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Complete User Guide for Dopa Resistance Band
This course equips you with proven techniques to unlock your full fitness potential with Dopamineo. Learn from top coaches and discover how to maximize performance using the Dopa resistance band. Ready to stretch your limits?
Table of Contents
Dopamineo+ Training Library
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Setting Up Dopa Band
How to attach a Dopa Band everywhere
Before attaching Dopa, consider:
- The recommended height for the anchor point should be at waist level, where you do most exercises.
- Do not attach a Dopa band to a sharp-edged object.
- Ensure both sides are even.
To connect your Dopa, it’s crucial to know the tying method. The same method applies for attaching Dopa to posts, trees, and doors. Watch the video to learn how
Here’s a written explanation for your convenience:
- Create a loop by folding the Dopa in half.
- Wrap the looped side around and through the anchor point.
- Thread the free end through the loop you made.
- Make sure the sides are even. If not, the weight distribution will be uneven.
- Fix an uneven side before tightening.
- To secure the Dopa, tighten it to the anchor point.
Here are some instances of the tying method performed in various location:
Dopa Training Fundamentals
Learn the basic principles of Dopa training
- Don’t stop between repetitions like people do at the gym. Dopa offers a functional approach to improving your physical fitness. Instead, maintain a consistent workout rhythm.
- Don’t isolate muscles; engage your entire body to generate force in every movement, rather than isolating specific muscles. If your aim is to increase muscle mass, focus on specific muscle groups.
- Don’t stop the workout, even when you feel like you can’t go on anymore. Instead, try reducing the resistance by moving closer to the anchor point. That’s how we significantly improve strength and endurance.
- Dynamic resistance adjustment: While exercising, if you feel pulling Dopa is too easy, move farther away from the anchor point to create more resistance. If you feel that it is too hard, get closer to the anchor point.
12 Essential Must Know Exercises
Learn the basic principles of Dopa training
#1 Snap Down
This drill is derived from the world of wrestling and is highly effective for improving power, conditioning, and muscle development.
Targeted muscles: Full-body
Level of Intensity: Moderate
#2 Waves in Squat
This whole-body exercise requires mental focus and coordination, making you sweat quickly. Ideal for cardio, core, aerobic, and cognitive benefits.
Targeted muscles: full-body
Level of Intensity: Moderate to High
#3 Diagonal Jerks
This drill is designed to help you improve your arm endurance, build upper-body strength, and enhance your overall conditioning performance.
Targeted muscles: Upper-body
Level of Intensity: Low to Moderate
#4 Butterfly Jerks
Stimulating exercise involving full-body explosive movements, perfect for enhancing your back muscles, explosive power, and overall body functionality.
Targeted muscles: Upper-body
Level of Intensity: High
#5 The Propeller
This full-body exercise can significantly enhance your performance. It is great for improving conditioning, coordination, and functional movement for any athlete.
Targeted muscles: Full-body
Level of Intensity: High
#6 Uppercut Squat
An ideal full-body exercise that effectively enhances overall physical fitness, conditioning, core strength, muscle flexibility, and athletic ability.
Targeted muscles: Full-body
Level of Intensity: High
#7 One Arm Triceps Extension
An excellent, simple exercise to incorporate into your training session, particularly when it feels overly challenging. Ideal for triceps and explosive power.
Targeted muscles: Triceps
Level of Intensity: Low
#8 Chest Press
This drill replicates a chest press exercise, but with elastic resistance instead of weights, resulting in a distinct sensation. Great for muscle growth and strength.
Targeted muscles: Chest
Level of Intensity: High
#9 Overhead Triceps Extension
An excellent, simple exercise to incorporate into your training session, particularly when it feels overly challenging. Ideal for triceps and explosive power.
Targeted muscles: Triceps
Level of Intensity: Low
#10 Ski
This exercise targets and strengthens your body, especially your core, which improves the way your body moves and teaches you how to generate explosive force.
