L'article complet:

http://www.superphysique.org/articles/les_bandes_elastiques_pour_optimiser_la_musculation_avec_barres_et_halteres

Posté par thejpman ici http://www.muscupassion.com/t3488p330-entrainements-alternatifs-strength-and-conditioning



Speed Strength Training- Bands!

Powerlifting is a series of variables and equations. Body weight, percentages of one rep maximums, total work volume; all of these are relative to the individual, and so are the devices used to train the individual correctly. In this, the third and final, installment of the SWEDE STRENGTH=SPEED

STRENGTH series, I am going to outline the proper use of the most advanced, severe and effective, device known to man for accommodating resistance in speed training: BANDS.


As is usually the case with atypical methods of training, there is a good deal of controversy and misunderstanding surrounding the use of bands. In recent years, the idea of bands being used in powerlifting training has become more widely accepted (mostly due to the fact that Westside Barbell's Louie Simmons swears by them); however, there is still some confusion as to the best way to use them. As I said above, this is greatly dependent on the individual. The 'whens' and 'hows' in this instance must not be overlooked.



If you've been involved in the Iron Game for any length of time, you've probably heard of, or maybe even tried using bands in your training. Regardless of what you've heard or even experienced using them, I'd like you to keep an open mind to the things I have to say. After you've read this article, determine whether or not you fit the profile of someone who is going to benefit from them. If you do, TRY them the way that I recommend. Then make a truly informed decision for yourself.



From time to time in the powerlifting community, you‘ll hear someone speak negatively about the use of bands. Perhaps they "tried them for while" or found that the bands beat up their joints and caused overtraining. You may even hear some of the top guys saying that they've made it as far as they have without the use of bands, so they must not be necessary. To this I respond that "necessary" and "beneficial" are two separate conditions, and that if they would learn to use bands effectively in their training they'd likely make it even further. There is more than one way to skin a cat, but there can be only one BEST way, and people, bands are it.



Training with bands is very much like any other method of training: you have to work your way into it. You wouldn't try to bench 500 pounds on your second day lifting weights, so why would expect to be able to jump right into training hard with bands, if you've never used them before?


Every effective thing has a cost which is equal to its efficacy.



Remember that. It's a hard fact and a rule which should be applied to your training. Just like extremely heavy weight, bands can be very effective for building strength; but in the same way, and perhaps even more so than that heavy weight, bands can be very taxing to your body and it's recovery systems. They must be used with caution; but before we get too wrapped up in the dangers associated with the potential misuse of these fantastic devices, let's talk a little about how they can benefit you... and their origin.



Go back with me if you will, my discerning reader, to the year 1978. ‟Hotel California" is blasting on your new Sony Walkman, ‟The Deer Hunter" and ‟Midnight Express" are playing down at your local movie theater and recombinant DNA techniques are being used for the first time to produce human insulin. Meanwhile, high school football coach, Dick Hartzell is doing experiments of his own on young ball players with padded barbells and chairs. He is having them do a modified box squat, exploding up off of the chairs as fast as they can.



There is a problem: while most of them have great feathered haircuts and bell bottoms, his student athletes don't have much experience performing this type of explosive lift, or squats at all for that matter. They are frequently becoming injured, as a result of improper form and technical errors, but that is not the sum of the cause. There is something missing. This is the moment when Coach Hartzell has an epiphany and first comes up with the idea for his Jump Stretch Bands.



The fact that the bands would add resistance as they were stretched would keep the kids from flying off of their feet and getting hurt while accelerating up from the chair. It would allow them to train explosively under tension, without the same dangers one would face with bar weight on their back. A brilliant idea, which evolved overtime into a device with the myriad applications it has today. However, there were many miles between inception and production and even more between production and profit. In fact, it was a full two years later in 1980 that the first bands were produced and packaged to be sold and used with a wooden base, and it took 19 long years, multiple generations of financial backers and some considerable dedication on the part of Coach Hartzell to make his invention show a profit. Fast forward to 2011 and he's doing quite well, with a training facility in Youngstown, Ohio and at 70 years old he can jump into a full split. He reminds me of Jack Lalanne and it's hard to give someone a better compliment than that. Anyway, we have him to thank for the Jump Stretch Band. There are a few other bands out there, which, to be honest, do the same job, but Jump Stretch Bands are the original. Remember, it took this guy two decades of hard work and obstinate determination to generate enough interest to make them marketable.



