Which is more beneficial?
Study: The researchers aimed to implement bands and chains into compensatory acceleration training: “Compensatory acceleration training (CAT), which is the process of attempting to achieve maximal acceleration with a moderate to high load,13,14” (Jones, 2014). They took 24 collegiate baseball players and split them into either a 5 week CAT with bands or 5 week CAT with chains block (within their 14 week offseason).
Here is the authors take on the impact of bands and chains (Jones, 2014):
“Accommodating resistance (AR) or variable resistance training methods permit the weightlifter to maintain movement velocity throughout the complete range of motion, by providing decreased total resistance at the point of weakest leverage for the muscle joint or “sticking point” within the exercise.10,20 Training with AR methods, such as elastic bands and weighted chains, will minimize the amount of deceleration at the end of the concentric portion of the lifting exercise, thereby permitting an extended period of acceleration and an improved rate of force development.”
I would like to add personally, that in addition to the above mentioned, bands and chains mimic the actual type of contraction in sport, regardless of whether they allow movement velocity. In other words, regardless of whether the bar is actually moving faster, the intent is that you are trying to move the bar faster. The bands and chains virtually force you to do this.
The bands and chains were adjusted to represent 50% RM, and the sets periodized up each set using a 1×5, 1×4, 1×3 format with increasing intensity.
Results: Both groups increased their maximal upper body strength virtually the same: ” The band CAT and chain CAT groups increased their maximal bench press by 11.74 kg and 11.75 kg, respectively.”(Jones, 2014)
Conclusion: It appears both the use of chains and bands in a short term periodization model provide a viable option to improve upper body strength.
My take: Bands and chains each offer unique benefits. Chains provide a more consistent load at the bottom of the movement and in general do not vary as much between the bottom and top of the movement. Additionally they are generally easier to load and set up, especially with exercises like the deadlift. Bands offer unique advantages too. They generally provide a greater difference between the bottom and top of the exercises. This tends to create an atmosphere where the athlete tends to push hard and fast at the bottom attempting to create as much velocity as possible, which has created the term “attempting to outrun the band”. The athlete knows that the latter portion of the movement is much more difficult and tries to push hard and fast to create momentum. This can be beneficial for sporting movements because the athlete is forced to move the weight fast. In the end, a combination of both in the offseason is probably the best way to go at this point, we will wait and see if any more research comes out directly comparing the two.
Jones, M. (2014). Effect of compensatory acceleration training in combination with accommodating resistance on upper body strength in collegiate athletes. Open Access Journal of Sports Medicine, 183. doi:10.2147/oajsm.s65877
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