TA2 stands for “Train Anywhere. Train Anytime”, and the TA2 HITT & TABATA program is no exception. Combined with Undersun Resistance Bands, this is a complete weight loss, and muscle toning program, that you can do wherever you are.
To get maximum results from your Undersun Resistance Bands, you’ll want to incorporate some anchored exercises into your routine. In a gym, or even an outdoor park, you can easily anchor your bands around a piece of equipment, but the door anchor will allow you to do the same with any door in your home, office or hotel. Make sure to check out one of the TA2 training programs for a variety of anchored exercises for each muscle group.
Because of the soft foam used for the stopper, the door anchor should not damage your door, if placed properly. The sharp edges on some doors may damage the door stopper over time, so periodically check your anchor for damage, and replace if necessary.
Not only can resistance bands build muscle just like traditional weights, they even have some advantages over free weights, other than just being portable. Unlike free weights where the level of resistance is fixed throughout an exercise, resistance bands create Linear Variable Resistance (LVR), meaning that the more you stretch them, the more resistance they create. This variable resistance more closely matches the natural strength curve of your muscles, where you are typically weaker at the start of a movement and stronger toward the end. This allows for stronger peak contractions, and therefore more potential muscle growth.
Most of the resistance band programs out there are designed as full-body workouts. The downside of this style of training is that it's almost impossible to give each muscle group the concentrated attention they need to maximize muscle development. TA2 was designed using a weekly muscle building "split" with each muscle-group trained on separate days. This approach allows for multiple exercises per body-part, a higher quality of work, and ultimately more muscle.
In the TA2™ HIIT & Tabata program, it’s recommended that you do the workouts a minimum of three times a week. To maximize your results you can do the program up to four times a week. Any more than 4x’s a week you will not be getting adequate recovery time.
When selecting a resistance level for bands it’s natural to want to compare the process to free weights. In other words, how “heavy” is one band versus another. The process is actually very different between the two. Let’s compare:
Free Weights - The resistance level with free-weights is a constant, meaning that a 30-pound dumbbell always weighs 30 pounds, no matter how you press it or pull it. It’s also constant throughout the range of movement, meaning that same dumbbell weighs 30-pounds at the beginning of a biceps curl, and still weighs 30-pounds at the end. This is why you need a full rack of dumbbells to create all the different resistance levels that you need.
Resistance Bands - Bands have what is called Linear Variable Resistance, meaning that the resistance can vary, depending on the starting tension, or how much the band is stretched at the beginning of the movement, and how much it’s stretched at the end of the movement. The more you stretch a band, the more resistance they create. The slacker the band is, the less resistance it creates. This means that with 5 different bands you have much more than just 5 different levels of resistance. In fact, you can create countless different resistance levels.
Here’s a few examples of how you can create more or less resistance, by shortening or lengthening the band:
- DISTANCE FROM ANCHOR POINT: If you anchor the band (to a pole, doorway, etc) and stand close to the anchor point you will have less resistance. If you step back away from the anchor point you will have more resistance. If you are anchoring the band under your feet and pressing over your head, the height of your body will vary the level of resistance.
- RANGE OF MOTION: In any exercise, as you start the exercise, the band will be more relaxed at the start of the movement and as you go through the full range of motion, the band stretches, creating more resistance at the end. The Linear Variable Resistance more closely matches the natural strength curve of your muscles. Think about a biceps curl - you’re weakest at the bottom and strongest at the top.
- HAND POSITION: Depending on where you grab the band, you can create more or less resistance. If you grab the band in the middle and shorten it’s length, that means that you will stretch the band more, therefore creating more resistance. If you hold the band at the very end, in that same exercise, you will stretch it less, and create less resistance.
- STACKING BANDS: If you still need more resistance, after going up to the next size band, and you’ve already adjusted both your distance and hand position, then you can create more resistance by adding in another band. Start by using your existing resistance level and then add in in the smallest band and checking your tension. If you need to go up more you can then move to the next highest. By stacking various combinations of the 5 bands, you can create countless different resistance levels.
SPECIAL TIP: When training with bands, worry less about the weight itself and focus more on how the resistance feels. You want to make sure that you go heavy enough where it’s difficult at the beginning of a movement and then very hard at the end of the movement, yet still allows you to complete the full range of motion and all of the repetitions in the given set.
In the first 4-weeks of the TA2 program you will be doing exercises where you only need to anchor the bands with your own body. As we move into month 2 we bring in new exercises that require you to anchor one end of the band to something secure. Depending on the exercise, sometimes an anchor point may be either high, low or in the middle. If you’re in a park you can anchor the bands to a pull-up bar. If you’re in a gym you can anchor them to a piece of workout equipment. If you’re at home, the office, or a hotel, you can use the optional Undersun Door Anchor and attach the bands at any height to virtually any door.