Aside from the application for which they were invented, as I pointed out above, resistance bands are used today for a wide variety of things. Every Crossfit YouTuber on earth is using them to stretch out their hip flexors for the worldwide viewing audience; women and men alike are using them for assisted chins in gyms across the country; football players are running against them in offseason training camps; and then there is powerlifting.



Powerlifting is everything brutal and extreme and the way we powerlifters choose to use these things is no exception. We hang them from the tops of power cages and hook them on bars so we can move unimaginable poundages with the lightened method; we use them to press squat and pull against as an added means of variation for our max effort lifts; and, back to the focus of this article, we use them as an accommodating resistance device for speed training.



The first two articles of this series have made it more than clear exactly what accommodating resistance is and why a lifter would want to incorporate it into their training. Now let's take a look, as we did with chains, at the specifics of which level of lifter will want to use bands, which bands should be used and the most effective way to set them up for each lift.



Let's remember going into this that bands are not for everyone. When it comes to speed training, an even smaller portion of the total lifting populous should use them. The numbers which I am going to outline below are the hard and fast figures I stick to when deciding whether or not to use bands in someone's speed work. It seems to me that about 80% of the people I see using bands have no business touching them. Its logical that when someone see that the strongest people are using them, that they will want to do the same, but it's important to understand: if you do not fit the criteria of someone who should use bands in their speed work and you decide to use them anyway, your performance will suffer; your joints will take a beating, your ‟speed" lifts will be slow and pointless and you will not recover from your training. So two weeks down the road, when you are in agony and struggling to finish your workouts, reconsider chains.





These are the rules I have come up with:


1) If you have a raw bench press which is over 300lbs, you can benefit from using bands in your speed bench training. I do not care if you are a man or a woman, the criteria is 300lbs and raw.


2) If you have a raw deadlift or squat which is over 400lbs and under 500lbs, you can benefit from using bands in your speed squats and pulls some of the time. No more than one in four speed workouts should be performed with bands.


3) If you have a raw deadlift or squat which is over 500lbs, you can benefit from using bands in your speed squats and pulls all of the time.


4) You should always start with a maximum of 15% (less for bench, if possible) of your 1RM in accommodating resistance from bands for speed training and wait a minimum of two training cycles before you move that percentage up.


5) You should never exceed a total of 20% of your 1RM in accommodating resistance from bands for speed bench. 20% should not be maintained for more than 2-3 weeks max.


6) You should never exceed 30% of your 1RM in accommodating resistance for speed squats or pulls.


Do not take the above lightly, these are PEARLS I am giving you. Next, on to what types of bands and how they should be used.


For the bench press, for 90% of lifters the answer is a mini band. A full length Jump Stretch mini can be doubled over each end of the bar and anchored to a band peg or with a HEAVY dumbbell. Another company makes a short mini band which also works very well. Use a dumbbell twice as heavy as the max tension of the band. If you need to use two dumbbells per side, that is fine. To figure out where the bar weight should be set, use the 40% of raw 1RM formula I gave you earlier in the series. Figure the tension into that number with the bar on your chest. That is to say: if the bands are giving you 25lbs of tension with the bar on your chest, factor that 25lbs into your 40% of 1RM bar weight. As an example if your 40% is 160lbs, subtract the 25lbs from that number, leaving you with 135lbs of bar weight.





For deadlift, again you have some options. Jump Stretch makes a deadlift platform which is pretty sweet. You can build a platform of your own or train at a gym which has one. Dumbbells can be used as anchors if you don't want to be bothered with a platform. If you go with the short bands, they can be slid over the bar and under your feet. Whatever you decide, figure your tension with the bar on the floor into your 40% of 1RM.