Targeted muscles: Core, Upper
Level of Intensity: High
#11 Resistant Squat
The simple squat gains extra effectiveness by incorporating Dopa’s elastic resistance. Depending on your goal, you can perform it with front or rear resistance.
Targeted muscles: Legs
Level of Intensity: High
#12 Resistant Lunge
The basic lunge becomes more effective by using Dopa’s elastic resistance. Based on your goal, you can do it with front or rear resistance.
Targeted muscles: Lower-body
Level of Intensity: High
Full Workout Fundamentals
Learn the Dopamineo Training Methodology
- Don’t stop between repetitions like people do at the gym. Dopa offers a functional approach to improving your physical fitness. Instead, maintain a consistent workout rhythm.
- Don’t isolate muscles; engage your entire body to generate force in every movement, rather than isolating specific muscles. If your aim is to increase muscle mass, focus on specific muscle groups.
- Don’t stop the workout, even when you feel like you can’t go on anymore. Instead, try reducing the resistance by moving closer to the anchor point. That’s how we significantly improve strength and endurance.
- Dynamic resistance adjustment: While exercising, if you feel pulling Dopa is too easy, move farther away from the anchor point to create more resistance. If you feel that it is too hard, get closer to the anchor point.
Classic Dopa Set
Master the Classic Set—essential for most Dopa workouts.
Training Approach:
Perform each exercise until muscle failure and then move to the next exercise. Complete as many rounds as possible at a predetermined time (5-30 minutes).
Workout Objective:
Select 8–10 exercises and a time that meet your specific goal. If you’re looking to improve your fitness and increase muscle mass, opt for exercises that target the muscles you want to strengthen. When planning a wrestling workout, choose wrestling drills. If you’re looking for a warm-up, limit it to 5 minutes with easy exercises, and so forth.
#1 Classic Dopa Set
Objective: Full-body & Fitness workouts.
| Exercise | Time | Exercise | Time |
| 1) Squatted Waves | Till muscle fatigue | 6) Lateral Biceps Extension (both) | Till muscle fatigue |
| 2) Pull to Chest | Till muscle fatigue | 7) Overhead Biceps Extension | Till muscle fatigue |
| 3) Propeller | Till muscle fatigue | 8) Chest Pulley | Till muscle fatigue |
| 4) Diagonal Jerks | Till muscle fatigue | 9) Jump Ski | Till muscle fatigue |
| 5) Butterfly Jerks | Till muscle fatigue | 10) Resistant Squat | Till muscle fatigue |
| Complete As Many Round As Possible in Up to 15 Minutes | |||
Build Your Own Workout
Discover how to use Dopa Band as a performance-enhancing training tool.
Training Approach:
The Dopa Band’s flexible design allows you to engage in an extensive variety of exercises & Enhancing your performance across various sports. This section will walk you through the logical steps to construct a circuit that meets your goals in many scenarios:
1) Enhance conditioning for a match or competition for any sports: For example, during freestyle wrestling practice, a match typically lasts for 6 minutes with a 30-second break in the middle. To enhance our conditioning and get ready for that kind of match, we will:
A) Pick six wrestling drills B) Build set according to wrestling match’s structure. C) Practice in maximum effort rate.
Wrestling Match Example
| Exercise | Time | Exercise | Time |
| 1) Squatted Waves | Till muscle fatigue | 6) Lateral Biceps Extension (both) | Till muscle fatigue |
| 2) Pull to Chest | Till muscle fatigue | 7) Overhead Biceps Extension | Till muscle fatigue |
| 3) Propeller | Till muscle fatigue | 8) Chest Pulley | Till muscle fatigue |
| 4) Diagonal Jerks | Till muscle fatigue | 9) Jump Ski | Till muscle fatigue |
| 5) Butterfly Jerks | Till muscle fatigue | 10) Resistant Squat | Till muscle fatigue |
| Complete As Many Round As Possible in Up to 15 Minutes | |||
Pre Warm-up & Post Finisher
Learn how to use Dopa Band for warm-ups or finishers.
