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ARTICLES:
Bands and Variable Resistance |
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• Variable
Resistance vs. Standard Resistance Training - research article —
Gideon B. Ariel
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•
Explosive
Repetitions and Variable Resistance — Mike Berry
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| •
Free-Weight Variable
Resistance Strength Training Methods — Mike
Berry, Bill Ebben |
| •
The Importance of Doing Explosive Reps with Variable Resistance
—
Mike Berry |
| • A
New Intensity: The DART Method —
Mike Berry |
| •
Training
with Strength & Powerlifting Bands - Five Tips to Success —
Mike Berry |
| •
Selecting Bands for Training the Bench Press
— Charles
Poliquin |
| •
Explosive
Strength Training with Bench Bands & Speed-Strength Improvements
—
Mike Berry |
| •
Variable
Resistance - Resistance Bands —
Brian Wallace |
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WORKOUTS |
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•
Bench
Press Bands Powerlifting Program —
by Vice Anderson-Lujan
NEW |
• A
Powerlifting Champions Deadlift Routine: Vice Anderson-Lujan
—
Vice Anderson-Lujan
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•
Battle
of the Bands: Bench Press Cross-Training Workout — Mike Berry |
| •
BNS
Max-Bands 8-5-3 Power Cycle (PDF) — Mike Berry |
| BNS Max-Bands™
FAQ's |
|
Q: How does
the patented BNS Max-Bands™ System
work. |
A:
The BNS Max-Bands System attaches to your existing squat rack, power
rack or Olympic bench and then to the barbell creating a combined free-weight
variable resistance system. The
BNS Max-Bands System is the only patented equipment on the
market today designed specifically for this use.
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|
Q: What is the
definition of an explosive strength exercise? |
A:
An
explosive strength exercise is defined as an exercise in which the initial rate
of concentric force production is maximal or near maximal and is maintained
throughout the range of motion.
An explosive repetition is the willful effort to push the
weights as hard and as fast as possible. Without the stretch-resistance provided by the
patented BNS Max-Bands System the inherent deceleration
phase of squats and benches etc. would adversely impact the effectiveness of those exercises as
explosive
strength exercises.
Research has shown that training with
explosive repetitions and variable resistance is superior to traditional
standard free-weight training. See this article: "Explosive
Repetitions and Variable Resistance" and read
Corey Anderson's research findings on bands (see Research Finding Synopsis
below).. |
|
Q: How
much band resistance should I use or do I need? |
A:
Recommended optimal band resistance is 20% of 1-RM (+/-5%),
although
more research needs to be done in this area. Corey Anderson used that
percentage in his successful research study (see above). Brian Wallace has done force platform research
that indicates a similar percentage. For example
– using 20% of 1-RM a 500 lb squatter would need 100 lbs of band resistance and a 300 lb
bencher would need 60 lbs of band resistance. However, it is sometimes
difficult to be that precise with the band resistance on an individual basis
and especially so in a group setting. As a rule of thumb in those situations
it is better to use more band resistance for the squat (>20%) and to use
less band resistance for the bench press (<20%). See BNS
Max-Bands Stretch-Resistance and Optimal Resistance Tables
for more information.
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|
Q: What are some
other benefits that I should know about? |
A:
To name a few. First, the BNS Max-Bands System is easier to use and more practical than
large chains
or large stand alone bands, and it can be easily integrated into your
current strength training program or powerlifting workouts simply by hooking it up to your
existing equipment. Second, lifters enjoy the aggressive mindset that you
must adopt when training with bands. Third, my personal experience and anecdotal evidence strongly
indicates that training with bands is easier on the joints then standard weight training.
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|
Q: What
else makes the BNS Max-Bands™ System
superior to chains and improvised band set-ups?
|
A:
With the BNS Max-Bands System the end of the barbell is left
unobstructed, unlike with some band and chains set-ups. The BNS Max-Bands
System attaches
directly to the 3D-Ring strap that cinches around the inside of the
barbell. This allows the weights to be easily changed from set to set
and/or for different individuals working together in a group. In
addition, the BNS Max-Bands System will will give you the same
amount of resistance every time you set it up. It is sometimes difficult
to get the same amount of resistance and on both sides of the barbell
every time with improvised band set-ups. Plus,
you can easily increase your total band resistance
from a little – to a crazy amount, simply by adding
extra pairs of bands onto the carabineers.
