How to Program Bands and Chains for Your Athletes

How to Program Bands and Chains for Your Athletes

Popularized decades ago by Westside Barbell, accommodating resistance has been used effectively in the weight room for years.

But those guys are powerlifters. How does this pertain to the normal people and athletes that we train?

That’s the question we’ve been trying to answer. This is our intro into the topic; where our heads are at. We take our experience in the gym and sprinkle in a little research to figure more of it out.

I won’t say we’re done thinking about this, but this in-service revamped the practicality of our manual and seminar.

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General Population Powerlifting Client Case Study

Our powerlifting meets are always a great time. They’re low stress and a great way to give my clients something to set their sights on.

We’ll discuss

  • the health-performance continuum,
  • the difficulties you run into with this type of client,
  • how I dealt with her shoulder issues,
  • the velocity work she did,
  • the conditioning work she did,
  • and how we got her used to powerlifting commands.

Then we’ll even review what I did well and things I would do differently next time.

Leave any comments below or tag me in the Facebook group.

Sagittal Dominance in Speed

Sagittal Dominance in Speed

Speed is so complex.

Even just watching it! I remember when I used to see kids moving fast and think, “Man, I have no idea what I’m looking at here.”

But as you grow, things slow down. First you start to see more clearly. Then you start to guess. Then you start guessing correctly. After a lot of hard work, things really start to make sense.

Lance and I just gave a lecture in Long Island a few weeks ago at Superior Performance. Our goal was to illustrate–as clearly as possible–what goes on in some of common speed faults. We tag teamed

  • three major faults that we see in speed,
  • showed a bunch of pictures and videos,
  • talked about what we saw in those athletes, and
  • outlined three progressive fixes for each speed fault.

Speed is complex, yes, but most of that is just a fact of life. Coaching speed isn’t always that difficult… if you know what you’re looking for.

I’ve been wanting to lay out a speed “system” to get more of my thoughts on paper. This is one of the first iterations of that I’m sharing publicly. We’ll discuss the complexity of athletics, common faults, and some fixes that Lance and I recommend.

To make things easier, we had participation from our current intern Cameron Englehardt. Cameron is a 400m hurdler at a college here in town. How well do you think he gets into and out of a cut?

Watch the video for the answer.