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Old 08-31-2011, 08:45 AM   #1
Trey Williams
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Accommodating Resistance Question

My question is regarding band resistance for box squatting on dynamic effort days. I've been working 3 week waves at 50%, 55% and 60%, generally going 10 sets of 2 reps. My understanding is that roughly half of that resistance should be barbell weight and half should be band tension. If that's accurate, should the band tension be measured at the top or bottom of the squat?

My goals are to sprint faster, change direction faster and jump higher, if that makes any difference.

Hopefully Chris Mason will chime in on this, though all opinions are certainly welcome.
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Old 08-31-2011, 12:33 PM   #2
Tim Nakashima
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Re: Accommodating Resistance Question

Read THIS

By the way, Chris has a thread started in the fitness section, specifically for any and all questions about Westside/Conjugate.
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Old 08-31-2011, 04:41 PM   #3
Robert Fabsik
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Re: Accommodating Resistance Question

If you are doing the basic dynamic days, you use the % of your max effort lift to determine the bar weight. Then the amount of band tension or chains depends on your level of strength.

1-2 Sets of 5/8" chains if you bench less than 300--I think if I remember right.

For bench add a mini band doubled up if you bench less than 300.

Louie says to just add bands/chains and don't worry about how it effects your %s.

I know Elite Fitness/Dave Tate has promoted keeping the percentages the same for chains, but decreasing them for the bands since bands are tougher.

Either will probably work, as long as you focus on speed.

Balancing out the amount of band tension bar weight becomes more complicated when you are doing a circa max phase or a ?strength speed? phase. That is beyond me at this point. And unless you are trying these phases, there's no need to complicate it now--stick to your percentages and add 1-2 chains or a mini-band. If you bench more than 300, add a little more chain and either use monster mini or a light.
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Old 08-31-2011, 07:12 PM   #4
Trey Williams
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Re: Accommodating Resistance Question

Cool. Thanks for clarifying, Robert.
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