Training Approach:
Incorporating warm-up drills prior to training and carrying out post-training finishers are essential elements of an athlete’s training regimen. They are remarkably simple to do! Simply grab the Dopa band and start practicing Low to moderate-intensity exercises at your own pace. Modify your speed as needed. depending on the nature of your workout – pick up the pace for a final push and go at a relaxed pace for a warm-up. Set aside 5-10 minutes for warm-ups and finishers.
Warm-up with Dopa
| Exercise | Time |
| 1) Waves | 1-min |
| 2) Full-extension Rows | 15-reps |
| 3) Diagonal Jerks | 1-min |
| 4) Lateral Jerks | 15-reps |
| 5) Jump Ski | 15-reps |
| 6) Resistant Sprints | 10-reps |
Finisher With Dopa
| Drill | Time/Reps |
| 1) Jump Ski | 30-reps |
| 2) Under-over | 1-min |
| 3) Static Sprint | 30-sec |
| 4) Diagonal Jerks | 30-sec |
| 5) Pulls to Chest | 30-sec |
| 6) Waves | 1-min |
Mastering Any Technique
Learn how to use Dopa to improve and maximize your technique.
2) Enhance your technique with the Dopa Band: regardless of the sport you’re involved in, the Dopa Band is a great tool to help you practice your technique and build strength to the fullest.
A) Choose the techniques you wish to enhance; B) Discover how to execute them with Dopa C) Practice to perfection.
We have a technique section where we provide a detailed breakdown video of different techniques from various spots, with more to come in the future. If you can’t find the necessary technique there, no worries; it’s incredibly easy to use Dopa to simulate any technique. How? Try to visualize the technique, then do it with Dopa.
For instance, if you practice Jiu-jitsu, choose grappling techniques from Dopamineo+ and start practicing them after practice, at home or outdoors.
To practice freestyle stroke swimming: you need to alternate full-circle stroke motions with your Dopa Band. Watch an example on video.
To improve your boxing uppercut technique, try visualizing the motion first, then grab Dopa and do the same motion with it. Watch an example on video.
As simple as that.
Maintenance and Safety
With the right care, Dopa will last forever.
Our laboratory experiments show minimal or negligible wear with our 99% silicone compound. We have bands over 5 years old that show no signs of deterioration.
How can you take care of your Dopa Band to extend its life and keep its shape?
The most crucial step in preventing your Dopa from snapping is to correctly attach it using our recommended tying method. The second most crucial step is not to attach Dopa to sharp-edged objects. Lastly, do not leave the band out in the sun for a long period of time.
That will ensure that the band won’t snap now or ever.
Watch the tying method on video.
How do I clean the Dopa band?
Dopa is water-resistant; feel free to wash it under the water. We don’t recommend scratching it with a rough surface, but instead with a smooth surface or simply with your hand.
Don’t wash it in the washing machine. End.
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How Does It Work?
The Automatic quantity discount is a feature that automatically gives you a growing discount when you purchase more items. The more products you buy, the higher the discount you’ll get.
Quantity-discount Pricing:
| Quantity | Discount |
| 4 to 9 | 20% |
| 10 to 24 | 30% |
| 25 to 50 | 35% |
| 51 to 100 | 40% |
| 101 to 200 | 45% |
| 201+ | 50% |
How Does It Function?
Simply add it to your cart, and the discount will be applied automatically to as few as four items.
Who Is It For?
Quantity discounts are available to anyone who want! Usually used by businesses, institutions, and wholesalers.
- The discount is applied to orders of four or more items.
- Discount applied on Dopa and Add-ons category separately
- Free shipping for orders above $150 (US*)
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Which Dopa is right for you?
Ultra-light resistance,
ideal for ages 4–10, 10–79 lbs
(5–36 kg), boys and girls.
