Accommodating Resistance Exercises
Band and/or Chain are most effective when used for Accommodating Exercises; movement that are hard at the bottom and easy at the top, such as Squats,Pressing Movements, Deadlifts, Leg Press, etc.’
Research shows that only 30% of an exercise is overload in a movement.
That means around 70% of the exercise is underloaed, undertrained.
Power and Speed
Power is developed in Traditional Exercises with load of 48 - 62% of your 1 Repetition Max.
Power Training is the grease that assist you in sliding through your sticking point in a movement.
In the Squat and Bench Press, the sticking point occurs approximately 4 inches off the chest and 4 inches out of the hole in the Squat.
The use of Band and/or Chain for Raw Lifters allows them to “Power though that sticking point” as well as slightly increase the loading in the sticking point area; the Band and/or Chains slightly increasing the resistance at the sticking point.
With that said, training with Band and/or Chains every training session is something to consider.
Weight Releasers
Weight Releaser are effective for…
- Eccentric Training
They allow you to perform a fairly Heavy Eccentric. The Weight Releaser fall off, allowing you to push the weight back up without having a training partner.
- Preloading The Stretch Reflex
Weight Releaser allow you to preload the stretch reflex. They elicit the same effect as Depth Jumps; dropping off a box and rebounding back up.
The preloading of Depth Jumps and Weight Releasers ensure a greater stretch reflex out of the hole; greater power is produced and developed.
Rotating Weight Releaser in and out of your program amount to varying/changing exercise.
As per corstijeir
[quote=“corstijeir, post:7, topic:267281”]Competition bench presses are not paused. The press command is to be given when the bar has touched the chest and all movement has ceased.
[/quote]
More of A Slightly Paused Touch And Go
A good referee will give you a quick “Press” signal; meaning there is not much of a pause required.
Great Bench Pressers
Great Bench Pressers anticipate the “Press” signal on heavy third attempts.
Doug Young was one of the greatest Benchers and example of this.
At one meet, Doug took 589 lbs on his third attempt (wearing at t-shirt). He jumped the “Press” command signal in driving the Bench Press up, getting three red lights.
Doug took a fourth World Record Attempt at 611 lbs. Doug again anticipated the “Press” signal.
Doug drove the weight right when the signal was given the weight. It was somewhat like a batter in Baseball making it to first base right when the First Baseman makes the catch.
The tie goes to the runner or in Doug’s case the Bench Presser.
The Stretch Reflex
The Stretch Reflex can provide approximately an 18% increase in power.
A one second pause, kills 50% of the Stretch Reflex. (Source: Supertraining, Siff and Verkhoshansky)
That means the less time (in milliseconds) that the bar spends on your chest, paused, the more weight you are going to push up.
Bench Press More Now
Dr Tom McLaughlin (PhD Biomechanics/former Powerlfiter) noted in this book, that Touch and Go Bench Press Training ensured a greater Bench Press.
With all of the above stated, Touch and Go Bench Press Training should be a part of a Competition Bench Press Training Program.
Paused Bench Press Training
Some Paused Bench Press Training is a good idea, as well.
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Heavy Paused Bench Presses build strength off the chest.
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Paused Explosive Bench Press Training with loads of 48 - 62% of 1 Repetition increase the ability to increase power off the chest.
Kenny Croxdale