Increase your bench press

As athletes, we want to strengthen our weaknesses and maintain our strengths. Power plays a huge role in sports. Having power can help you jump higher to block the shot in volleyball, hit the ball farther and making that huge hit in football.  What’s great about building power and strength is that you don’t need a fancy gym to get the job done.  Can we increase strength and power by using elastic bands or variable resistance training?

Joy (2013) examined variable resistance training within the context of a periodized training program, and if a greater load of variable resistance than has been examined in prior research. Fourteen NCAA Division II male basketball players were recruited. Athletes were divided equally into either a variable resistance or control group. The variable resistance group added 30% of their one repetition maximum as band tension to their prescribed weight one session per week. Rate of power development, peak power, strength, body composition, and vertical jump height were measured pre and post treatment. No baseline differences were observed between groups for any measurement of strength, power, or body composition. A significant group by time interaction was observed in which power was greater in VRT post training than in the control group. Significant time effects were observed for all other variables including squat 1RM, bench press 1RM, deadlift 1-RM, clean 3-RM, vertical jump, and lean mass.

The results of this study showed that when using VRT with elastic bands for 1 workout a week, this can increase power. When we think about these power bands, they don’t just add weight; they add different loads at different times.  When you squat, as you come down it is easier than when you push up.  This type of training tool helps you to develop explosiveness differently than with weights.  When I had my strength and conditioning programs, we would use this band all the time and during those times I could feel myself developing in a very positive way. If you are finding that things aren’t moving in the right direction, try adding 3-4 weeks of band work to get things moving again. Coaches can also implement elastic bands at a tension of 30% 1RM to improve performance with their athletes. I recommend, especially with beginning weightlifters is to make sure they understand the proper technique of the lift before they try out the band.

Bench Press

4
8
:60

Squat


4
10
:60

Deadlifts


4
6
:60

Hip Thrust


4
4
:60

Reference:

Written by Chris Barber, CPT