Finally, box squats can be performed with bands in a power rack or on a monolift. If you're like most people and don't have access to a monolift, you can anchor the bands on band pegs (if your rack has them), or with two dumbbells on each side the power rack. Choke the band around both dumbbells and up over the end of the bar. Again, dumbbells should be roughly double the band tension. If you DO have access to a monolift, you can anchor the bands to the pegs, weigh down the monolift's legs with dumbbells as heavy as the band tension and squat away. If it is a dinosaur and doesn't have band pegs, you can choke the bands around the monolift's legs and weigh them down with those same dumbbells, like the picture below. Figure the band tension on the bar when you are sitting on the box into your 40% of 1RM.



For all of these lifts, 40% of your 1RM is simply a starting point. While on speed bench that number should not increase significantly, on squat and deadlift it just might. Always remember that the most important thing when doing speed training is that the bar is moving fast. If it is not, you need to lower the tension or the bar weight or both.



After reading this series you should have a good understanding of how an athlete should train for speed strength using the big three exercises: squat, bench and deadlift. You should have a solid idea of how and when to apply chains and bands to these lifts and hopefully you will incorporate what you've learned into your own training.



The benefits from this type of training are not limited to powerlifters by any means. I work with athletes from wrestlers to hockey players to baseball to track, all of which have seen the difference speed work can make in their performance.



That about wraps it up for now. I'll be back next month with more for you.





Cory ‟Swede" Burns is a Specialist in Strength and Conditioning. As a Raw lifter Swede has broken the APA/WPA world records for bench press and deadlift in his class. This was done at his first sanctioned meet. Swede coaches and develops programming for all levels of athletes and is available for consultation online via swede-strength.com -or in person, at his Apollo, Pennsylvania training facility, Keyhole Barbell Club.

The Science Behind Bands and Chains
By Rob Haan
EliteFTS.com

A lot has been written as to how to set up the bands and chains and how to include them in your training but not much has been written about how they work and how they change the barbell or their effect on the muscles. To my knowledge their have only been three studies that have looked at the use of bands and only one that looked at chains that have been published to this point. I know that several are being worked on now. This is kind of surprising to me because Eugene Sandow was selling a home exercise device in the early 1900’s that used rubber tubing for resistance. In the 1970’s elastic bands were promoted and sold by one company as a cheap method of accomplishing the same things as isokinetic machines.

Yuri Verkhoshansky included a little bit about elastic bands in his 1977 book {Fundamentals of Special Strength-Training in Sport}, which at times can be difficult to read but is a incredible resource. Dick Hartzell invented Jump Stretch bands in the 1970’s and recommended them for stretching, rehab and to be used as the resistance in strength training. Louie Simmons started using them and writing about them in addition to the barbell in the early 1990’s. This has lead to their increase in popularity due to his articles, videos and the success of the lifters at Westside barbell. Chains have also been around since the early 1900’s, they were draped over the bar during deadlifts. Arthur
Jones welded a hook on to the bar and hung chains from it in his first step of perfecting the barbell in 1939 and he later added them to his Nautilus machines (Szmanski 2003). Their are at least 4 different brands of bands that are being sold and 3 different companies selling chains specifically for lifting and another that sells a collar that chains can be attached to.

I do not know why there have been so few studies on the use of chains and bands. It could be that exercise scientists see no reason to do studies because the results speak for themselves. The more likely answer is that the serious strength training is light years ahead of exercise science. Most sports are all about speed and power. Numerous studies have been done in an attempt to figure out what the best training method is. Some coaches say high speed is best. Others believe low speed and some say heavy weights. There are plenty of studies that support each coaches idea. Behm and Sale (1993) found that maximal isometric work was equal to high-speed isokinetics for gains in speed strength. Their conclusion was that it is the intention to move fast and not the actual movement speed that leads to gains in speed strength. Other studies have been done that have compared isometrics to isokinetics. It was found that the isokinetics to be superior but they did not have their subjects push as hard as possible from the start of the isometric contraction. This kind of reinforces Behm and Sales conclusion that it is all about the effort and attempting to move the weight as fast as possible. This is what bands are all about. They force the lifter to push as hard as they can throughout the range of motion, pushing as hard as you can creates maximum tension in the muscle. The bands prevent you from coasting to the finish. If you have read any of the old Soviet weight training manuals you know maximum muscle tension is required to get stronger.

