How do bands and chains differ from regular weights for strength gains?

For maximum strength (1RM) in raw powerlifting, research suggests bands and chains are not more effective than straight weight, though they are still effective. They offer benefits primarily in matching resistance to strength curves.

Is accommodating resistance better for explosive performance like jumping?

Yes, research indicates that training with accommodating resistance, particularly bands, can lead to greater improvements in explosive performance like vertical jump height compared to training solely with straight weight.

Why does accommodating resistance help with explosive movements?

Explosive movements require force production throughout the entire range of motion. Accommodating resistance allows you to train with challenging resistance through a greater portion of the lift, better matching your natural strength curve.

What are the recommended loading parameters for band training for jump height?

A good starting point involves using band tension equal to 30-40% of your 1RM, replacing about 15-20% of the straight weight. This aims to keep the entire lift challenging.

Can bands and chains help with joint pain?

Yes, especially with chains, you can use a high load of chains to make the bottom of a lift easier on sensitive joints (like shoulders or hips) while still increasing resistance towards the lockout.

Does training with bands improve sprint or agility performance?

While bands significantly help jump height, they do not appear to offer additional benefits over straight weight training for improving sprint or agility performance.

Increase explosiveness with ONE WEIRD TRICK

Stronger By Science

Sports3 min read38 min video

Oct 19, 2022|4,330 views|169|22

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Key Moments

TL;DR

Accommodating resistance (bands/chains) enhances explosive power, especially jump height, more than straight weight.

Key Insights

Accommodating resistance (bands and chains) increases resistance as the movement is completed.

For maximal strength (1RM), accommodating resistance is not more effective than straight weight training.

Explosive performance, like jump height, requires force production throughout the entire range of motion.

Accommodating resistance better matches the natural strength curve, making exercises challenging throughout.

Research suggests bands and chains improve jump height, though findings for sprint/agility are less conclusive.

Proper loading for accommodating resistance involves 30-40% of 1RM in band tension, replacing 15-20% of the load.

UNDERSTANDING ACCOMMODATING RESISTANCE

Accommodating resistance training involves using bands or chains to vary the load throughout the range of motion. Unlike traditional weightlifting where the resistance is constant due to gravity, bands provide linearly increasing resistance as they stretch, and chains become heavier as more links are lifted off the ground. This method makes the lift easier at the bottom and progressively harder towards the top, offering a different stimulus compared to standard free weights.

IMPACT ON MAXIMAL STRENGTH DEVELOPMENT

Current research and observed practices among elite raw powerlifters suggest that accommodating resistance training does not offer superior benefits for increasing maximal strength (one-repetition maximum) compared to traditional straight-weight training. This is likely because maximal strength is primarily determined by the weakest point in the range of motion, typically near the bottom of the lift. Since accommodating resistance makes the top of the lift harder, it doesn't significantly address the primary limiting factor for a one-rep max.

ENHANCING EXPLOSIVE PERFORMANCE

The effectiveness of accommodating resistance changes significantly when the goal shifts from maximal strength to explosive performance, such as jump height. Explosive movements require maximal force production throughout the entire duration that the feet are in contact with the ground. This means strength and power are crucial across all ranges of motion, not just the weakest point. Accommodating resistance allows for a resistance curve that better aligns with an individual's natural strength curve, promoting challenging contractions through a larger portion of the movement.

RESEARCH ON JUMP HEIGHT IMPROVEMENT

Several studies comparing band-assisted training with straight-weight training have indicated that accommodating resistance can lead to greater improvements in jump height. While gains in maximal squat strength were similar between groups, those using bands often showed larger increases in squat jump and countermovement jump performance. These findings suggest that training with a variable resistance profile is more beneficial for developing the necessary power for jumping.

CONSIDERATIONS FOR LOADING AND TRANSFERABILITY

The optimal use of accommodating resistance for explosiveness involves ensuring the entire range of motion remains challenging, rather than inverting the resistance curve to be too easy at the bottom. Research suggests a practical loading strategy involves using band tension equivalent to 30-40% of one's maximum lift, replacing about 15-20% of the total weight. While benefits for jump height are evident, the transferability to other explosive activities like sprinting or agility drills is less clear, with studies showing no significant additional advantage over straight-weight training for those specific metrics.

