I was curious about this myself when I first got the Dopamineo Band. I was looking at the workouts on their membership site and seeing how long these guys go. For the most part, the wrestlers and MMA men and women train on it either before or after practices to get that extra oomph in their arsenal. It works apparently cause come on, these people are champions both in world and Olympic competition.
The workouts from what I've seen don't go for more than 20 minutes which is pretty standard in some of today's training styles without the need for a gym. Some are are 5-7 minutes of pure wrestling technique and explosiveness, others are around 15 minutes focusing more on muscle building and speed. Some workouts focus on sports oriented movements beyond MMA such as Football and maybe Soccer so there are other options but how much time do you really need to spend on this thing? The truth is, it's an individual thing.
The longest workout I've done with it was just under 45 minutes mixing the band with step ups and managed 500 total reps of upper body movement and 800 step ups. The shortest was roughly 5 minutes doing the Bear Crawl Sprint Workout of 10 on/20 off for 10 rounds. Just yesterday I did a workout at the park that lasted 15:30 (nearly 25 min if you count a "warm up") doing 4 exercises at 30 on/30 off for 4 rounds each. That's a hell of a workout especially since it was on a nice warm day and got a little sweat going.
Depending on your goals and what you're striving for, you can work with this long as you as you like and the only limit really is your imagination. There are so many exercises you can do that doing the same workout twice is few and far between. My main purpose is to build my conditioning and mobility, the way it's changing my body is just part of the process and I love what it's doing to my physique. The results speak for themselves and it's a lot of fun to do. Although this type of Band training is not new, it's not necessarily the type for just fitness training either and that is partially a new concept because for god knows how long bands have been used for Combat Sports, you don't always find it as a regular normal workout tool either. It's based on training from world class athletes that are the toughest and most conditioned in the world and some may feel intimidated by that. You don't expect a typical gym rat on these things.
Training with the Band is actually very useful because it's meant to simulate grappling and learning how to handle yourself. The Band itself is a coach and it tells if you're not doing something right because if your positioning is off or you're not locked in and stable, you're not going to get much done that is efficient so it takes practice to work your stabilizers, your footing, your arm movement, the speed and power that comes into play and the strength to manage certain aspects of resistance that will fight you. It's not meant to make you use so much strength that you can't move it, it's more about exploding and moving around in as many positions as possible to control your body as you go against the resistance. The more you control going against the resistance, the more you learn to handle the body without it. If you look at how wrestlers simulate takedowns, suplexes, drills and sprawls you'll see that they fight the band utilizing the mechanics so when they practice on the mat, they're fast and strong at the same time, they have far greater control over their body. In the gym oriented exercises which is what many are more use to seeing, you'll find that when the band is fighting back, you have to use more muscles just to stabilize you in order to keep from technique being nasty and ineffective. This could be like Squats, Presses, Overhead Work, Lunges, Shoulder Raises, Ab Training and more.
Don't just time a workout, make use to learn technique and make the timing effective both in how long the workout is and the work that goes into it. It's not as easy as it looks and some exercises are pretty damn complex so take the time to practice, don't practice just going through the motions. Stay amazingly awesome and you got a cool discount that gets more bang for your buck than just wholesale (There are other discounts on top of mine that you can find as well). Use the code POWERANDMIGHT to get 10% off the order.
