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.

Part 1 – Types of Movements

Notes on the ballistic vs. non-ballistic movement talk

In this video:

  • Why ballistic movements are great for athletes
  • What we need to train if we want training to transfer to sport
  • How can you make an athlete develop more force?
  • How can you make an athlete faster?
  • What is the one training quality that you’re always working your athletes towards?

Part 2 – Using Chains

In this video:

  • How Ty and Tony assess an athlete’s force and velocity capabilities
  • How much chain load or band tension you should use
  • How adding chain weight can actually make the bar move FASTER (HINT: it’s intra-rep post-activation potentiation)
  • How strength training is inherently limited in impacting performance in sport

Part 3 – Using Bands

  • Why getting stronger doesn’t always increase vertical jump
  • A comparison of athletes and their progress
  • What to do with the athletes that come in already strong
  • Comparing and contrasting band-resisted and band-assisted methods (and when do you use them?)
  • When to use band assistance
  • The kind of athlete that you may not want to use this with
  • An example client who needs band assistance
  • How to use a scooter to deload your squat! (thanks for the share, Brett Bartholomew)

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Published by Ty Terrell

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