INTENT AND PRACTICAL APPLICATIONS

Regardless of the training method, the intent to accelerate the load as rapidly as possible throughout the movement is paramount for power development. Accommodating resistance can facilitate this by allowing for a more aggressive acceleration through a larger portion of the lift before deceleration is needed at lockout. Additionally, bands and chains can offer practical benefits, such as making home training more versatile or providing a means to train with heavy loads while mitigating joint discomfort by reducing stress at the bottom of the movement.

Mentioned in This Episode

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Training with Accommodating Resistance for Explosiveness

Practical takeaways from this episode

Do This

Use bands or chains to match resistance curves to your natural strength curves.

Aim to make the entire range of motion challenging, not just the top or bottom.

Maintain intent to accelerate the bar aggressively throughout the movement.

Consider moderate band tension (30-40% of 1RM) replacing 15-20% of the straight weight load.

Use accommodating resistance to help mitigate joint discomfort by easing the load at the bottom of lifts.

Consider bands for home training when equipment is limited.

Avoid This

Do not solely focus on maximizing one-rep max strength with accommodating resistance; it's not more effective than straight weight for this.

Avoid setups that make the bottom of the lift excessively easy and the top extremely hard if aiming for general explosive power.

Do not expect accommodating resistance to be significantly better than straight weight for sprint or agility performance gains.

Do not neglect the intent to accelerate the bar aggressively, even when using bands/chains.

Comparison of Training Methods on Jump Performance

Data extracted from this episode

Study	Training Method	Average Squat Jump Improvement (%)	Average Counter Movement Jump Improvement (%)
She et al. (Collegiate Basketball)	Bands	21.4	12.9
She et al. (Collegiate Basketball)	Straight Weight	12.9	5.6
Katushabe & Kramer (Soccer Players)	Bands	2.67 cm (nominal)	N/A
Katushabe & Kramer (Soccer Players)	Straight Weight	1.38 cm (nominal)	N/A
Joy et al. (Collegiate Basketball)	Bands	6.3% (nominal, Vertec)	7.5% (Force Plate)
Joy et al. (Collegiate Basketball)	Straight Weight	4.1% (nominal, Vertec)	-1.8% (Force Plate)

Anderson Study: Jump Height Improvement by Knee Flexion Angle

Data extracted from this episode

Training Method	Improvement at 60° Knee Flexion (Nominal)	Improvement at 90° Knee Flexion (Nominal)	Improvement at 120° Knee Flexion (Nominal)
Bands	Slightly favored bands	Favored straight weight	Favored straight weight
Straight Weight	Slightly favored bands	Favored straight weight	Favored straight weight

Common Questions

Accommodating resistance involves using tools like bands or chains attached to a barbell. These methods increase the resistance as the weight is lifted through the range of motion, unlike standard weightlifting where resistance is constant.

Topics

Explosive Power Research Review Athletic Training

Mentioned in this video

bookA Christmas Carol

A novel by Charles Dickens featuring the character Jacob Marley, used as an analogy for the sound of chains during training.

studyJoy and colleagues

Their study on collegiate basketball players indicated a nominal difference favoring bands for vertical jump height improvement, statistically significant on force plate assessment.

studyAnderson and colleagues

This study on trained women yielded different results, with straight weight showing benefits at deeper knee flexion angles compared to bands.

personDos Santos

Led the research group in 2018 that identified errors in a previous meta-analysis on accommodating resistance.

mediaTable Talk

A podcast hosted by Dave Tate where the speaker discussed accommodating resistance and faced questions from the audience.

studyShe and colleagues

Conducted a study on collegiate basketball players comparing squatting with bands versus straight weight, finding greater improvements in jump height with bands.

studyKatushabe and Kramer

A study on male soccer players that found squatting with bands led to nominally larger increases in jump height compared to straight weight training.

personSoria Gila

Lead author of a 2015 meta-analysis on accommodating resistance that was later found to have calculation errors.

companyWest Side Barbell