INTRODUCTION

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Welcome everyone, we are five students of science sport at University of Alicante and we have created this blog to share information related to resistance band training applied to improve performance, health, hypertrophy and more.

Resistance bands are very cheap and portable material that can be used to train in the gym or home.

In this blog, we will publish articles on current scientific research, videos where we show the technique of the exercise and interviews with sport professionals.

We are very excited about this project if you have any questions leave your comments and we will answer as soon as possible.

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RPE (OMNI-RES) WITH RESISTANCE BANDS

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The Rated Perceived Exertion (RPE) is a tool that helps to control intensity during strenght training and can be applied to everyone, but ¿What is RPE exactly? According the American College of Sport Medicine (ACSM), "RPE is a psycophysiological scale, which means that it calls on the mind and the body to evaluate the perception of the effort. The scale measures sensations of effort, discomfort and fatigue experienced during aerobic and strength training"  The firs scale emerges from aerobic training with the Borg scale, so that athletes could give feedback to their coaches inmediately about the training load. Later it begins to be validated for strength training with OMNI-RES scale, also being validated for use with resistance bands. Colado et al. (2012) ¿How can we use it? Normally in strength training the % RM is usually used to quantify the intensity, but the problem is that without encoder, you have to do test of RM to calculate the value of ...
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BEST 4 EXERCISES TO IMPROVE THE JUMP.

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BAND GOOD MORNINGS Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position. Keeping your legs straight, extend through the hips to come to a near vertical position. Ensure that you do not round your back as you go down back to the starting position. BAND VERTICAL JUMPS Step 1: If you do not have access to vertimax or bands/belt then skip this exercise and move on to the next exercise Dumbbell Squat Jump. Step 2: For this exercise you will need 2 bands, a belt, 2 carabiners and 2 heavy dumbbells (70 lbs minimum) to anchor the bands. Step 3: Stand in the middle with tension on the bands and jump as high as you can. Aim for max height on each jump but also try to get off the floor as fast as possible BAND PULL THROUGH To do Resistance Band Pull Throughs, anchor the band around a pole, furniture or in a doorway. ...
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CORDINATION WORK WITH RESISTANCE.

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Next, we expose a proposal of exercise for the work of the coordination of the paddle player adding the complexity of the addition of an elastic band to make difficult the movements. We can say that this would be a hybrid work between coordination and work of resistance force. It is very important to know the level of the athlete to be able to choose correctly the time and the exercises that are going to be presented. An example is that we are not going to work with the same intensity or difficulty of patterns with a child or with an adult. This type of exercises present a large number of variations with which we can go playing to achieve our goals. As there are many possibilities, a large number of exercises can be designed that will give eta a great variability (an aspect that is highly valued by students). More coordination exercises and information that you can use: https://www.slideshare.net/fasstllc/tt-ladder-guide
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