To ensure the greatest amount of your success with this program, please read through this section very carefully and refer back to it as often as needed.

1. Isometric training involves no repetitions. As mentioned in section one, isometric training is the sustained contraction of a muscle over a certain period of time where the length of the muscle remains unchanged. In other words, unlike weight training where the lengths of your muscles are always changing, as in in performing a set of ten biceps curls, isometric contractions are typically held at a point about halfway between a full repetition and then this position is held for 10-15 seconds. Using Exercise #1 as an example, when you watch the video you will notice that Figure 2-1 shown below represents the final holding position for this exercise and is to be held for 10-15 seconds; the right leg does not repetitively go forward and back, again and again, as you would normally do with weights. This is very important because isometric training using the resistance band is a very efficient way to train your muscles for speed and strength and as a result, all of the exercises outlined in this program are done this way.

Figure 2-1. Final holding position for Exercise #1 using one band.

2. Attaching the resistance band. All of the exercises require you to attach your bands around an immovable object such as a pole. See again Figure 2-1 above. When it is time for you to attach your bands to a similar object, here are two simple rules to follow:

1. Make sure the object you tie the band to is really immovable relative to your own strength, and
2. Make sure the object you tie the band around does not have any rough or sharp edges as this will cause your exercise band to tear. Serious injury may result if the exercise band breaks and snaps back and hits you.

Note: if you have trouble locating a place to attach your band, you can make and use a simple door anchor attachment shown in item #8 further down on this list.  The hinges on a typical door frame are excellent reference points to anchor your band to and should be strong enough to withstand the amount of force you will be using during these exercises.

3. How much effort should you exert for each exercise? Isometric contractions can be done with any amount of force but typically they are done using between 70-80% of your maximum strength. This is a significant amount of effort to exert over the a 10-15 second period of time and so the best way to gauge this amount of effort is as follows: when you start an exercise, if you can easily hold the final position for a lot longer than the recommended 10-15 seconds, such as 20 seconds or more, then you do not have enough resistance in your setup and are therefore not using enough effort. If you feel like you need to take a rest from the exercise around the 10 second mark similar to the rest taken after performing a weightlifting set, then you are exerting the proper amount of force.

4. Proper positioning. All of the exercises will require you to be at a certain distance away from where the band is tied in order to achieve enough resistance. Look back to Figure 2-1 above. If this exercise is too easy when you try it, then you will need to move farther away from where your band is tied to stretch it (creating more resistance), or use a second band at the same time to increase the resistance (explained next in item #5), or both. If this exercise is too hard when you first try it using only one band, then you will need to move closer to where the band is tied; this shortens the band to reduce the resistance. Getting into the proper position is a simple thing to do. It is also critical to achieving good results with this program. As you become familiar with all of the exercises you should be able to judge for yourself the best position to be in to make the exercises most effective for you.

5. Doubling-up the resistance. There will also be times when the entire length of the band is needed but the resistance it can supply is still not strong enough. Therefore, you can use two bands and double-up the resistance. Look now to Figure 2-2 below. This is a similar setup for Exercise #1 in your video except two bands are used at the same time to increase the resistance.  Note: the bands do not have to be separated apart from each other as shown in Figure 2-2.  This is only shown this way to see both bands.  The bands will likely superimpose together around your ankle during the actual performance of the exercise.

Figure 2-2. Final holding position for Exercise #1 using two bands.

This technique of using more than one band to increase the resistance is very common with isometric training. You can do this for any exercise that appears too easy.

6. You can use bands with a higher resistance level. Each band has a specific color that corresponds to a particular resistance level. Depending on where you buy your bands, the general rule is the lighter the color, the lower the resistance and the darker the color, the higher the resistance. Since this may not always be the case, it is best to know the resistance level of the bands ahead of time before you buy them. By using a band with a higher resistance you should be able to exercise well within the physical limits of that particular band.

