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Dave Schmitz: The next one is the ultimate. The reason I like it and the reason I said we need to do this 120 on / 120 off sequence is this- I love partner training. I love having people have to attach to each other using bands, either by holding at your hands or holding at your waist or however we have them attached. But the key with band partner training is this, it takes a little bit of training and a little bit of learning. Most importantly, it takes time to learn how to hold and it takes time to learn how to go ahead and transition from Partner A to Partner B.
Well, 120 is perfect because the way we’re going to do a 120 on / 120 off is this, we’re going to follow an I-go-you-go sequence. Basically you can go five reps or you can go 10 reps if you choose. I find that somewhere between five and six reps is very good to have Partner A go ahead do five reps, and then Partner B does five reps, and then back to Partner A. You go for a total of 120 seconds and see how many total rounds you can get done of that one specific exercise in two minutes, and then you've got a 120-second recovery.
Now what do you do during the recovery? A couple of different things. I like to implement going ahead and doing some simple body weight exercises for trunk stability. Get out of the bands a little bit and let them do something like that. You could do a simple stationary jog. You can go ahead and eventually having them doing band running drills if they get effective at it. So I think from a recovery standpoint BJ, mostly everybody out there can up with some different things to for the recovery. But the cool thing is what this sequence allows you to do is it allows you to start really incorporating partner-based training and not have to feel like there’s a lot of pressure when it comes to transition and when it comes to holding. You could teach people very easily in that.
I can take a group, take one exercise like let’s say partner horizontal push, hook them up and get set. Now literally you’re only training half the group at one time, so you can go ahead and queue people easily in this sequence, and they’re just going back and forth communicating. You also create that partner communication which is an incredible chemistry builder for your bootcamps. I’m telling you right now, you want to get chemistry in your bootcamps because when you get chemistry you got a great bootcamp going and people start to spread the word real quickly.
BJ Gaddour: Two things I really love about this template is that it’s very smart. What Dave focuses on doing is instead of getting 10-20 reps with a movement, and usually the last 5-10 reps you’re going to feel the fatigue and the quality of the movements start to suffer. You’re not as explosive, you’re not getting as full a range of motion. Dave’s concept is let’s cut the reps in half, so to speak, per set and just get a lot more sets of these sub-maximal efforts in terms of number of repetitions. But every single rep is done with a maximal effort, so the quality of movement is better.
If you’re doing 20 reps, let’s compare 20 reps straight, a 20 rep set, and the quality of movement in that as you start to fatigue and you start to slow down in the movement pattern, and then let’s look at four sets of five done really fast. Since you’re alternating between your partner, you’re getting the right amount of rest to be able to go for the next bout of five reps, that’s a great way actually to get more total work done and more explosiveness, more muscles activated by making sure every rep is of the highest quality.
Again the second component that’s really cool is that this two-minute transition allows for multiple things. You can have them do corrective self massage with foam rolling during the rest period, or do some dynamic stretching with the band, hit the ground do give reps on each hamstring just to open it up and get that in, get that flexibility training actually during your workout so that you can kind of get everything done at once. At the same time, Dave can actually coach a new movement pattern during that two-minute time while campers are resting and getting water, stretching or foam rolling, maybe doing some active recovery stuff like a lunge matrix. It’s a really cool protocol, and I can see why Dave loves it.
Dave Schmitz: It is, it works out awesome and people really like it. The other thing is as your group becomes more advanced, because they’re only doing five reps they start to do ahead and say “I’m going to try the bigger resistance today, I’m going to step myself up from a red to a black band because we’re only doing five reps, and I think I’m ready for it.” So you start getting people to start going after just a little bit more resistance. What that equates into obviously besides strength gain is bigger calorie expenditure, bigger workload and all of that. With quality, you get better recruitment. As you said, better recruitment means more calorie expenditure because you got more muscles working in the same sequence of activity, and it’s all integrated real well.
Continuous 2-Minutes Resistance Band Partner Workouts
The Continuous 2-Minute Workouts were designed to provide fitness pros and enthusiasts a format to easily implement Partner Attachment training by eliminating fast and frequent transitions. It was also the best way to do horizontal vector training without having to construct independent stations.
With a Continuous 2-Minute Band circuit you will do a rep based switch where Partner 1 will do 4 to 8 reps and then rest while Partner 2 does 4 to 8 reps. You will repeat this “I Go, You Go” format for as many rounds as possible within 2 minutes.
Workout #1- 40 Minutes
Attachment Free Band Training and Partner Attached Training – Performing 5 reps before switching partners
Station1- High Pull
Station2- Push Press
Station3- Split Squat Left
Station4- Split Squat Right
Station5- Push Apart
Station6- Push-Up
Station7- **Partner Forward Lunge Left
Station8- **Partner Forward Lunge Right
Station9- **Back Pedal Run
Station10- **High Knee Run
** Partner attached drills using double linked up bands around the hips.
Workout #2- 40 Minutes
Set up: All Partner Attached Training Performing 5 reps before switching partners
**** Station1- Squat Pulls
**** Station2- Horizontal Push
**** Station3- Bent-Over Row
**** Station4- Bent-Over Press
**** Station5- Bicep Curl Over Hips
**** Station6- Overhead Tricep Press
** Station7- Reverse Lunge Left
** Station8- Reverse Lunge Right
** Station9- Lateral Lunge Left
** Station10- Lateral Lunge Right
**** 2 Bands with 2 Pairs of handles using a partner holder
** Partner Attached Double Band linked up
Workout #3 Cardio Blast- 40 Minutes
Set up - 2 linked up bands attached at hips - Perform 8 Reps before switching partners or do for 30 seconds before switching
Station1- Power Skip
Station2- Back Pedal
Station3- Shuffle Left
Station4- Shuffle Right
Station5- Forward Stationary Run
Station6- Power Skip
Station7- Back Pedal
Station8- Shuffle Left
Station9- Shuffle Right
Station10- Forward Stationary Run
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