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Training with Bands and Pulleys - Part 1:Beyond Free-Weightby Juan Carlos Santana | Date Released : 01 Nov 2001
Over the last decade, the buzz phrase has become
“Functional Trainin!" The use o# man$ modalities has
been proposed to increase the #unctional aspect o#
trainin! These modalities include medicine balls,
stabilit$ balls, rubber tubin and various pulle$
s$stems! O# all o# the modalities bein used to
enhance the speci%cit$ o# trainin, one o# the most
debated is band and pulle$ trainin &'(T)! This article
series on '(T *ill cover the basic concept behind the
use o# non+vertical resistance trainin! e have
termed it “non+vertical vector &N2-) trainin!" e *ill
#ollo* this %rst part *ith some sample e.ercises and
recommendations #or *or/outs that have been
success#ull$ used in our #acilit$!
hen loo/in at the characteristics o# band and pulle$trainin, most conditionin pro#essionals uic/l$
observe the /e$ advantae provided b$ '(T is the
abilit$ to load non+vertical vectors! lthouh all
resistance trainin involves #orce vectors, *e coined
the phrase “N2- trainin" *hen re#errin to '(T
because o# the abilit$ to load an$ vector uic/l$ and
easil$! This is especiall$ true *hen it comes to loadinthe net resultant vector associated *ith a speci%c
movement!
hen the bod$ moves, ever$ bod$ sement creates a
momentum vector! n man$ cases, the movement is
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rotational, in *hich case anular momentum is
created! 3ost movements in li#e and sport are a
combination o# both, momentum and anular
momentum! Reardless o# the combination o#movements throuhout the bod$, runnin &and other
#unctional movements) deals *ith horizontal #orces,
especiall$ *hen deceleratin! 4ince man$ #unctional
activities have a horizontal component, it *ould be
advantaous to load this component in order to
enhance one5s abilit$ to neutralize and overcome it!
6et5s ta/e a loo/ at an e.ample!
third base pla$er runnin do*n a round ball, hit
hard alon the third base line, *ill eventuall$ need to
slo* do*n a#ter catchin the ball, plant and turn to
thro* the runner out at %rst base! lthouh man$
vectors are at *or/ in this seuence o# movements,
on the /e$ #actors involved in the success o# this
athlete *ill be his abilit$ to uic/l$ decelerate a#ter
catchin the ball! s deceleration occurs, the center o# mass is lo*ered and the strides bein to reach in #ront
o# the center o# mass to appl$ deceleration #orces
aainst the round! hat $ou have is somethin that
loo/s li/e Fiure 1!
Figure 1
third baseman runnin to*ards the line must
eventuall$ decelerate #orces that are not vertical!
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These non+vertical #orces are di7cult to load *ith #ree
*eiht!
The deceleration o# this third base man involves
overcomin t*o primar$ vectors, the horizontal
momentum vector and vertical #orce vector provided
b$ the bod$5s mass and ravitational pull &Force 8
bod$5s mass . ravitational pull)! These t*o ma9or
vectors can be combined to provide a resultant vector
o# #orce that must be neutralized in order to brin the
pla$er to a stop &Fiure 2)! This resultant vector can
be appro.imated and trained usin '(T &Fiure )! '$
loadin this resultant vector *e can et stroner at
overcomin it! ;.actl$ *hat anle and load to use is a
matter o# various #actors, such as: speed, stance
*idth, location o# the pla$er5s center o# mass, etc!3ultiple speeds, anles and loads can be trained to
simulate di
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This resisted reachin e.ercise can be used to train
the deceleration needed b$ the third basemen in
Fiure 1!
s in the case above, man$ #unctional movements canbe loaded *ith the use o# '(T! n$ movement, #rom
pullin *eeds out o# the round to thro*in a ball, has
a ma9or resultant vector that can be appro.imated
and resisted usin '(T! Fiurin the ma9or vector o#
#ocus can be #un and adds to the speci%cit$ and
eround
?ero, no* ma/e the Free+3otion line! The Free+3otion
line uses pulle$ s$stems #or most o# its ma9or
movement pieces &Fiure @)!
