sports Trainer. This clever little device attaches around your waist and provides resistance to your arms and legs through the use of stirrups and pulley attachments. When ‘loaded’ resistance is added to any movement you can think of, squatting, jumping, running, back pedalling, press-ups etc (take a look at some of the clips that involve the power sports trainer).

So, we’ve looked at the benefits of ERT, their ability to build functional strength and power, their adaptability and sports specific training capabilities but can they really be used to enhance size and strength? In short, absolutely! Body builders have been using bands for years, attaching them to barbells whilst performing a variety of different exercises such as squats, bench presses, and military presses etc. The bands utilised are often referred to as ‘Super’ bands or ‘Woody’ bands and are very popular amongst athletes that require high levels of strength and explosiveness.

ERT isn’t a ‘miracle’ training protocol and shouldn’t be treated as such. It is a high intensity training technique due to the increase in eccentric loading created, so expect to experience a touch of soreness at first. As with all high intensity training protocols, ERT is best used in short bursts as an accompaniment to your training programme, not as a replacement.

Cycle your training; do not just stick to the same training methods no matter how effective it may be. Remember, the human body has the remarkable ability to adapt very quickly to any demands you place upon it during exercise. You may wish to implement bands within your training programme for 2 – 3 weeks, and then remove bands from your schedule. I quite often use bands to blast through plateaus I encounter during my strength sessions.

When I reach a plateau, whilst squatting for example, I will reduce the bar by 10-20% and add a superband at either end (weighed down with a dumb-bell). I will utilise this method for a couple of weeks, ditch the bands, crank up the poundage and hey presto!

(Proceed with caution when performing this version of a squat, two spotters either side is preferable).

Let’s take a look at a few exercises to get you thinking:

Upper Body:

Chest Press

TNT Military Press

Bent Over Row

Resisted Pull Ups

Lower Body:

Squats

Deadlifts

Lateral Lunges

Split Hops (using Power Sports Trainer)

Hybrid Exercises:

TNT Squat & Military Press

Burpees (with Power Sports Trainer)

Romanian Deadlift to Biceps Curl

Press-Up & Mountain Climber (with Power Sports Trainer)

About the Author

Nat Pero - With a degree in Sport and Exercise Science and 8 years of personal training behind him Nat makes a useful addition to the team. With many years of muscle building action under his belt, Nat has been ordered to become a kettlebell master and is bringing us a well rounded look at training.

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