2000 elitefts™ Strength Seminar, Parts 15 & 16
2000 elitefts™ Strength Seminar, Parts 15 & 16
This is part fifteen and sixteen of the original elitefts™ Tour De Force Strength Training Seminar (video). We will be posting all parts of this seminar so keep checking back.
Breaking in the Ace
Breaking in the Ace
Get in the shirt and learn the groove.
Dynamic Bench Press Against Bands
Dynamic work is an essential part in the Conjugate Method
You Can’t Get Jacked if You’re All Jacked Up: How to Warm Up Your Clients (or Yourself) in 15 Minutes or Less
You Can’t Get Jacked if You’re All Jacked Up: How to Warm Up Your Client...
All you need is five minutes to foam roll, five minutes to do the breathing and bracing, and five minutes to do the dynamic warm up and you’re all set!
Band Leg Curl
Band Leg Curl
This movement is performed the same way you'd do a regular leg curl.
Chain Me to the Squat Rack
Chain Me to the Squat Rack

I’ll try to give you my advice as best as I can without reviewing your strengths, weaknesses, training, etc.

Reverse Band Bench Toss

I’ve seen bench press throws prescribed by several coaches over the years, but personally I never liked the idea of tossing a barbell up in the air and catching it.

Box Squat With Bands

Box Squat With Bands: The benefits of this exercise are numerous.

Putting Bands to the “Test”
Putting Bands to the “Test”

Over the last twenty years, the focus of strength and conditioning has been on productivity of the lower body, more specifically concentrating on manipulating the squat and bench exercises.

Under The Bar: Elastic Squatting and Other Stuff
Under The Bar: Elastic Squatting and Other Stuff

How to squat with bands and other random stuff.

Seated Shoulder Press With Bands

John Meadows improvising once again

Machine Rows with Bands

Dave Tate and John Meadows are going to town on their lats and upper back

Decline Machine Press With Bands

Dave Tate and John Meadows were hitting the decline bench machine pretty hard. So hard, in fact, that they rigged up some bands to add more tension to the lockout. The machine barely survived this encounter.

Leg Presses Against Bands
Leg Presses Against Bands

Leg Presses Against Bands

When Body Weight Is Just too Heavy
When Body Weight Is Just too Heavy

Barring the obvious exceptions of sumo wrestlers and single heavyweight lifters, nearly all athletes could benefit from more relative strength.

Reverse Band Bench Press
Reverse Band Bench Press

Got a crappy lockout? These will set you straight.

A Program That Failed: My Quest for a 500-lb Push Press
A Program That Failed: My Quest for a 500-lb Push Press

Several years ago during one of the more Olympic lifting intensive periods of my lifting career, I hit a long awaited personal record—a 420-lb push press.

Reverse Band Press (foam)
Reverse Band Press (foam)

Reverse Band Press using foam

Hand Walking The Rack
Hand Walking The Rack

Loosen up your shoulder girdle.

Hip Lift with Band
Hip Lift with Band

Hook a mini band up to the power rack as shown so that it spans across the bottom of the power rack.

Power Squat With Bands
Power Squat With Bands

This exercise was recently done by Dave for higher reps (15 reps) and done as a lactic acid tolerance workout, which is code in Dave’s world for getting a big pump.

Parallel Grip Biangular Chest Press with Band
Parallel Grip Biangular Chest Press with Band

This is one way to take a great machine and make it better.

Kettlebell Flyes with Bands
Kettlebell Flyes with Bands

This exercise is pretty simple, despite the name.

One-Arm Kettlebell Military Press w/Bands
One-Arm Kettlebell Military Press w/Bands

These are an added variation to military pressing with kettlebells.

Supine Band External Rotation
Supine Band External Rotation

Loop one or two bands to the bottom of a power rack.

Shoulder Band Traction (overhead)
Shoulder Band Traction (overhead)

The average time per set will be close to 2-4 minutes per arm.

Shoulder Band Traction (forward)

Hook the hand around your wrist so you are NOT holding it with your hands.

Shoulder Band Traction (bottom)
Shoulder Band Traction (bottom)

This process will take between 2-4 minutes per arm.

Hip Extension with bands

This is one more exercise in the hip/band hip series.

Standing One-Arm Cable and Band Extensions
Standing One-Arm Cable and Band Extensions

This is cut and dry. Grab the cable handle and walk away from the machine.

WTHIT Squats with Yoke Bar

First off we need to see what this really is and then break it down.

Double Band Rack Pulls

Take a band (band strength depends on your strength and how much extra tension you want to add to the DL).

X Band DB Bench Press
X Band DB Bench Press

The X Band press is a great tool used to mimic using a bench shirt.

Thrusters With Band
Thrusters With Band

Take two bands and loop them around the bottom of the power rack.

Straight Arm Band Pulldowns
Straight Arm Band Pulldowns

So every time you want to do this exercise, remember Troy and his annoying ways.

Spider Walks
Spider Walks

To do this, wrap a mini-band around your wrists several times.

Side Bends w/ Band
Side Bends w/ Band

Hook a band underneath the power rack.

Side Bend Pushdowns
Side Bend Pushdowns

Grab the band with one hand and keep your arm straight the whole time.

Reverse Band Incline Press
Reverse Band Incline Press

This isn’t a common exercise but it great variation to throw in as well as a great way to do inclines if you have shoulder problems.

Reverse Band 5 Board Press
Reverse Band 5 Board Press

This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.

Reverse Band 3 Board Press
Reverse Band 3 Board Press

This lift isn’t very popular but I have seen it done by lifters wishing to do something very different and for those that do have shoulder problems.

Pushups with Band Behind Back
Pushups with Band Behind Back

Now this excise is great for shoulder, chest and triceps strength.

Pull-Thru Band Goodmorning
Pull-Thru Band Goodmorning

Loop the band around the base of the rack. Place the other end of the band around your neck.

Piston Pushdowns
Piston Pushdowns

Many would regard this as a finisher movement.

Pin Pulls with Double Mini Bands
Pin Pulls with Double Mini Bands

Using Bands with Pin Pulls is a great way to get extra work out of the glutes.

Mini-Band Rear Delt
Mini-Band Rear Delt

This is a cool exercise to do for your upper back.

Low Row with Band
Low Row with Band

Attach two bands (any size, depending on your strength level), each to one side of the power rack. Run a lat pull bar through the middle of the bands.

Leg Raises with Mini Band (med ball)
Leg Raises with Mini Band (med ball)

Loop a mini band to a power rack or other stable piece of equipment.

J-Hook Band Pulls
J-Hook Band Pulls

Looking for a great conditioning movement for your shoulders?

Hip Squat with Bands
Hip Squat with Bands

This is a special exercise I use to teach the hips to fire while keeping the back arched.

Goodmornings with Band on GHR
Goodmornings with Band on GHR

Place the band over your head so it is around your shoulders.

Good Mornings with Bands
Good Mornings with Bands

This is an excellent exercise to develop your low back, glutes and hamstrings.

Fat Bar - Reverse Band Press
Fat Bar - Reverse Band Press

This movement is performed by attaching a band around the top of your power rack.

Elbow Digs
Elbow Digs

This is a new one that Dave recently came up with.

Double Band Leg Curls
Double Band Leg Curls

The Double Band Leg Curl is unreal for bringing up weak hamstrings.

Crazy Bell Incline Press
Crazy Bell Incline Press

It is not often that we run across a movement that is Pure Gold.

Chest Flys With Bands
Chest Flys With Bands

Lean forward and use a hugging motion.

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