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Figure 4
The Free 3otion 6ine uses pulle$ s$stems on most o#
its ma9or pieces! Aere the shoulder press is sho*n in
its traditional application! Ao*ever, the pulle$ s$stem
allo*s unlimited e.ercise selection and application!
e also have a ne* pulle$ s$stem, the -ersa (ulle$,
on the mar/et that is based on some reall$ old
technolo$! This pulle$ s$stem uses rotar$ inertia to
provide a resistance and allo*s one to e.plode into a
concentric movement *ithout #ear a B$in *eiht
stac/! The rotar$ B$*heel also provides an eccentric
load proportionate to the precedin concentric
movement! The advantaes o# usin pulle$s overbands are a source o# reat debate amon strenth
and conditionin pro#essionals! 3an$ coaches see the
variable resistance o# the band as a disadvantae!
Ao*ever, variable resistance provided b$ bands can
be seen in the same positive liht as other variable
resistance trainin euipment, such as Nautilus and
Cniversal! -ariable resistance can some*hataccommodate the increasin biomechanical leverae
o# man$ movements, such as pressin! dditionall$,
other conditionin pro#essionals also see the abilit$ to
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per#orm e.plosive movements *ith bands, *ithout
B$in *eiht stac/s, as an advantae &Fiure )!
Figure 5
'and punchin is one o# those e.ercis es that reuire
no active deceleration at the end o# the concentric
movement! t is reat #or po*er development!
(ulle$s are seen as “non #unctional" b$ some %tness
e.perts due to their “constant resistance" and
inabilit$ to accommodate #ast movements *ith liht+
*eihts &i!e! due to B$in *eiht stac/s)! Eet, the
abilit$ to uanti#$ the resistance is loo/ed at as a
positive characteristic o# traditional pulle$ trainin b$
other %tness pro#essionals! ith all o# this bein said,
one miht *ant to consider that the concept o#“constant resistance" is reall$ a misnomer! lthouh
the mass bein li#ted b$ a pulle$ s$stem is constant,
the resistance a muscle sees chanes *ith the lever
arm and the speed o# the movement! There#ore,
standard pulle$s do not o
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po*er development, since there is no active
deceleration at the end o# a concentric movement!
-arious accessories, such as handles, harnesses, and
attachments can inspire countless applications!
Figure 6
The 3-2, rotar$ inertia s$stem used b$ the -ersa
(ulle$ is a smooth operatin s$stem! t *as initiall$
used and described b$ the Russians!
'ands and pulle$s, reardless o# brand or
characteristic, can be e
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and hope#ull$ conve$ a better understandin o# this
reat trainin tool!
Training with Bands and Pulleys - Part 2:Program Designby Juan Carlos Santana | Date Released : 1 Nov 2001
'ands are one o# the most use#ul tools in our #acilit$,
the nstitute o# Auman (er#ormance &A()! e use
three ma9or lines o# euipment *hen it comes to band
and pulle$ traininG the Free 3otion line #rom >round
?ero, the -ersa (ulle$ #rom Aeart Rate, nc! and the
various band products #rom 6i#eline &available throuh
(er#orm 'etter)! e use these lines because o# theirdedicated e
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The -ersa (ulle$ *or/s on the rotar$ inertia principle!
n essence, this piece permits one to pull on it *ith
ma.imum concentric e
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t sometimes lasts as lon a 1+20 minutes! e use
these loner sessions to teach runnin mechanics and
o a#ter neural components o# reaction and po*er!
4tationar$ runnin, or other s/ills, can be used to trainindividuals to be #aster on their #eet! ;.amples o# drills
*ould be: dot drills, 9umps, and biomotor drills such
as runnin or s/ippin! This *arm up is a eneral
*arm up in that it does not sini%cantl$ involve upper
bod$ lare resistance! 'ut, it *ill increase core and
muscle temperature so that $ou can o to a more
speci%c *arm up i# $ou *ish! Aere is one o# m$
#avorites!
Instructions
1!Cse a *eihtli#tin belt &or other appropriatemethod o# securin the band I pulle$ to the *aist)
2!ttach the band or pulle$ #rom a lo* attachmentpoint behind $ou! This *ill not onl$ add resistanceto #or*ard locomotion, but *ill add to the pull o#
ravit$!!al/ #or*ard to add appropriate resistance!
Eou *ill be movin in a stationar$ manner = so use
cones or other mar/ers to sta$ *ithin a sa#e area! Eou
have to pla$ around *ith this a bit be#ore $ou become
com#ortable *ith ho* much resistance to use = be
patient!
