Go Back   Olympic Weightlifting Forums - Catalyst Athletics > Olympic Weightlifting > Equipment

Thread Tools Display Modes
Old 12-23-2009, 03:25 PM   #1
Mike ODonnell
Senior Member
Mike ODonnell's Avatar
Join Date: Nov 2006
Posts: 3,560
Default Training with Bands for More Power

Probably not new to many, but interesting study:

J Strength Cond Res. 2008 Mar;22(2):567-74.
The effects of combining elastic and free weight resistance on strength and power in athletes.

Anderson CE, Sforzo GA, Sigg JA.

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

This study was undertaken 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 (i.e., 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 to equalize the total work done by each group. Statistical analyses revealed significant (P < 0.05) between-group differences after training. Compared with C, improvement for E was nearly three times greater for 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 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 to performance adaptations of experienced athletes.
So how do you use bands in training?
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 12-23-2009, 11:52 PM   #2
Timothy Holmes
Join Date: Jun 2008
Posts: 220

How experienced do you need to be to benefit from bands when doing strength/power work?
dec log, goals: states '10 - 5600; states '11 - 6400
Timothy Holmes is offline   Reply With Quote
Old 12-26-2009, 02:14 PM   #3
Blair Lowe
Senior Member
Join Date: Jun 2007
Posts: 607

Hmm, very cool.

Isn't band training supposed to teach how to be powerful, as in rate of number of motor units activated quickly? Isn't that the whole point of them?
Blair Lowe is offline   Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -7. The time now is 11:46 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2016, vBulletin Solutions, Inc.