One of the best investment I made was in purchasing a Bungee System from Mike Berry/Strength Cats Training System, about 15 years ago. Berry wrote some great research strength training article on the use of Accommodating Resistance.
Bungee are similar to Bands. However, Berry’s System allows the Bungees to be implemented a bit differently.
One of the unique method in which Bungees are more effective than Bands is with…
Bungee Functional Explosive-Isometric Training
Bungees come in different length and thicknesses. Berry system utilizes a “Three D Ring”. This allows you to quickly and easily increase the Bungee Resistance by attaching it lower or higher on the D Ring", as well as attaching more than on set of Bungees.
Functional Isometrics is traditionally implemented by setting the bar up at a certain position in rack. Then setting a pin a few inches higher.
You progressively load the bar, driving the bar into the upper pin, then holding it in there Isometrically for a few seconds.
However, when ramming lighter, you slam into the upper pin. It doesn’t feel in Bench Pressing and it is especially unpleasant in Squatting.
Attaching the right size Bungee at on the right D Ring setting, allow you to explode up off the lower pin as hard and fast as you can.
There is NO “Whiplash” effect with Bungee Functional Explosive-Isometric Training as with the traditional method.
As you drive the bar up, it quickly decelerate to the point of being in an unmovable partial Bench Press or Squat position. You then perform a Isometric Hold for a few seconds.
The Bungees quickly “Overload” a the Functional Explosive-Isometric, let’s say Bench Press or Squat, depending on how you have set up the Bungees.
The Bungee Loading can be easily, quickly adjusted by hooking it to a lower or higher setting.
Sticking Point Training
Bungee Functional Eplosive-Isometric Training is effective at working the sticking point in a movement.
It allows you to work on driving through you sticking point with speed/power and also increase strength specifically at your sticking point.
With that said, the the Sticking Point isn’t where the bar stop moving. It is a couple of inches below.
A car run out gas and will coast. Thus, where the car stop isn’t where it ran out of gas. It ran out of gas earlier.
[/\quote]I imagine that chains would be similar but I have never used them. [/quote]
The use of Band, Chain or Bungees is essentially the same. It more of a personal choice.
[quote]However, bands are useful for correcting sloppy technique because they will throw you off if you get out of position as you come up. [quote[
That applies to Band, Chain and Bungees.
['quote]Reverse bands sound good in theory, but seeing as only the very top of the lift actually has you holding more than your max, I’m not sure that they are significantly better than heavy squat walkouts or bench holds, which Fred Hatfield used extensively and are still used by some lifters. As far as squat suits and briefs, the effect should be something similar to using a slingshot for bench. [/quote]
The are work. It like driving home. There are usually several different way of getting home that are the same distance and get you there in the same amount of time.
Take the way home (Accommodation Resistance Training Method in this case) that you prefer.
[quote]When I first used the slingshot I found that it threw off my technique slightly but I was still able to handle well over my 1rm, I suppose that a relatively loose suit or pair of briefs would have a similar effect. As far as knee wraps, I hate them, I have yet to break parallel in them, and the only time ever had IT band pain was after squatting in wraps. But of course it would make sense to use wraps if you are going to use a suit or briefs.
Bar Path Trajectory
Any of these method will modify the Bar Path Trajectory for various reasons.
Another interesting fact that muscle firing sequence changes when different load are used.
The muscle firing sequence with a moderately heavy load is different from a near max heavy load.
Thus, training with moderate load to develop technique for a max effort 1 Repetition Max is a not a good idea.
Baseball Batter Anaolgy
Practice hitting a 60 mph ball make you good at hitting a 60 mph ball.,
Practicing at hitting a 60 mph ball so you can hit a 90 mph fast ball is optimal.
To get good at hitting a 90 mph fast ball, you need to practice hitting a 90 mph ball.
Obviously, you start with the 60 mph ball and progressively work your way up to the 90 mph ball.