When we can, we strive to provide our readers with sport specific strength and conditioning techniques. Today's work out comes from straight from Dynamo Sambo. The routines are simple, but utilize a variety of movements with the trusty old band. Bands are a great addition to any gym or workout, and they offer resistance throughout the entire range of motion. They also are a very cheap alternative to buying expensive weights, and require very little room. Add some of these techniques into your daily S&C and you'll be in competition (or beach) shape in no time.