Accommodating resistance is a training modality commonly used in the squat, bench and deadlift. Accommodating resistance with bands creates maximal tension throughout the entire movement due to a principle known as the peak contraction principle, which states muscles are used maximally only at the weakest point of motion. Bands and chains help improve neurological responses that lead to much more explosive movements. Incorporating these modalities helps to make the top portion of the lift much more difficult; the load is heavier at the top because of the band tension/chain length on the barbell. This means that the lifter must accelerate through the entire lift. Accommodating resistance can be implemented by using three different types of equipment: stretch bands, chains and weight releasers. Let’s look at the function of each of these implements and how to incorporate them into your training. * Bands are very similar to our connective tissue in our body in the way they contract and lengthen. They help train the big 3 movements (squat, bench, and deadlift) by overloading the eccentric portion of a lift. Bands are very similar to our connective tissue in our body in the way they contract and lengthen. This helps increase starting strength as well as reversal strength. The additional eccentric overload also helps build muscle mass. Bands can also be utilized for accessory movements. These include face pulls, triceps extensions, triceps band pushdowns, band pull aparts, good mornings, and band pull throughs. Band movements can be great for “prehab” or injury prevention on light/recovery days.. * Chains in the mix helps to improve a person’s starting strength. Chains are great for improving acceleration as well as a much stronger lockout in the bench press. Chains should unload at the bottom portion of the lift (concentric portion). Bands create more force and help to increase the amount of kinetic energy one uses. Accommodating resistance is great for a dynamic day or speed day because often times weights are either too light or too heavy to be moved at the proper speed. An athlete can use a barbell with a certain percentage of weight and band tension to help optimize bar speed. The ratio of straight weight to accommodating resistance can then be adjusted for a particular goal. The possibilities are limited only by your imagination. Train hard, and most importantly, train optimally over maximally. Example workout Referred to as dynamic day Lower body Box squats 40% of bar weight 8-12 sets of 2 reps 30-45 seconds rest in between 20-25% band tension 180-200 lbs at top Deadlifts 45-50% of bar weight 8-12 sets of 2 reps 30-45 seconds rest in between 20-25% band tension 180-200 lbs at top Touch up or pre hab day All bands Lighter bands Shoulder pre hab circuit Face pulls Band disclocates Band with abduction /adduction Band pull aparts 2-3 sets 12-15 reps each Triceps 2-3 sets Elbows out extension x15 Band pushdowns x15 Overhead triceps extension x15 Example upper body dynamic day Bench press Bar weight 40% 1RM 9x3 45 seconds rest in between Alternate grips Close , medium , wide grip Superset with 1-2 pulls Chest supported rows Face pulls X12-20 reps each



Accommodating resistance is a training modality commonly used in the squat, bench and deadlift. Accommodating resistance with bands creates maximal tension throughout the entire movement due to a principle known as the peak contraction principle, which states muscles are used maximally only at the weakest point of motion. Bands and chains help improve neurological responses that lead to much more explosive movements. Incorporating these modalities helps to make the top portion of the lift much more difficult; the load is heavier at the top because of the band tension/chain length on the barbell. This means that the lifter must accelerate through the entire lift. Accommodating resistance can be implemented by using three different types of equipment: stretch bands, chains and weight releasers. Let’s look at the function of each of these implements and how to incorporate them into your training.
Bands are very similar to our connective tissue in our body in the way they contract and lengthen. They help train the big 3 movements (squat, bench, and deadlift) by overloading the eccentric portion of a lift. Bands are very similar to our connective tissue in our body in the way they contract and lengthen. This helps increase starting strength as well as reversal strength. The additional eccentric overload also helps build muscle mass. Bands can also be utilized for accessory movements. These include face pulls, triceps extensions, triceps band pushdowns, band pull aparts, good mornings, and band pull throughs. Band movements can be great for “prehab” or injury prevention on light/recovery days..
Chains in the mix helps to improve a person’s starting strength. Chains are great for improving acceleration as well as a much stronger lockout in the bench press. Chains should unload at the bottom portion of the lift (concentric portion). Bands create more force and help to increase the amount of kinetic energy one uses.
Accommodating resistance is great for a dynamic day or speed day because often times weights are either too light or too heavy to be moved at the proper speed. An athlete can use a barbell with a certain percentage of weight and band tension to help optimize bar speed. The ratio of straight weight to accommodating resistance can then be adjusted for a particular goal. The possibilities are limited only by your imagination. Train hard, and most importantly, train optimally over maximally.
Example workout
Referred to as dynamic day
Lower body
Box squats
40% of bar weight
8-12 sets of 2 reps
30-45 seconds rest in between
20-25% band tension 180-200 lbs at top
Deadlifts
45-50% of bar weight
8-12 sets of 2 reps
30-45 seconds rest in between
20-25% band tension 180-200 lbs at top
Touch up or pre hab day
All bands
Lighter bands
Shoulder pre hab circuit
Face pulls
Band disclocates
Band with abduction /adduction
Band pull aparts
2-3 sets 12-15 reps each
Triceps
2-3 sets
Elbows out extension x15
Band pushdowns x15
Overhead triceps extension x15
Example upper body dynamic day
Bench press
Bar weight 40% 1RM
9×3
45 seconds rest in between
Alternate grips
Close , medium , wide grip
Superset with 1-2 pulls
Chest supported rows
and
Face pulls
X12-20 reps each