The why behind band-work

Performing high-volume resistance band work has many advantages, particularly in group programming. For instance, this work will directly aid in strengthening connective tissue which will help prevent potential soft-tissue injuries.

Another benefit is greater storage of kinetic energy which correlates to higher reversible strength (ability to go from eccentric to concentric contractions) and the ability for an athlete to utilize the elastic capabilities of the muscle.

Additionally, these movements can be done for high amounts of work with no risk of injury and/or delayed onset muscle soreness which is an added bonus if you’re trying to perform more work and not take away from your main training sessions.

For your clients with lower training ages, these band movements will help improve their “mind-muscle connection” where it will be easy for them to feel the correct musculature working as they will not be limited by their lack of experience.

These same folks will likely incur hypertrophic adaptations and the ability of the muscle to generate more force thereby increasing their overall strength.

Lastly, you can use band-work to prepare for the upcoming training session in your warm-up so these variations have a multitude of uses and are not just for “finishers.”¬†Moreover, these movements are incredibly easy to teach and perform making them a great option for group programming.

Here’s some examples.

Lower Body Training Days

100-200 Banded Leg Curls, Each Leg

100-150 Double Leg Banded Leg Curls

100-200 Banded Pull-Throughs

100 Hip Flexor Pulls

Upper Body Training Days

100-200 Banded Pushdowns

100-200 Overhead Banded Tricep Extensions

300-500 Banded Pull-aparts

100-200 Banded Facepull-aparts

100-200 Banded Pulldowns


Start with the lower number of reps at first and gradually increase your volume as you get used to these movements. In time, performing 75-100 reps without stopping will be feasible.

Don’t be afraid to get creative with how these are structured in your programming either. You can superset in an antagonistic fashion for 2-3 sets instead of just performing one movement until all of your reps are complete.

In terms of variations, you’re only limited by your imagination. There are several ways you can vary these movements, such as simply changing band thickness or the positions in which you perform your band work.

Things like banded pushdowns can be done with a single-arm variation, and banded pull-aparts can be done from a variety of positions: eye-level, behind the neck, etc.

Adding this extra work to your training multiple times a week will yield a great return on investment when it comes to improving your lifts and ability to steer clear of injury.

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