Finally, the BNS Max-Bands System was designed specifically for this use — and with safety a priority.
Other bands used for strength training and powerlifting workouts and some chains, as I mentioned above, are improvised set-ups. This is a very important issue if you are a coach,
trainer, or gym owner because if you use these items in a way they were not designed
or intended for and an accident occurs, you may be found negligent and
held liable for any personal injuries that happen as a result.
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Maximum
Strength - Maximum Power - Maximum Intensity - Maximum Muscle
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RESEARCH
FINDINGS SYNOPSIS |
| On
Bands — Corey Anderson,
MS, CSCS conducted a 7 week long research study at Cornell University to
determine if combined elastic and free weight resistance (CR) training
provided different strength and power adaptations than free weight (FW)
training alone. The initial subjects were 22 male and 22 female university
athletes with at least 2 years of resistance training experience. The
CR experimental group improved significantly more than the FW control
group on their squat, bench press and vertical jump power. The CR
groups squat improved by 36.2 lbs and their bench press by 14.7
lbs compared to only 15.0 lbs and 7.3 lbs for the FW
group. Vertical jump power improved by 68.55 watts for the CR group
and only 23.66 watts for the FW group.
The CR equipment (BNS Bands System) was
provided for this study by Mike Berry of Power-Up USA Inc. — Source:
The Effects of Combined Elastic – Free Weight Resistance Training in Experienced
Athletes, Corey Edward Anderson, MS, CSCS, Master of Science Thesis, 2004.
See
Abstract: Medicine
& Science in Sports & Exercise:
Volume 37(5) Supplement May
2005 p S186 |
| On
Bands — The use
of elastic bands during squatting clearly alters the force, velocity and
power output... Specifically, this allowed the lifter to produce greater
velocity and power over the lower phase of the lift.
This substantiates the anecdotal evidence that use of the bands
permits the lifter to explode more out of the bottom without being
inhibited by having to slow the bar at the top of the lift because the
increasing tension in the bands achieves this. Such a technique has
practical relevance because it modifies the traditional squat exercise
possibly for greater transference to increasing vertical jump and
ballistic performance. — Source: Heavy
Elastic Bands Alter Force, Velocity and Power Output During Back Squat
Lift. Newton, NSCA 2002 abstract. See Abstract: Heavy
Elastic Bands Alter Force, Velocity and Power Output During Back Squat
Lift |
|
On Bands —
A
recent study looked at
the effect that using BNS Bands at different percentages of 1RM had
on maximum force, power, and rate of force development, compared to not using
bands. The authors discovered that using bands at 60% of a person's 1RM back squat did not impact force, power, or rate of
force development when compared to not using bands at the same resistance. However, when using bands at a
percentage of 85% of a person's 1RM, maximum force and power were shown to be
significantly higher. This was true for for both testing protocols, which
used bands as 20% of the overall resistance, and 35% of the overall resistance. The authors of this study suggest that bands may be a good way to increase both strength and
power at the same time using at or near 85% of a person's 1RM, compared to needing to train
these two characteristics during different workouts, or even different training cycles. The
BNS Bands System for this study was provided by
Mike Berry of Power-Up USA Inc. —
Source: Wallace, B., Winchester, J., and
McGuigan, M. 2004: Effects of Elastic Bands on Force and Power
Characteristics During the Back Squat Exercise. Presented at the 2004 NSCA National Conference
- Minneapolis, MN. See Study Article: Effects of Elastic Bands on Force and Power
Characteristics During the Back Squat Exercise
|
| On
Variable Resistance – Twenty university athletes with at least two years of
weight training experience took part in a 20-week study to determine
which method was better – Variable Resistance Training or Standard
Resistance Training. Results: The Variable Resistance Training group increased their
Bench Press 74.5 lbs. (252.5 lbs. to 327.0 lbs. - a 29.5%
increase), while the Standard Resistance Training
group increased their Bench Press only 36 lbs. (259.5 lbs. to 285.5
lbs.- a 14% increase). — Source: Ariel,
G., Variable Resistance vs.
