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Using Bands to Improve Bench Press Training.
Selecting training bands/bungie bands for training the bench press
by Charles Poliquin
9/28/2009 10:06:55 PM
Training with bands is a very effective method to improve both maximal strength and power particular for the extensor chains. Therefore presses, deadlifts and squat variations benefit greatly from band training. It has been a staple of strength training programs at successful training centers like Ultimate Performance, Genesis Gym, and the Poliquin Strength Institute.??Without a doubt, I would recommend the adjustable bungee cord system sold on
www.big-n-strong.com and
www.criticalbench.com.
??Over bands, the bungee bands system offers the following advantages:
1. It is easy to adjust in terms of tension provided,
2. It is easy to adjust in terms of mechanical advantage of the trainee. In other words, you can adjust for arm length between different trainees in matters of seconds.
3. You can play more with what sort of resistance curve to want to encounter. For example, if you want to only load the top quarter, you can.
4. The bungees glide at the bottom to follow a more natural force expression pattern.
I find them to be a great tool for training both maximal and explosive strength in sports where the application of force must be both maximal. In preparing Adam Nelson, to win the gold medal for the Indoor World Championships in next March. He is currently doing a routine where he alternates isometronics in the rack with sets using the bungee bands.??
On the most important benefits that training with bands/bungee bands offers is that it teaches the athlete the concept of acceleration. If he or she does not learn to accelerate from the beginning of the concentric contraction, the weight will pin him or her.?
Here are six special considerations to know about band training:
1. Use only one workout out of two. More often than that tends to bring on tendinitis.
2. Concentrate on acceleration.
3. Make sure the bands are anchored properly. The Poliquin racks provide attachments that will suit your biomechanics in a matter of seconds.
4. Make sure you have a spotter. Getting pinned with bands can make your life miserable.
5. Eight to ten sets of 1-3 reps works best. I consider band training more suited for neural drive training. If for example, you are incline pressing with bands, I would pair with wide grip pulls for eight to ten sets of 1-3 reps. Resting 2 minutes between pressing and pull-ups, and 2 minutes between pull-ups and return to presses.
6. Bands are well suited for the pressing, squatting exercises for the neural drive of the Modified Hepburn method, as seen on this site.
7. In essence, band training is another
form of variation of tempo training which accelerates your gains:
8. Band training is for training the extensor chains as they have ascending strength curves in the concentric ranges, meaning that you get stronger as you shorten the muscle. Therefore, they help match the resistance curve to your natural strength curves.
9. Band training for the flexor chains (i.e. curls) should be of high resistance, so much that they only allow you to overload the early start of the concentric range. They are a great addition for the development of function hypertrophy. For example, in chin-ups you can do 6 reps to failure, the immediately attach the band to your chinning/climbing belt and to 4-6 short-range partial in the stretched position, hold the top position for 4 second holds.
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