Protocol1!4tationar$ al/ #or 10 seconds and rest #or 10
seconds L = 1 minute2!4tationar$ 3arch #or 10 seconds and rest #or 10
seconds L = 1 minute
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!4tationar$ (o*er 4/ip #or 10 seconds and rest #or10 seconds L = 1 minute
@!4tationar$ Run #or 10 seconds and rest #or 10seconds L = 2 minute
3a/e sure $ou use hih /nees and sta$ on the balls o#
$our #eet *henever possible! The more po*er#ul $ou
ma/e these movements, the more the$ *ill trans#er to
$our ever$da$ li#e!
Equipment
e use the Free+3otion lo* pull or heav$ JH 'ands #or
this e.ercise! # $ou don5t have either use a lo* pulle$#rom an$ hih ualit$ pulle$ or cable s$stem!
Lunges - Lower boy
hen *or/in the lo*er bod$, lunes are one o# m$#avorite e.ercises! The$ are particularl$ e
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Instructions
1!Cse a *eihtli#tin belt &or other appropriatemethod o# securin the band to the *aist) or use
handles and hold the resistance *ith the hands&sho*n in picture)!
2!ttach the band or pulle$ #rom to a lo*attachment point in #ront o# $ou! This *ill add tothe #or*ard momentum and to the pull o# ravit$!
!Aoldin onto the handles, *al/ bac/ to addappropriate resistance and space #or #or*ardlunin!
@!4tand straiht and ta/e a lon step #or*ard! Meepthe bod$ erect and core tiht!
!6and *ith a #ull #oot and lo*er $our bod$ to alune position!
!;.plode bac/ to a standin position! Repeat *ithother #oot!
!e per#orm an$*here #rom + sets L 20 reps o#this e.ercise *ithin a sinle *or/out!
There are several t$pes o# lunes $ou can per#orm!
One o# our #avorite advance versions is the reachin
lune! Follo* the above instructions but reach #or*ard
as $ou lune to the #ront!
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Equipment
e use the Free+3otion lo* pull &i!e! an$ machine *ith
a lo* pulle$), the -ersa (ulle$ or JH 'ands #or this
e.ercise! # $ou don5t have an$ o# these items, use alo*+pulle$ #rom an$ hih ualit$ pulle$ or cable
s$stem!
Staning Pulls ! "pper boy
4tandin pulls are an e.cellent *a$ to *or/ the total
bod$ *hile emphasizin the posterior bac/
musculature! The$ provide balance and stabilit$trainin *hile pullin! n real li#e *e al*a$s pull #rom
our #eet, there#ore, the standin pull is one o# the
most #unctional e.ercises *e per#orm!
Instructions
1!ttach the band or pulle$ to a lo* or midattachment point in #ront o# $ou! e pre#er the
lo* orientation since it is the most #unctional!2!Aoldin onto the handles, *al/ bac/ to add
appropriate resistance and space #or the pullinmotion!
!4tand straiht and /eep the bod$ erect and coretiht! Meep /nees slihtl$ bent and center o#ravit$ lo*er then normal!
@!(ull the cables or pulle$ handles to $ou as i# $ou
*ere doin a cable ro*!!Eou can use simultaneous or alternatin pullin
patterns!!e per#orm an$*here #rom + sets L 20+@0 reps
o# this e.ercise *ithin a sinle *or/out!
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There are several t$pes o# pulls $ou can per#orm! Eou
can even add a #or*ard reach to the movement,creatin a compound ro*! ith the alternatin
version, $ou can add #oot pivots to #urther #ocus on
hip rotation! The sinle le version o# this e.ercise is
also ver$ challenin!
Equipment
e use the Free+3otion mid or lo* pull &i!e! an$
machine *ith a mid or lo* pulle$), the -ersa (ulle$ orheav$ JH 'ands #or this e.ercise! # $ou don5t have
these items, use an ad9ustable *ith mid or lo*
orientation #rom an$ hih ualit$ pulle$ or cable
s$stem!
Staning Presses ! "pper boy
4tandin presses are an e.cellent *a$ to *or/ thetotal bod$ *hile emphasizin the pressin or pushin
motion! This e.ercise provides balance and stabilit$
trainin *hile pushin #or*ard! n real li#e *e usuall$
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push #rom a standin position, there#ore, the standin
press is ver$ #unctional!