Standard Resistance Training,
Scholastic Coach 46(5), Dec 1976, 68-69;74. See Research Article: Variable Resistance vs.
Standard Resistance Training |
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ADVISORY BOARD |
| —
The Bands Info Central Advisory Board members are here to answer questions
regarding training with bands specifically and also to answer general
questions in their areas of expertise. Feel free to contact Corey, Kenny or
myself with your training questions. — Mike
Berry President/Owner of Power-Up USA, Inc. |
|
|
| Corey
Anderson — Corey is an Assistant Strength & Conditioning Coach
at Brigham Young University working with football, basketball and
volleyball. Prior to that he was an Assistant Strength & Conditioning
Coach at Cornell University working with football, wrestling, basketball,
baseball, crew and swimming. He holds a master’s degree in exercise
physiology from Ithaca College and a bachelor’s degree from Cornell
University. He is a Certified Strength & Conditioning Specialist with
the NSCA, is certified in sports performance with the ISSA, and is a
certified USA Wrestling Coach. He has trained two NCAA championship teams
(men’s volleyball), 2 national champions, 52 NCAA All-Americans, 9
conference championship teams. As an athlete Coach Anderson was the team
captain of the Cornell wrestling team, winning the Eastern Conference
Championships (3x finalist) and finishing in the top 10 at the NCAA his
last two years. |
| In
addition, Coach Anderson is the president of BodySport Strength &
Conditioning (www.bodysportstrength.com)
and consults with high school football, wrestling, basketball and
volleyball teams. He also trains some members of the USA Luge team. Coach
Anderson’s specialty is training combat athletes and jumping athletes.
He has utilized nearly every method of combined variable and free weight
resistance training for the past six years with thousands of athletes. His
research study entitled "The Effects of Combined Elastic - Free
Weight Resistance Training in Experienced Athletes" is due to be published in the ACSM Medicine & Science in Sports & Exercise
Journal (see the above research findings). Any
questions can be emailed to Corey at: info@bodysportstrength.com
or corey.anderson@byu.edu |
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| Kenny
Croxdale — Kenny
is a Certified Strength and Conditioning Specialist with the NSCA and
owner of Strength Systems Personal Training. He is a national ranked
powerlifter in the Master’s Division. Kenny has also authored the
following articles that have been published in Powerlifting USA magazine
and can be read on this web site:
1) Building
Strength and Power With Complex Training
- 2) The
"No Deadlift" Deadlift Program
- 3) Plyometric
Bench Press Training for More Strength & Power
- 4) Squatting
–To
Be Explosive, Train Explosive |
| In
addition, Kenny is a former International Powerlifting Referee, meet
promoter/director and has spoken at the New Mexico State Strength
and Conditioning Associations Clinic. Kenny's
area of expertise is in strength and power training.
Any questions can be emailed to Kenny at: KennyCrox@aol.com |
|
| Brian
Wallace — Brian is a
Certified Strength and Conditioning Specialist with the NSCA. He is currently a student at University of Wisconsin-LaCrosse.
His
Bachelor of Science major is in Exercise and Sport Science with an
emphasis in Fitness and with a Strength and Conditioning concentration.
His Master of Science will be in Human Performance. He will be
serving as a Biomechanics Graduate Assistant this coming school
year. He has done research on "Effects of Elastic Bands on Force and Power
Characteristics During the Back Squat Exercise" |
| In
addition, Brian has also co-authored an Athletic
Business article entitled "Prevent
defense: a forward-thinking comprehensive approach to equipment
maintenance can help a facility operator protect a club's most prized
possession - its positive image". He
has competed in powerlifting in local meets and in the
Natural Athlete Strength Association and has coached high school football.
Brian's area of expertise is in
neuromuscular adaptations to resistance exercise, and in sport and lifting
related biomechanics. Any questions can be emailed to
Brian at: wallyuwl@yahoo.com |