There is also a big disparity in studies that attempt to figure out at which percent of a maximum lift that maximum power output occurs at. If you were to just quickly read through the abstracts of various studies you would find some say as low as 30% and others will say high as 80%. The reason for the difference is that different exercises and different subjects were used and the measurements were taken at different spots in the range of motion. Maximum power output in the snatch increased up to 66% and than dropped off. In the jump squat it is 30%, bench press in the 40-60% range, and squat 80%. Power output of various weight classes is different. 82.5 kg lifters had the highest power output, followed by the 60 kg lifters and than the heavy weights. Baker (2001) found the athletes with the highest level of absolute strength had the highest power output in the bench press in the 46-49% range of their maximum, the not so strong lifters had the highest power output in 64-69% range. This backs up the stronger bench pressers training with a lower percent than the weaker lifters.

Siegal et al. (2002) used the squat on a smith machine with from 30- 90% of maximum and looked at power output at three spots along the movement. The highest power outputs were with 60% at the first marker and with 80% at the third marker. Power output with 30% was double what it was with 90% at the first marker but it was higher at the 2nd and 3rd spots with 90% than 30%. Think about this for a bit, if your objective is to improve speed strength and the highest power output occur with light weights at the start of the lift and heavy weights at the top, and it is best to
train as close as possible to the performance. Bands will allow you to do this, you could start with less than 50% in the bottom of the lift and finish with 100% at the top of the lift and be working at close to maximal power output through the entire range of motion. The power output wound not be quit as high as with the bands because the velocity is slower.

The strength curve is a graph of force production at various points along the range of motion. It changes because of changes in the joint angle, muscle length, and the involvement of other muscles. Elliot et al 1989 studied the strength curve of the bench press. When using maximal weights they found the bar is accelerated of the chest till it reached the sticking point at about 40% completion of the lift. After the sticking point the bar then accelerates again reaching peak force at 60% of the lift and slows down until lockout. With 80% of maximum the bar speeds up for 48.3% of the movement and slows down for 51.7% of the movement. Thus, the lighter the weight the longer the deceleration period. Everyone knows that they can lift much more weight at the top than off the chest. But the upper part of the range of motion is the bar slowing down. This means less force is being applied to the bar. In the bench press you have to do this because your arm is only so long and the bar must return to zero velocity.

Claxton 2001 compared the bench press, bench press throws and the bench press with bands kinematically. The subjects used 30% of there maximum plus mini bands. He found peak power output was highest in the bench press throw, than the bench press and lowest in bench press with bands. The bench press throw peaked before 50% of the
lift was completed, the bench press reached peak power output at 60% and than fell off. The bench press with bands reached its peak at 80% and than had very little fall off until lockout. This shows that if your objective was to demonstrate power you would use the bench press throw. But in training you are trying to increase power and with the bands the muscle is working harder for a longer period of time and the longer the muscle works maximumally the greater the strength gains. Lander et al 1985 found force output was greater at slower speeds on the isokinetic bench press. Rosentsweig et al 1975 found muscle activation and strength gains were greater when the concentric portion of the bench press on an isokinteic machine was performed at 3.5 seconds as compared to 2.0 and 1.5 seconds. This could be called time under maximal tension. Ballistic movements have very little time under tension meaning although the load on the muscle is high it only occurs for a very short period of time like the bench press throws and bench press with light weight from the Claxton Study. I am not talking about Arthur Jones recommendation of doing reps to failure or the Super Slow Guilds concept of performing each repetition at a cadence to ensure the muscle is being worked for 50-70 seconds in order to become stronger. This go back to Behm and Sales (1993) conclusion that it is the effort and the intent to move fast and not the actual movement speed that determines strength gains.

The maximal effort for the increased time period can lead to increased muscle fatigue. Rosentsweig et al 1975 reported the subjects that worked at the slower speed complained of being tired and sore more often towards the end of the study than the other subjects. This is why it is important to decrease training volume and make changes
in your training at least every 3-4 weeks when you use bands.

