Why Do We Use Bands and Chains?
At BMF Training we use bands and chains to increase strength gains, improve explosiveness, and enhance muscle growth. Bands and chains increase Rate of Force Development (RFD) by way of accommodating resistance. Accommodating Resistance (AR) is used to overload the strength curve of an exercise. This means the resistance is lighter at the weakest position of an exercise and heavier at the strongest position of the exercise.
Adding Accommodating Resistance (AR) to your training can have many benefits such as:
Break Through Sticking Points - AR allows for greater bar-speed compared to just straight weight. Tension increases through Range of Motion (ROM) forcing the athlete to accelerate through each and every rep.
Altering and Optimizing the Strength Curve - Accommodating resistance corresponds with the strength curve meaning your band tension and chain weight will be highest where you are strongest (top of the movement) and lowest where you are weakest (bottom of the movement). As straight weight increases, the bar speed decreases. Maximal strength force is high, and velocity (speed of the bar) is low. Accommodating resistance gives you the ability to develop speed-strength whereas simply adding straight weight bar velocity will inevitably decline.
Improves Rate of Force Development (RFD) - Provides more resistance without compromising bar speed. Without bands or chains, bar deceleration will occur, and when bar speed is too slow, RFD cannot be developed. AR forces you to accelerate through full ROM and becoming more explosive to improve strength.
Improves Ability to Handle and Absorb Force - Being able to handle force is crucial to any sport and activity. AR teaches the athlete to absorb more force by way of Overspeed Eccentric and in turn increases strength. Overspeed Eccentric occurs with bands being able to pull you down faster than gravity, causing increase amount of kinetic energy and a strong stretch reflex to your muscles.
Reduce Muscular/Joint Wear and Tear - At BMF we mostly use AR for Dynamic Effort Work but AR can also be used for Max Effort work. The advantage here is you will be able to use less straight weight while still overloading the top of a given movement. Loading through the complete ROM will be lower which equates to less breakdown and delayed soreness to your muscles and joints.
Bands and Chains add many scientific benefits to training. But one of my favorite reasons we use them here at BMF is that they keep training fun and interesting. The more we keep training fun and interesting, the more likely people will adhere to their fitness. Consistency beats intensity every time!
-Coach Mike