Strength coaches and trainers are always looking to get an edge with their athletes. Some coaches are trying to get creative in the weight room to enhance their athlete’s performance. One method that has been popular in weight rooms is to lift with bands attached to the weights (usually attached to the barbell). The idea behind this training method is that as an athlete goes through a lift (say the squat); the athlete is able to produce greater force and torque at the end range of the motion. This is only true for certain lifts such as squatting, deadlifting, and bench pressing to name a few. At the end range of motion, the weight becomes easier to lift. The band tries to counter-act that by providing greater resistance as the bands stretch further and further. Coaches are trying to account for the natural strength curve by adding resistance at the end of the lift.
Rubber resistance is also used for jumping exercises, such as the Vertimax. The device straps athletes to a platform with bungees connected to various parts of their body. The idea behind this is the same – as the athlete reaches full extension in their jump the resistance begins to increase. In addition, with the Vertimax it enhances the eccentric (downward) movement because the tubing is pulling the athlete down to the ground. This is thought to enhance the stretch load and thus create a more powerful vertical jump.
Overall there is a lack of research and scientific evidence on this particular training method (training with any type of rubber band resistance). But it does appear to be beneficial when the band does not account for too large of the overall workload (around 20-30%). Remember – This method of training is simply one tool within the tool box. Within my personal tool box I store this tool, however it is used very sparingly.
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