HIGH-LOAD VARIABLE RESISTANCE TRAINING


There’s a mindset in the weight room that more is better. This generalization holds up for the most part when you’re talking about progressive resistance. But what about when you’re using bands for power training? A study published in the Journal of Strength and Conditioning Research looks at high-load variable resistance as a part of a periodized training program.

Seven college basketball players added 30% of their one rep max (1RM) as band tension one weight room session per week. Another 7 continued their traditional periodized weight training program. Compared to the control group, subjects using bands realized significant increases in rate of power development as well as 1RM bench press, squat and deadlift. They also showed greater gains in muscle mass, 3RM clean and vertical jump height.

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