Summary:
- Band tension applied to the squat and bench press 1 out of 4 workouts resulted in significantly greater rate of power development
- The addition of bands also resulted in greater treatment effects in the squat, bench press, and vertical jump
What the authors did [1]:
- Split 2 groups of individuals into: 1 day a week of variable resistance and 3 days a week of free weights, the second group only used free weights 4 days a week
- Training consisted of a daily undulating program: 4 days per week: 2 power, 2 strength, and 1 hypertrophy oriented training (plus 3 sprint sessions)
- Variable resistance consisted of 30% of 1 RM with 40-60% being the free weight training intensity
- Training consisted of 5 weeks
- Post testing included squat 1RM, bench 1RM, jump height, peak power, Rate of Power Development, 3RM for the clean
Results:
- Significant results for rate of power development
- Large effect sizes for strength measurements and jump heights (although not statistically significant, group sizes most likely too small)
What is different about this study?
- This is the first study to utilize VRT in a daily undulating program
- The amount of tension was greater, most studies subtract band tension from the 1RM and then added the free weight. This study used the amount of free weight total (40-60%) and then added an additional 30% band tension at the top. At the top of the lift the athletes would be working from 70-90% RM and at the bottom use 40-60%.
1.Joy, Jordan M., Ryan P. Lowery, Eduardo Oliveira De Souza, and Jacob M. Wilson. “Elastic Bands as a Component of Periodized Resistance Training.” Journal of Strength and Conditioning Research 30.8 (2016): 2100-106. NSCA.
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