Resistance tube training tips

ViPR training uses the four pillars of human movement:  gravity-into-ground loading, stretch-to-shorten, multi-directional movement and using the entire body for movement.

Functionally trains the body to improve muscular response, increase fat burn and metabolic rate.  Increases tone, strength, power & speed along with bridging the gap between movement and strength.  It’s the programming of a traditional resistance workout together with the physical agility needed for an optimal sports or fitness performance.  Suitable and adaptable for elite athletes, through all levels of training to GP referrals – they can be used indoors, outdoors or in small spaces.

Some additional benefits include:

  • Provides an effective whole-body workout
  • Improves balance and flexibility
  • Build lean tissue and burn calories through strength and movement training
  • Versatile.  It can be lifted, dragged, flipped and thrown
  • Safety comes from being made from rubber as opposed to steel free weights.
  • Suitable for all ages and abilities.  Weights ranging from 4-20kg.
  • It’s different and hence adds variety into training plans.
  • Mostly uses compound exercises so exercises more than one muscle group at a time
  • Encourages aerobic activity with strength
  • Can be delivered as group exercise

1. Dynamic front lunge with upper cut

A great compound exercise mainly utilising the Quadriceps, Gluteals, Hip Flexors & Hamstrings.  As this exercise also requires a great sense of balance it helps to engage plenty of core activation along with proprioception to maintain the correct position. Focus on the landing of the front foot in order to maintain balance as well as set up up to push off and stand again.  Co-ordination will also be required to control the upper cut swing of the resistance tube whilst keeping timing with the front lunge. Twist through using you core, shoulders and triceps.

2. Hover crawl drag

Requiring both stabilisation and dynamic core strength as well as challenging the shoulders and chest areas. Adopt the 'plank' position on your hands as you would a full press up, placing the ViPR tube underneath your chest. Maintain this position as you walk with the hands across to one side leaving the tube behind. Once to the side, stop and reach for the tube with the arm that's furthest away ensuring you keep your hips level with your shoulders and you twist through the core. Drag the tube across the floor until back underneath your chest then start from the beginning.

3. Squat press

Mainly utilising the biggest and strongest muscle groups of the body (Quadriceps, Hamstrings & Gluteals) it doesn't require many repetitions before fatigue sets in.  Furthermore, adding an overhead press to the end of each squat rep utilises the Deltoids and Triceps resulting in a great multi-compound exercise.

Lower down in the squat holding the ViPR tube in front of the chest, stand up and follow the move with a shoulder press of the tube overhead. Aim to keep this as one flowing move without pausing / resting at any stage until the set is complete.

4. Half squat punches

All the muscle groups described in the squat exercise above but performed with a 1/2 squat isometric hold. Whilst in this position, use another ViPR tube to 'punch' the standing tube.  This exercise challenge high intensity cardiovascular element of your workout at the same time as using a resistance exercise. For greater intensity, drop lower into the squat and / or move faster.

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