You don't have to stop training just because you don't have a workout partner.
Wrestlers have been training with resistance bands since World War II. You can drill moves, build lean muscle and increase stamina all on your own.
The best part is that bands are cheap and you can use them just about anywhere.
You don't need to spend a lot of money on a fancy branded kit with handles and anchors and whatever to get a good wrestling workout with resistance bands. Just start with a 16 foot length of gum rubber / latex tubing. They vary in strength from light to super heavy. So you'll need to experiment with different weights until you find the right one for you.
We've developed a color coding system to help you find the right weight. Note that these are recommendations only. Every individual is different.
Extra Light resistance for young kids and the infirm.
A TheraBand Blue resistance tube works well.
Light resistance for pre-teens and rehab.
A TheraBand Silver resistance tube works well.
Medium resistance for teens and stamina training.
Tube size: 3/16" Inside Diameter (ID) x 1/8" Wall Thickness (WT) x 7/16" Outside Diameter (OD)*
Heavy Resistance for adults and lean muscle building.
Tube size: 1/8" ID x 3/16" WT x 1/2" OD*
Extra Heavy Resistance for larger adults and strength building
1/8" ID x 9/32" WT x 11/16" OD*
*The Yellow, Blue, and Red bands are harder to find.
Thankfully, our good friends at Canal Rubber in NYC try to keep them in stock. Canal Rubber can also special order a tube for you. Email them.
If you want to create a more advanced kit like the ones photoed above, shoot us an email: firstname.lastname@example.org
Just like any other piece of exercise equipment, there are smart ways and stupid ways to use resistance bands.
Wrestlers will do just about anything to get more "tough."
Our workout videos show you the TOUGH SMART ways to use bands. Please help your kids avoid using them any other way.
If your bands get damaged in anyway, don't use them.
Make sure you attach your resistance bands to a sturdy anchor point.
If you are using light bands indoors, anchor them to something like a door knob behind a securely closed door. A well secured hook or bar is good for medium to super heavy bands.
Outdoors, you can anchor to any sturdy post or tree.
Always tie your bands on tightly.
In the future we'll post how-to videos on proper anchoring techniques and creating grips for the different body positions to help with safety and technique. In the meantime feel free to use our growing library of resistance bands workouts.