So we may have 225 lbs on the bar and two 50 lb tension bands attached.
At the top of the lift, where we are strong enough to handle it, we have 325 lbs.
More experienced athletes will be able to use a higher percentage of band tension and I have done this many times myself. They are a wonderful tool if used correctly and can take your training to another level.
The key is to not use so much band tension that you cannot perform the lift explosively throughout the entire range of motion. Hopefully this will help some of you interested in using these wonderful tools in your training and clarify some of the reasoning behind their uses.
When you first begin using bands its important to realize just how much tension you need to add to the bar to get the maximum effect of the bands.
During an ascending strength curve, the movement gets easier towards the end of the motion.There are also strength training exercises with a parabolic strength curve, where the movement is heaviest in the middle part, such as arm curls.Well, first and foremost now, you don’t need to wonder anymore why a Bench Press feels more difficult in the bottom part than in the top part.Using higher band tension and less free weight will slow the lift down tremendously and cause significantly more CNS drain and delayed onset muscle soreness (or D. Vertical Jump Training - The quickest way to increase your vertical jump.Fast Twitch Muscle Fiber - Fast twitch muscle fibers are very important for increasing your vertical jump! At the bottom of the lift, when the bands are relaxed and we are weakest, we have about 225lbs! Well, although chains do provide accommodating resistance as you raise them off the floor, the weight increases, but there is no kinetic energy on the eccentric that the bands provide.This provides our body with the correct tension throughout the whole range of motion, not only to train the bottom half, but the top part as well. Jump Stretch bands are probably the most useful tool in our arsenal of methods of accommodating resistance for jump specific training.This overspeed eccentric loading can have a huge training effect on both maximal strength, and explosive strength.Bands are basically teaching your body to load the eccentric portion of the lift and the jump harder and faster!A good rule of thumb when starting out is to not let the bands make up over 20 % of the total load on the bar.For example, if you were using two, twenty pound stretch bands on the bar loaded with 200lbs, you would be right on the money.