Training Tips #4
Alternative Training Methods
Mike DeRoehn Head Coach
University of Wisconsin-Oshkosh
deroehnm@uwosh.edu

After an afternoon drill session the other day, one of my athletes thanked me for taking time out of my day to get an additional workout in.  Of course I told him you’re welcome and then thanked HIM for coming in extra to improve.  He mentioned that he was having a hard time finding workout partners that were willing to schedule regular “extra” workouts.  This sparked my thoughts on developing this month’s topic, Alternative Training Methods, and specifically, using the AB Band. 

The AB Band Training System was developed by 2X Ukrainian National Champion Andre Brener. If you haven’t seen or used this device before, you’re really missing out.  Now Andre is the first to tell you that he didn’t invent the actual training band.  Athletes in the Soviet training system have been using this piece of equipment for years.  However, Andre has taken it one step further with the development of the AB Band Training Video which accompanies the band.  The video details over 40 exercises that provide a wrestling specific workout. 

The AB Band is a simple yet extremely effective training tool that can be used on a number of occasions.  The first, like I mentioned above, is when you can’t line up a drill partner.  The AB Band provides you with a realistic feel and allows for movement through full range of motion.  For example, it can be tied to the waist for penetration steps against resistance.  Shooting against resistance will help you develop a quicker, crisper, penetration step that will allow you to attack your opponent more effectively.  The potential for drilling with the AB Band is limitless, as you drill doubles, hi-c, singles, underhooks, drags, ducks, etc. 

In addition, the AB Band is great for the athlete coming back from injury.  Often times, the wrestler can’t just jump back into the routine of hard drilling and “banging” during live.  Andre’s device will allow him to retrain those muscles while easing back into the everyday wrestling workouts.  

Another benefit is its unique relation to strength training and flexibility.  When we are in the weight room, often our lifts are slow and controlled.  This is obviously necessary and great for building strength, but when was the last time you took somebody down with a slow and controlled double leg?  The AB band allows the athlete to work through a number of “lifts” training the muscles in dynamic fashion.  Dynamic strength training is as important as being in the weight room. Wrestlers must train their muscles to be reactive and explosive and the AB Band does just that!  

The Andre Brener Band is also terrific for coaches looking to change things up.  Sometimes the kids in your room are feeling “stale” and the motivation level is low.  The AB Band is something different to keep them interested while they partake in a terrific drilling/strength workout. 

Lastly, unlike other training devices that remain in the wrestling room, the AB Band is completely portable.  It attaches to any door or hook on the wall. This allows you to wrestle at home, bring it with you on away meets, warm up before matches, and work out in the hotel. 

The possibilities for its use are seemingly endless.  Andre has truly developed an outstanding training tool that my athletes and I use in situations mentioned above, and more.  Next time you don’t have a drill partner don’t let it slow you down.  Line yourself up with the AB Band and allow it to help you train harder and more effectively in your quest to attain your highest goals.  For more information go to www.abband.com See you on the mats!