Training with elastic bands gave up to

[abanger]

The effects of combining elastic and free weight resistance on strength and power in athletes.
<div>
(Borge Fagerli @ Jun. 15 2008,9:54)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">As illustrated and discussed in the bench press article, we see here how effective training with elastic band around the rod can be. Over 7 weeks of training was three times greater strength increases in the squat and double-strength increase in bench press in the group that trained the combination of elastic bands + &quot;standard&quot; strength, compared with the group who trained without elastic bands!


J Strength Cond Res. 2008 Mar; 22 (2) :567-74.

The effects of combining elastic and free weight resistance Wed strength and power in athletes.

Anderson CE, Sforzo GA, Sigg JA.

Exercise and Sport Sciences, Ithaca College, Ithaca, New York, USA.

This study was under taken to determine whether combined elastic and free weight resistance (CR) provides different strength and power adaptations than free weight resistance (FWR) training alone. Forty-four young (age 20 + / - 1 years), resistance-trained (4 + / - 2 years' experience) subjects were recruited from men's basketball and wrestling teams and women's basketball and hockey teams at Cornell University. Subjects were stratified according to team, then Randomly assigned to the control (C, n = 21) or experimental group (E, n = 23). Before and after 7 weeks of resistance training, subjects were tested for lean body mass, 1 repetition maximum back squat and bench press, and peak and average power. Both C and E groups performed identical workouts except that E used CR (ie, elastic resistance) for the back squat and bench press, whereas the C group used FWR alone. CR was performed using an elastic bungee cord attached to a standard Barbell loaded with plates. Elastic tension was accounted for in an attempt two equalize the total work done by each group. Statistical analysis revealed significant (P &lt;0.05) between-group differences after training. Compared with C, improvement of E was nearly three times greater for the back squat (16.47 + / - 5.67 vs. 6.84 + / - 4.42 kg increase), two times greater for bench press (6.68 + / - 3.41 vs. 3.34 + / -- 2.67 kg increase), and nearly three times greater for the average power (68.55 + / - 84.35 vs. 23.66 + / - 40.56 watt increase). Training with CR may be better than FWR alone for developing lower and upper body strength, and lower body power in resistance-trained individuals. Long-term effects are unclear, but CR training makes a meaningful contribution in the short term two performance adaptations of experienced athletes.</div>

 

[Lol]

I wonder whether training with bands equates with adding a set of heavy partials (using a heavier load over reduced ROM)? Ie. if I've understood the method used correctly, the CR group is effectively using more load (and therefore doing extra work) through the strong ROM than the FWR group, so it may be possible for the FWR group to get similar strength improvements to the CR group by performing some extra partials with extra load (equivalent to max band tension).

 

[quadancer]

So all you need is a Bowflex for tha Beeg Mossels!

...anyways, it explains all the chains and bands in PL gyms, except that their main focus in the use of them is for sticking points, not overall strength. They develop that by lifting heavy *** weights!

 

[imported_electric]

<div>
(Lol @ Nov. 24 2009,5:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I wonder whether training with bands equates with adding a set of heavy partials (using a heavier load over reduced ROM)? Ie. if I've understood the method used correctly, the CR group is effectively using more load (and therefore doing extra work) through the strong ROM than the FWR group, so it may be possible for the FWR group to get similar strength improvements to the CR group by performing some extra partials with extra load (equivalent to max band tension).</div>
Lol, from the quote above:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Elastic tension was accounted for in an attempt two equalize the total work done by each group.</div>

It seems they tried to equate both groups so that the difference shown is a result of a different mechanism. Maybe the equalization was not &quot;fair&quot; and didn't account for the extra elastic strength at full stretch (of the band) although that would be a silly mistake by them.

 

[Lol]

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Elastic tension was accounted for in an attempt to equalize the total work done by each group.</div>

OK, thanks electric, I missed that rather important sentence. It would seem a fairly difficult thing to get right. It would have been nice to know exactly what the set up was and what force measurements were taken.

 

[abanger]

Training with elastic bands more efficiently

Alterations in Speed of Squat Movement and the Use of Accommodated Resistance Among College Athletes Training for Power.

No news, perhaps - but in this study, there were actually as large increases in strength with light weight + elastic band and an explosive performance as with heavy weights and a slow finish. The latter is not a deliberately slow execution, but slow because of the weight on the scale. Moderate exercise with fast execution WITHOUT elastic bands gave rise in eksplosivitet but little effect on strength increases.

J Strength Cond Res. 2009 Oct 24 Alterations in Speed of Squats Movement and the Use of Accommodated Resistance Among College Athletes Training for Power.

Rhea MR, Kenna JG, Dermody BM.

1AT Still University-Mesa, Mesa, Arizona, and 2University of Louisville, Louisville, Kentucky.

-The purpose of this study was two Assesse the effect of heavy / Movements slow and variable resistance training Wed peak power and strength development. Forty-eight National Collegiate Athletic Association (NCAA) Division I Athletes (age: 21.4 + / - 2.1 years, all but) were recruited for this 12-week training intervention study. Maximum strength and jumping power were assessed before and after the training program. Athletes were randomly assigned two one of three training groups: heavy resistance / slow movement (Slow), lighter resistance and permanent movement (Fast), or fixed Movements accommodated with resistance (FACC). All training groups performed Similar training programs comp rising free weight resistance training with lower-body compound Exercises. The only difference Among the training intervention was the speed that Which subjects performed the squat exercise and the use of bands (Slow group: 0.2 to 0.4 meters / second; Fast group: 0.6 to 0.8 meters / second, FACC group trained from 0.6 to 0.8 meters / second with the Addition of accommodated resistance in the form of large elastic bands). Post-test data revealed a Significant Difference Between power improvements Between the Slow and FACC groups (p = 0.02). Percent Increase and effect sizes (ES) demonstrated a much greater treatment effect in the FACC group (08.17%, ES = 1.06) with the Fast group (11.0%, ES = 0.80) adapting more Than the Slow group (4.8%, ES = 0.28). The FACC and Slow groups improved strength comparatively (FACC: 9.44%, ES = 1.10; Slow: 9.59%, ES = 1.08). The Fast group improved strength considerably less, 3.20% with an effect size of only 0.38. Variable resistance training with elastic bands appears two provider greater performance benefits with regard two peak force and peak power Than the heavy, slow resistance exercise. Sports conditioning professionals Can utilize bands, and the high-speed contractions, two increase power development.

 

[aa7]

Bumping an old thread

CR was performed using an elastic bungee cord attached to a standard Barbell loaded with plates.

How exactly would this have been set up? I'm interested in buying these elastic bungee cords (but not sure where...), and I'm unsure just how they used them. Were they attatched to the floor?

 

[grunt11]

It depends on the exercise you are using them for how to set them up. For Bench Press they usually go under the bench and attach to the bar near or wrapped under your hands depending on the type. Check out YouTube for videos of how people set them up for Benching, Squatting etc. . . .

You can buy them on Amazon. Also, my local Play-it-Again sports sells a couple types of them but I’m not sure if your local fitness stores in the UK will have them.