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This month's collaboration with Run to Win's Blaine Moore looks at training when you're travelling. Today I take a look at something which is ideally suited for packing away and taking on vacation - resistance bands. Enjoy.
A couple of years ago I found myself once again on the road, exploring the countryside for a few weeks (good trip - photos here). The key difference on this occasion was that I'd brought along some very lightweight and portable workout equipment - an assortment of bands.
What are they?
Although there are several types of bands, here I'm referring to the heavier variety that can be used with barbells, dumbbells, kettlebells or just on their own. If you've never seen them, think of an incredibly large (several feet across) rubber band.
What do you do with them?
As I touched on above, the bands can be used either with or without the usual forms of iron in your gym. In either case, the idea is one of accommodating resistance. This just means that stretching the band is relatively easy in the beginning of the exercise; gradually becoming more difficult as it becomes longer. Just think of a normal elastic band - same idea.
When you're travelling, you probably don't have the bulk of your gym gear with you. Fortunately, you can get a good workout in with the bands alone. Try these for starters :
band leg curls : just loop one end of the band around something heavy (like a table leg) and step into the other end. lift your leg away from the table; either seated, standing or lying down.
band pulldowns : loop one end of the band around something above head height, and grab the band at around chest height. pull it down until your arms are straight, as if you're using a cable machine. in fact, several cable machine exercises can be easily replicated with bands.
band pull-aparts : remember the Bullworker? (actually, you can still buy them). this exercise is a very similar movement, just in the opposite direction. hold the band at arms' length in front of you, at around shoulder height. stretch it by pulling your hands further apart.
There are many, many more. I've got several ideas listed here; really though, if you can do it with free weights or a cable machine, you can probably do something very similar with bands. Just experiment.
Where do you get them?
There are several brands on the market, and your choice probably depends on where you are in the world. If you're in the US, the JumpStretch bands are the ones to go for (just head over to EliteFTS.com); in the UK and Australasia the Iron Woody bands are a good choice (start at London Kettlebells); in Europe the Finnish Powerlifting Superstore Voimaharjoittelu is the place to go (again, the JumpStretch bands are top of the list).
Take a look at them in action
Also see :
Missed last week's piece? Here you go :
This month's collaboration with Run to Win's Blaine Moore looks at training when you're travelling. Today I take a look at something which is ideally suited for packing away and taking on vacation - resistance bands. Enjoy.
A couple of years ago I found myself once again on the road, exploring the countryside for a few weeks (good trip - photos here). The key difference on this occasion was that I'd brought along some very lightweight and portable workout equipment - an assortment of bands.
What are they?
Although there are several types of bands, here I'm referring to the heavier variety that can be used with barbells, dumbbells, kettlebells or just on their own. If you've never seen them, think of an incredibly large (several feet across) rubber band.
What do you do with them?
As I touched on above, the bands can be used either with or without the usual forms of iron in your gym. In either case, the idea is one of accommodating resistance. This just means that stretching the band is relatively easy in the beginning of the exercise; gradually becoming more difficult as it becomes longer. Just think of a normal elastic band - same idea.
When you're travelling, you probably don't have the bulk of your gym gear with you. Fortunately, you can get a good workout in with the bands alone. Try these for starters :
band leg curls : just loop one end of the band around something heavy (like a table leg) and step into the other end. lift your leg away from the table; either seated, standing or lying down.
band pulldowns : loop one end of the band around something above head height, and grab the band at around chest height. pull it down until your arms are straight, as if you're using a cable machine. in fact, several cable machine exercises can be easily replicated with bands.
band pull-aparts : remember the Bullworker? (actually, you can still buy them). this exercise is a very similar movement, just in the opposite direction. hold the band at arms' length in front of you, at around shoulder height. stretch it by pulling your hands further apart.
There are many, many more. I've got several ideas listed here; really though, if you can do it with free weights or a cable machine, you can probably do something very similar with bands. Just experiment.
Where do you get them?