Instructions
1!ttach the band or pulle$ behind $ou, #rom a lo*or mid attachment point! e pre#er the midorientation to emphasize the core and a #or*ardlean position! Ao*ever, the lo* orientation ise
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creatin a thrustin action! The sinle le version o#
this e.ercise is also ver$ challenin!
Equipment
e use the Free+3otion mid or lo* pull &i!e! an$machine *ith a mid or lo* pulle$), the -ersa (ulle$ or
heav$ JH 'ands #or this e.ercise! # $ou don5t have
these items, use an$ ad9ustable hih ualit$ pulle$ or
cable s$stem *ith mid or lo* orientation!
Staning P#$ e%tension
4tandin (NF e.tensions are an e.cellent multi+planar
core e.ercise! This e.ercise emphasizes the e.tension
mechanism, but *ith a rotational component! 4ports,
such as tennis and ol#, use portions o# this
movement = ma/in this e.ercise ver$ popular *ith
our athletes and recreational sport participants!
Instructions
1!ttach the band or pulle$ to $our side, #rom a lo*attachment point!
2!Aoldin onto one handle *ith both hands, *al/a*a$ #rom the point o# attachment to addappropriate resistance and space #or the
e.tension movement!!4tand straiht and /eep the bod$ erect and core
tiht! e pre#er the parallel stance since itprovides more stabilit$ to the line o# pull!
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@!Meep the arms straiht and loc/ed out in #ront o#$our chest!
!Rotate and Be. do*n to*ards the point o# theattachment, reachin do*n to load the bod$!
!Cse a #oot pivot on the outside le durin thedo*n*ard Be.ion and rotation! This *ill allo*ma.imum utilization o# the entire bod$!
!Rotate and e.tend a*a$ #rom the point o#attachment, /eepin $our arms loc/ed out and in#ront o# $our chest at all times! (ivot on the inside#oot as $ou rotated a*a$ #rom the resistance &see
picture)!!e per#orm an$*here #rom + sets L 20+@0 repso# this e.ercise *ithin a sinle *or/out!
Eou can also per#orm the opposite version o# this
e.ercise to train rotation and Be.ion! Cse a hih
orientation o# pull and chop do*n*ard as $ou rotate!Equipment
e use the Free+3otion lo* pull &i!e! an$ machine *ith
a lo* pulle$), the -ersa (ulle$ or heav$ JH 'ands #or
this e.ercise! # $ou don5t have either these items, use
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an ad9ustable *ith mid or lo* orientation #rom an$
hih ualit$ pulle$ or cable s$stem!
Staning &'C Crunc(
4tandin 'H Hrunches o
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!The #oot pivots durin the rotation and Be.ionreall$ taret the hips!
!e per#orm an$*here #rom + sets L 1+0 repso# this e.ercise *ithin a sinle *or/out!
Eou can also per#orm the opposite version o# this
e.ercise to train rotation and e.tension! Cse a lo*
point o# attachment + pullin and e.tendin as $ou
rotate! Cse the same 'H pattern #or multi+planar
trainin!
Equipment
e use the Free+3otion mid or hih pulle$ &i!e! an$
machine *ith a lo* pulle$), the -ersa (ulle$ or JH
'ands #or this e.ercise! # $ou don5t have these items,
use an ad9ustable *ith mid or hih orientation #rom
an$ hih ualit$ pulle$ or cable s$stem!(er#ormin this simple *or/out *ill allo* $ou to see
improvements in the *a$ $ou #eel and move! Eou can
also include some o# these e.ercises into $our
traditional *or/outs #or added #un and trainin
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e7cienc$! This *or/out can be per#ormed in
succession, in seuence or as a circuit #or additional
cardiovascular trainin!
The JH Traveler is onl$ 21 inches lon, ma/in it areat travel partner! The$ are eas$ to pac/ and can be
attached to practicall$ an$thinP 4O + there is no
e.cuse #or missin *or/outs!
For more in#ormation on “-ector Trainin" *ith bands
and pulle$s order our “;ssence o# 'and and (ulle$
Trainin = -O6 Q !" t is the most comprehensive
*or/ on the use o# band and pulle$s ever produced in
the %tness industr$ = $ou have our *ord on itP