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Post by Joey Smith on Aug 2, 2007 22:18:27 GMT -5
Greg give me the run down the advantages of each, how freq to do them , which is better, what they help with, RAW and equipped use....  |
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Post by Greg Crook on Aug 15, 2007 6:53:18 GMT -5
Advantages of both: Bands and chains are training tools used to accommodate resistance. If I wanted to spend the time I could make this as complicated as you wanted but the basic answer is pretty simple, everyone can quarter squat WAY more than they can for a full rep. When doing a full range squat they can only use as much bar weight as they can come out of the hole with or off a box with. This being the case the top portion of the lift gets the shaft. When you add bands or chains to the bar as you come out of the bottom portion of the lift the weight gets heavier the higher up you get forcing you to work the entire range of the squat.
Frequency: This one depends if your speed training or using them in max effort work. For speed work the old rule of thumb was 3 weeks bands, 3 weeks chains. I’ve been able to get away with more than 3 weeks of band work for speed training as long as I keep the weight light. In fact I would only change when I got bored. I used chains more for M/E work rather than speed.
Which is better?: I can’t really say that one is better than the other, both are great tools to train with and both have their place. We all have our favorites but it will be up to the lifter to decide which on works best for him or her.
Raw or equipped: Either way is fine, I would be cautious doing a lot of band work raw because they are hard on the joints. Bands are constantly pulling down on you where as chains are more like static weight. Basically just listen to your body and it will tell you when it’s had enough.
How I use them in training: As far speed training I described that in the above paragraph. My favorite way to use both is Max Effort work, when I don’t have a meet coming up for several months I only use straight weight maybe once every 5-6 weeks. I use some combination of bands, chains or both. On that 5th or 6th week I’ll test my strength with straight weight using a predetermined exercise to gauge my progress.
Thank you again for the question, hope this helps.
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