Going to the local park for a training session? We could load up the van with a huge amount of equipment that costs a fortune and weighs a tonne! Or for a total body conditioning and a CV workout we could use a piece of equipment that’s relatively cheap, simple to use, easy to transport and that will add a different dimension to our training, the Bungee harness. 

You may have seen this piece of equipment being used for resisted sprint training, however it’s far more versatile than you may first think. As human beings functioning in everyday life, the vast majority of what we do is accelerating and decelerating in multiple planes of motion, be it taking the shopping out of the car (accelerating) and putting it on the floor (decelerating), or running up the stairs (accelerating) and stopping at the top (decelerating) the examples are endless.
The Bungee Harness comes with multiple bungees to vary the resistance used and it must be anchored to a fixed point at one end.  The Bungee Harness is a great way to train acceleration and deceleration and also load muscles in a different way than what they may be used to. This month we have a total body, multi planar workout that is both fun and effective, it’s a completely different challenge for your body, you’ll never look at an elastic band in the same way!

The Workout:

 Bungee harness training - tips and exercises

1. Bungee harness sprints
Start in the sprint ready position with a little tension on the bands, drive through the legs and accelerate as fast as possible to a set point, control the movement back to the start position and repeat.

2. Resisted frontal plane bear walks
Set the belt so the anchor point is on your side, flex at the hips and place your hands on the floor, move sideways to a set point, control the movement back to the start position and repeat.

3. Squirrel jumps
Crouch down into the Gecko position with a little tension on the bands, drive through the legs and arms explosively moving forwards, crawl backwards to the start position and repeat.

4. Horizontal squat jumps
Start in the athletic ready position with a little tension on the bands, drop into a partial squat and explosively jump forward as far as possible, walk backwards to the start position and repeat.

5. Pull with rotation
Start facing the band with the handle in the right hand, have the left foot forward and the right hand forward, pull the handle away from the fixing point rotating at the same time, shift the weight from the left leg to the right leg, return to the start position and repeat, once a set is completed repeat on the opposite side.

6. Push with rotation
Start facing away from the band with the handle in the right hand, have the left foot forward and the right hand back, push the handle away from the fixing point rotating at the same time, shift the weight from the right leg to the left leg, return to the start position and repeat, once a set is completed repeat on the opposite side.


Beginner:

  • Bungee harness sprints x5 (with 2 bands attached)
  • Frontal plane bear walks x4 each side (with 2 bands attached)
  • Squirrel jumps 2 sets 8 reps (with 1 band attached)
  • Horizontal squat jumps 2 sets 8 reps (with 1 band attached)
  • Pull with rotation 2 sets 12 reps each side (with 1 band attached)
  • Push with rotation 2 sets 12 reps each side (with 1 band attached)

Intermediate:

  • Bungee harness sprints x7 (with 3 bands attached)
  • Frontal plane bear walks x5 each side (with 3 bands attached)
  • Squirrel jumps 3 sets 8 reps (with 3 bands attached)
  • Horizontal squat jumps 3 sets 8 reps (with 3 bands attached)
  • Pull with rotation 3 sets 12 reps each side (with 3 bands attached)
  • Push with rotation 3 sets 12 reps each side (with 3 bands attached)

Advanced:

  • Bungee harness sprints x10 (with 4 bands attached)
  • Frontal plane bear walks x5 each side (with 4 bands attached)
  • Squirrel jumps 4 sets 8 reps (with 4 bands attached)
  • Horizontal squat jumps 4 sets 8 reps (with 4 bands attached)
  • Pull with rotation 4 sets 12 reps each side (with 4 bands attached)
  • Push with rotation 4 sets 12 reps each side (with 4 bands attached)

 


Ben McDonald
Health, Fitness and Nutrition Lecturer