There are several brands on the market, and your choice probably depends on where you are in the world. If you're in the US, the JumpStretch bands are the ones to go for (just head over to EliteFTS.com); in the UK and Australasia the Iron Woody bands are a good choice (start at London Kettlebells); in Europe the Finnish Powerlifting Superstore Voimaharjoittelu is the place to go (again, the JumpStretch bands are top of the list).
Take a look at them in action
Also see :
Missed last week's piece? Here you go :
I've received quite a bit of feedback about this series, so I've decided to make it a regular thing. Each Sunday I'll be taking a look at one of my favourite pieces from this site's archives; complete with my current thoughts on the topic. First up, a look at an article which had everyone testing their progress : Achieving Structural Balance.
Achieving Structural Balance
One of the key areas in training for any strength sport - particularly Powerlifting - is the identification of weaknesses, and their correction. With several muscle groups working together in a number of major exercises, the strengthening of any that are holding things back can make a massive difference.
Charles Poliquin's article Achieving Structural Balance looked at several key indicators in upper body strength. Accordingly, many of us took a look at our own lifts. The fact that my stats from July 2005 (noted below) now look ridiculously light is testament to one thing : Poliquin is definitely on the right track.
Structural Balance Test
As with nearly everyone else who read the Charles Poliquin article 'Achieving Structural Balance' that Alberto linked to recently, I was forced to find out my own current stats. As I rarely do the exercises listed (apart from the weighted chin-ups and the occasional close-grip bench) I decided to devote tonight's workout to finding out a few near-maxes.
The results :
Bench press (close grip) 10@20/44, 5@30/66, 5@40/88, 5@50/110, 3@60/132, 3@65/143, 3@70/154, 2@75/165
My usual grip is a little over 15", so I moved it in a bit for this workout. Felt pretty good - might keep the narrower grip.
Bench press (incline - 45deg) 5@40/88, 2@50/110
Target: 62.25/137
Haven't done this for months, and the last couple of times were only at a 15 degree angle. Looks like time to start working those shoulders nice and heavy.
Behind-the-Neck press 10@20/44, 5@30/66
Target: 48/106
Yep, definitely time to work those shoulders.
Preacher curl 10@20/44, 5@30/66, 2@40/88
Target: 34.5/76
Not bad, although I would like to get past 2 reps.
Reverse curl 5@20/44, 1@30/66
Target: 22.5/50
Another pass.
External rotation 5@6.5/14
Target: 6.75/15
Think I'll have to try a few of these when I'm fresh. Even so, I wasn't going to get all that much heavier.
Overall it looks as though shoulders are my weakness (at least according to this article). Expect to see a lot more shoulder hammering in future workouts.
The current situation
Whilst the weights have certainly increased, I haven't tested my maxes in some of those lifts for quite some time. After re-reading this, I'll devote an upcoming workout to doing just that.
The lower body
One of the things I noted at the time - and which would still be extremely valuable - is a similar reference for the lower body. If anyone has their own thoughts on this, I'd love to hear them.
A final thought
Poliquin's article really brought home just how important it is to identify your weaknesses, and correct them. A few small changes to your routine can make an enormous difference.
The next time you find yourself watching baseball and discussing pitching mechanics, head over to Pitching Clips. There's some great stuff on there.
Bench pressing in a commercial gym where they frown on board work? Try the foam press. Love it.
Chef Lisa Marie McGovern stays away from the Roller Derby rink long enough to write up part 2 of her 'Cooking the Power Foods' article (part 1 here). Yep, it's time to eat again.
Vern Gambetta takes a look at the recent increase of hamstring pulls in Major League Baseball, and the time it now takes to recover from them. A great read.
Remember this great collection of exercises from Christian Thibaudeau? If you missed it the first time, T-Nation takes another look at my personal favourite - The Lumberjack Squat.
Live in the US? Like a free copy of the FlowFit DVD? Head over to Make America Stronger (this forum post explains what it's all about).
An incredibly generous act.