Berry et al 2001 showed the effect bands have on the deceleration at the top. They compared 2 groups that did 4 weeks of lifting with bands and 4 weeks of compensatory acceleration. The group that did bands second had significantly greater increases in their squat, bench press and vertical jump over the bands first group. The important
test here was the seated medicine ball throw. The bands second group improved by 17.4 inches, 15.4 of these inches from the bands. The bands first group had a net loss of 2 inches after a gain of 8 inches following the bands. Why? The seated medicine ball throw is an explosive movement and to throw it for distance the ball must be accelerated through the entire movement. In compensatory acceleration the movement starts off explosively but must slow down and than stop when the end of the arm is reached. When the bands are used the bar is slowed by the increasing
load and the lifter can accelerate thought the entire movement and it only comes to a stop because of running out of arm. The medicine ball is the same as sports movements. How effective would a boxer be if they purposely slowed the punch or if the football player decelerated prior to making contact. The effect is not as big on the squat or vertical jump because the acceleration can continue. The lifter can come up on his toes or the bar can come off the back. But the lifter can not come off the bench and letting the bar fly upward at the end of the bench press would only be an injury waiting to happen.

Eccentric movements have shown to involve a lower number of muscle fibers than the concentric movement with the same weight. Brandenberg and Docherty (2002) found strength gains were greater when 110-120% of concentric maximum was lowered and 75% lifted as compared to just lifting 75% of concentric maximum which was in agreement with previous research. Doan et al. (2002) found that the average bench press of the their subjects
increased from 97.44 to 100.57 kg with the addition of 5% on the weight releaser. Their conclusion was that the increased eccentric load increased the muscle activation and the stretch of the connective tissue and was what was responsible for the increased bench presses. Louie Simmons has stated in articles and on the Reactive Method
video that bands pull you down faster than gravity, which means an increased eccentric load and leads to gains in strength. Anybody that has ever squatted with heavy band tension can tell you that as soon as you start the decent it feels as if you are being pulled to the floor. Eccentric work has been associated with muscle soreness so this is another reason why decreasing training volume when bands are used is important.

Chains simply serve as a form of accommodating resistance to the strength curve. As the bar is elevated more links of chain come off the floor increasing the load and forcing the lifter the push harder to keep the bar moving. The only study that looked at the effects of chains is Ebben and Jensen (2002) who also looked at bands. They had their subjects perform a 5 RM set and the measured the power output and electrical activity in the muscle on the third repetition. They replaced 10% of the bar weight with bands or chains without saying how much band tension or chain was added. They found their were no significant differences in EMG or ground reaction forces between
the three lifts but the chains did have a slightly greater EMG readings and lower ground reaction forces than the bands or the regular lift. Their subjects did say the bands and chains made the squat feel different. Their conclusion was that bands and chains offer no benefit and they are hard to set up. What is hard about anchoring the bands with a heavy dumbbell and slipping the other end of the band over the end of the bar? The chains only require a loop of light chain around the bar and another loop on the floor with the heavy chain lying through it. This does not seem hard to figure out for me. Bands and chains are not used for repetition maximum work in major lifts, they are used for speed or maximum effort work which is done for sets of 1-3 repetitions. If they had really been interested in making comparisons they would have set them up like those that use them.

To sum it up bands increase the time of maximal or near maximal force and increase the eccentric load which lead to increased strength. They also decrease deceleration so the movements are more like the movements in sports and allow you to work at close to maximum power output throughout the entire range of motion.

Is the use of bands and chains some magical tool that will create supermen? No, the process of getting stronger is slow and takes years of hard work, bands make the work harder not easier. The bands and chains are just a way of stimulating the muscle in a different way and changing the strength curve and the force velocity curve.


Source: http://www.elitefts.com/documents/science_behind_bands_and_chains_.htm

Excellent lien contenant des vidéos de plein d'exercices avec élastiques: http://train.elitefts.com/tag/bands/

Excellent article par Louie Simmons: http://www.westside-barbell.com/westside-articles/PDF.Files/04PDF/Chains%20and%20Bands.pdf

Petite vidéo que j'ai trouvé bien :



je me demandais juste, c'est des bandes de 13 ou 19 inches ? vu que je voudrais voir pour en commander.