Many times we can’t get as many training session in during a given week as we’d like or need…

For example, many of our HS athletes should be getting 3 training sessions in MINIMAL during the off-season and some of our athletes could benefit from some type of training daily. They just need that volume of work but, its just not possible with scheduling…

Ideally, our advanced athletes are getting in anywhere from 6- 10 training sessions per week. The more advanced you are and the older you get the more work you need to see improvements and even maintain strength and power.

For example, an athlete might get 4 main training sessions in during a week 1 heavy lower, 1 heavy upper, 1 speed lower, and 1 speed upper. Then they would fill in around those main training sessions with small GPP (General Physical Preparedness) workouts, speed workouts, conditioning, mobility sessions, or just spending 30 minutes training weak spots.

You may have seen us use bands in some of our videos to do ultra hi rep sets of weak areas or areas that need MSF (mass specific force).. typically we deploy this method on lower backs, triceps, hamstrings, calfs, and abs… areas that dont get great blood flow and tend to be injured due to overuse in sports… these areas directly influence things that athletes need to do such as sprint, throw, etc.

The benefit of training ultra high reps with bands is three fold.

1- It promotes blood flow by pumping the area up and help to recover muscles and connective tissue and also strengthen them.

2- It builds MSF to improve performance. (more mass in the muscles that are directly used in their sport)

3- It builds thicker tendons. Thicker tendons store more elastic energy which allows for great force output and more explosiveness!

Personally I always have a set up bands on me for track or field workouts, home workouts, or training while traveling. It goes a long way in keeping me healthy and maintaining some bounce in my sprints and jumps.

A set of bands would be great for athletes that need those extra days in the gym that they just can’t seem to get in.