8 hours ago
Here are five things you need to know about band training:
1️⃣ it is one of the best ways to improve power
in the sporting world, maximal strength is pointless (in most cases) if not applied in the shortest amount of time. attaching bands to barbells in extensors lifts helps match the strength curve by accommodating the resistance for the stronger joint angles. in other words, the bands provide extra resistance where the shoulder flexors, and elbow extensors are at their strongest in the range of motion.
it basically teaches the trainee to keep accelerating with the load, which is not the case with a simple loaded barbell. bands are therefore great at teaching the concept of acceleration which is key in improving power.
2️⃣ it is best applied to the extensor chain movements
that means band training is best for movements such as squats, presses, and deadlifts as these exercises have an ascending strength curve in the concentric range. meaning, that the more you displace the load, the greater your mechanical advantage. for example, you are much stronger at the end range of a squat/press/deadlift than at the bottom range.
3️⃣ if you use for flexor dominant exercises such as curls, or chin-ups, use them only for the bottom 30-45º of the starting range
chins and curls share an ascending-descending strength curve, hence, it makes no sense to use the bands for the full range. you are weak in chins and curls at the top range, where the bands exerts the most resistance. therefore, you would use bands only at the bottom range for these movements.
4️⃣ band training is severe work on the tendons
both john meadows and i have made this observation, hence we agree to only recommend them for one workout out of two for the same body part.
5️⃣ band training can be attached to machines that train the extensor chains
bands attached to hack squats, pendulum squats and leg presses units can be very beneficial to overload the strength curve. especially in rehab cases, for example terminal knee extension is the hardest to regain after a quadriceps tendon tear.
➡️in conclusion, band training when used wisely will accelerate gains in strength, power and hypertrophy.