Light resistance, ideal for
adult females and young
males, 79–122 lbs (36–55 kg).
Light-to-tough resistance,
ideal for adults (14+), suitable
for men or strong women,
122–158 lbs (55–72 kg).
ideal for adults (14+), suitable
for men or strong women,
122–158 lbs (55–72 kg).
Powerful resistance, not for
beginners; ideal for strong athletes
weighing 158–205 lbs (72–93 kg).
The toughest resistance level, not
for beginners; ideal for bodybuilders
and athletes over 205 lbs (93 kg).
Easily Find
Whether for kids, youth, adult women, or men, there’s a Dopa Band for everyone. Choose yours today!
- Vital info:
- Our weight class is athlete-based. If you’re not an athlete, pick one level below your weight.
- Always choose lightest resistance for physiotherapy and rehab.
- Middle and Heavy used by pro-athlete and not suitable for beginners.
Have a question about which band is right for you?
Chat with a Dopa Band Specialist
Our goal is to provide fastest delivery at the best pricing.🌍
For your convenience, you can also check delivery rates and times by entering the destination at the checkout.
99% of orders are processed and shipped within 24 hours on business days. A tracking link will be emailed to you when your order ships.
| Destination | Time | Rate | Free? |
| U.S Standard | 3-5 Days | $13.90 | $150+ (Standard) |
| U.S Expedited | 2-3 Days | $18.90 | $150+ (Standard) |
| U.S Zone 9 & PO BOX | 3-7 Days | $30 | X |
| Canada | 3-7 Days | $30 | X |
| UK | 2-5 Days | $10 | $150+ |
| France | 2-6 Days | $10 | X |
| Germany | 2-5 Days | $10 | X |
| Italy | 3-7 Days | $17 | X |
| Ireland | 2-5 Days | $14 | X |
| Netherland | 2-5 Days | $15 | X |
| UAE | 3-6 Days | $15 | X |
| Israel | 3-6 Days | $20 | X |
| Saudi Arabia | 5-8 Days | $20 | X |
| India | 8-11 Days | $20 | X |
| Japan | 2-6 Days | $20 | X |
| Spain | 3-6 Days | $15 | X |
| Belgium | 2-4 Days | $13 | X |
| Finland | 4-7 Days | $15 | X |
| Hungary | 4-9 Days | $15 | X |
| Czech Republic | 3-8 Days | $15 | X |
| Denemark | 3-6 Days | $15 | X |
| Croatia | 3-6 Days | $20 | X |
| Luxembourg | 3-6 Days | $15 | X |
| Portugal | 4-7 Days | $17 | X |
| Sweden | 3-6 Days | $15 | X |
| Poland | 4-8 Days | $15 | X |
| Honk Kong | 5-6 Days | $20 | X |
| Austria | 3-8 Days | $15 | X |
| Australia | 4-10 Days | $20 | X |
| New Zeland | 5-10 Days | $20 | X |
| South Korea | 4-9 Days | $15 | X |
| Thailand | 5-11 Days | $25 | X |
| Malasyia | 5-9 Days | $15 | X |
| Lithuania | 4-8 Days | $15 | X |
| Singapore | 4-6 Days | $15 | X |
| * All days means business day | |||
Customs Fees: We ship orders from the U.S. and U.K.
- U.S. and U.K. customers are not subject to customs fees since we ship from these locations.
- For EU orders under €150, we use the Import One-Stop Shop (IOSS) when shipping from the U.K. This means VAT is prepaid, and you won’t be charged extra customs fees on delivery.
- For EU orders over €150, we use the Delivered Duty Unpaid (DDU) method. This means your country may charge extra fees and taxes at delivery based on its rules.
- For all other international shipments, we also use the DDU method, meaning customs duties and taxes may apply upon arrival.
For the record, we don’t control these charges—we don’t collect or receive any customs fees. Your country applies these taxes when goods arrive. Before ordering, check your country’s customs fees so there are no surprises.
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