7. Maintaining good balance during each exercise. In Figure 2-1 above, the athlete is shown balancing against a chair and in Figure 2-2 above the athlete is balancing against a wall. If you are doing these in your home, walls make good places to balance against since they provide a sturdy support should you need it. However, be careful there are no items on the walls such as pictures, mirrors, etc. that can slide if you happen to find yourself losing your balance and end up placing your hands on them. If you are doing these exercises in a gym and are attaching your bands to say, one piece of equipment, you might also look for a second nearby machine that can also serve as a good support for your hands. Gym equipment makes perhaps the best places to attach your bands to. This is because the equipment is typically immovable relative to your own body strength and most of the equipment is finished with smooth steel that won’t cut your bands and cause them to tear. If you have access to gym equipment it is suggested that you use it. As a cautionary note, if you choose to incorporate gym equipment into your set-up, make sure you keep your hands away from any moving parts on the equipment (pulleys, cables, hinges etc.) that you may be using for balance to avoid injury.

8a. Creating a door attachment. There will be some who purchase this program who find themselves faced with the challenge of locating a safe and convenient place to attach the band to perform a specific exercise. The door attachment will solve this problem. The hinges on a typical door frame provide very good locations to anchor your bands to for all of the exercises shown in this program. They are ideally spaced for exercises where the bands need to be attached below your knees or at waist level. Here’s how to make your door attachment if you have no other place to attach your bands:

STEP 1. You will need to locate about a five foot piece of nylon rope, preferably 1/8” diameter and not any larger. You can find this at your typical home improvement store. Nylon rope is best since it compresses better which is needed to securely attach it to the door frame as well as to close the door completely. See Figure 2-3below:

Figure 2-3. Five foot piece of nylon rope.

STEP 2. Fold the rope in half so as to form two ropes about 2 1/2 feet long each. You don’t need to cut the rope in half. See Figure 2-4.

Figure 2-4. Rope folded in half to make two strands about 2 1/2 feet long.

STEP 3. Then fold these in half again so as to form four ropes. See Figure 2-5.

Figure 2-5. Rope folded in half again to make four strands a little more than a foot long each.

STEP 4. Tie a knot in these four strands near the middle as shown leaving yourself with a loop that is at least six inches long. Your door attachment is now complete. See Figure 2-6 below:

Figure 2-6. Door attachment complete.

8b. Attaching your door attachment. Next, we will show you the proper way to attach it to the door frame. The first thing you need to pay attention to is which way the door you plan on attaching your band to opens. Most doors open in to a particular room and not out into the hallway. This is important to know since it is always safer (and recommended) that exercises be performed on the opposite side of where the door opens. This will be the hallway in most situations, but not always. Note: The side of the door frame where the hinges are on, left or right, doesn’t matter.

STEP 1. In Figure 2-7a, the door opens into a room. Feed your door attachment, with some of the loose ends first, through the door and above the middle hinge in this example so that the knot is resting on it.

STEP 2. Close the door until it snaps shut so that it cannot be opened unless you turn the door knob. See Figure 2-7b above. This will keep your door attachment fastened securely between the door and the frame. This is also why you want to use nylon rope, which is fairly compressible, as well as not to exceed the 1/8 inch diameter. Anything larger may prevent closing the door or cause damage to it if forced too much.

STEP 3. The exposed loop without any loose ends on the other side of the door (the hallway in this example) is now ready to have a band attached to it. See Figure 2-7c above.

STEP 4. Band attached to loop with slip knot and ready for use. See Figure 2-7d above.

8c. General rules regarding your door attachment.

1) Attach the door attachment below the bottom hinge for all leg exercises. This will prevent the attachment from possibly sliding during the exercise.

2) Attach the door attachment directly above the middle door hinge (just like our example above) for Exercises #7 and #8 for your lateral spine rotator muscles.

3) Periodically check your door attachment for any wear and tear and create a new one when necessary to prevent accidental breaking during an exercise.