Utilizing Accommodating Resistance

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    16-Nov-2015

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Utilizing Accommodating Resistance

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UTILIZING ACCOMIDATING RESISTANCE

UTILIZING ACCOMMODATING RESISTANCE Zac BrouilletteAssociate Director of Strength and ConditioningOhio University

BRIEF HISTORYIntroduced by Louie Simmons late 80sPowerlifters were hitting plateaus & getting injured trying to handle increased weightsBegan to incorporate accommodating resistance and saw strength increase and injuries decrease

WHY USE ACCOMMODATING RESISTANCE?Strength levels vary through normal exercise ROMWhat you can do at the top of the squat is much different than what you can do at the bottom

100% 1RM130% 1RM115% 1RM

WHY USE ACCOMMODATING RESISTANCE?2. Strength gains can be limited by weak point of movement ROMWhen an athlete misses a lift, where does he/she usually miss?

Accommodating resistance allows athletes to accelerate through sticking points

WHY USE ACCOMMODATING RESISTANCE?3. As athletes reach top of lift they naturally slow down, limiting total RFD

By adding weight through the entire concentric ROM, the athlete is forced to continue to accelerate the bar in order to handle the added resistance

WHY USE ACCOMMODATING RESISTANCE?4. Chains/Bands allow athlete to maximally stimulate muscle through entire ROMForce/Torque Changes with joint angleA given bar weight will under-load certain muscles as they go through full ROM

WHY USE ACCOMMODATING RESISTANCE?5. Accommodating resistance allows athletes to (safely)overreach during the eccentric phaseControlled over-reaching can lead to increased motor unit activity, thus leading to increased strength and ability to produce force

WHY USE ACCOMMODATING RESISTANCE?6. Accommodating resistance lowers overall load on the joints (Chains) As the bar is lowered the load lightensThis is easier on hips, knees, shoulders, & elbowsGreat for older athletes who have more wear and tear and struggle with heavy bar weightGreat rehab tool to reintroduce loaded lifts

STRENTH CURVE EXAMPLE

RESEARCH ON ACCOMMODATING RESISTANCEMel Siff -Compare the effectiveness ofcombined method (band / chains and weights) andfree weight training. (Supertraining, 2003). The resultswere clear:

1. Greater mean and peak forces were generated throughout the movement

2. The stronger eccentric loading and brief transition period provided neuromuscular stimulation similar to that found in plyometric training

3. The force generated during the later stages increased, in strong contrast to that of a normal movement in which force production tends to decrease significantly.

Research on Accommodating Resistance

In general, there seems to be a trend towards higher power outputs during the variable resistance protocols in this option category (Wallace,2006and Godfrey,2011, unpublished).

SETTING UP ACCOMMODATING RESISTANCECHAINS (for Squat)1/4-5ft Accessory Chain5/8-1/2 (20-25lb)-5ft Main Chain1 Small & 1 large CarabineerMake loop with big & small chainsHook big carabineer on small chain loopFor squat, 2-3 links should be on the floorThe big chain should completely deload on the floor at bottom of the squat

Training Parameters (Squat)If you squat under 300 pounds, try using 20-25 pounds of chain (1 Chain) per side.If you squat 300 to 500 pounds, try using 30-40 pounds of chain (2 Chains) per side.If you squat over 500 pounds, experiment with 50+ pounds (or more) of chain (3+ Chains)per side.

SETTING UP ACCOMMODATING RESISTANCE

Hang main chain from accessory chain. 2-3 links should be on the floor

SETTING UP ACCOMMODATING RESISTANCEThe entire main chain should be on the floor (de-loaded) at the bottom position

SETTING UP ACCOMMODATING RESISTANCEThis is improper chain setup. Not enough de-load with this setup

SETTING UP ACCOMMODATING RESISTANCECHAINS (for Bench)1/4-5ft Accessory Chain5/8-1/2 (20-25lb)-5ft Main Chain1 Small & 1 large carabineerMake loop with big & small chainsHook big carabineer on small chain loopFor bench, about half of the big links should be on floorat start of the liftThe big chain should completely deload on the floor at bottom of the bench press

Training Parameters (Bench)If you bench 185-250 pounds, try using 20-25 pounds of chain (1 Chain) per side.If you bench 250-350 pounds, try using 30-40 pounds of chain(2 Chains) per side.If you bench 350-450+ pounds, experiment with 50+ pounds (or more) of chain (3+ Chains)per side.

SETTING UP ACCOMMODATING RESISTANCEHang main chain from accessory chain. of main chain should be on the floor

SETTING UP ACCOMMODATING RESISTANCEAt the bottom of the lift, the chain should be fully de-loaded from the bar

SETTING UP ACCOMMODATING RESISTANCEChain Deadlift Set-up Options

SETTING UP ACCOMMODATING RESISTANCEBandsLightAverageHeavy

Training Parameters (Squat)If you squat under 300 pounds, try using the light (purple) band.If you squat 300 to 500 pounds, try using the average (green) band.If you squat over 500 pounds, try using the strong (blue,black) band.

SETTING UP ACCOMMODATING RESISTANCEHook bands to pegs, rack, or dumbbells, and around collar of bar

SETTING UP ACCOMMODATING RESISTANCE Unrack the bar carefully as the band tension is high & creates instabilityThe band tension will decrease as you lower in the squatThere still will be some band tension in the bottom of the liftSome recommend using boxes as the eccentric overload can be significant

SETTING UP ACCOMMODATING RESISTANCEImproper Setup: Band should never go under the feet and there should not be slack in the band at the bottom of the lift

SETTING UP ACCOMMODATING RESISTANCEBandsMiniLight

Training Parameters (Bench)If you bench under 200 pounds it is not advised to use band tension.If you bench 250-350lbs, try using the mini (red) band double looped. Most Used SetupIf you bench over 400 pounds, try using the light (purple) band double looped.

SETTING UP ACCOMMODATING RESISTANCEDouble loop bands to pegs, rack, or dumbbells, and around collar of barUnrack the bar under control as the band tension will be high The band also creates some instability so the lifter must be experienced

SETTING UP ACCOMMODATING RESISTANCEImproper Setup: Band should not go under bench, too much risk, inconsistent tension

SETTING UP ACCOMMODATING RESISTANCEBand Deadlift Set-up Options

PROGRAMMING ACCOMMODATING RESISTANCESets8-12 SetsReps1-3 repsRest:60s-1:30s%1RM50%-60%Frequency2-3x/wk

Accommodating resistance is commonly used as a Dynamic Effort (speed)training tool

CHAIN/BAND TENSIONSINGLE CHAIN: 44lbsDOUBLE CHAIN: 88lbsTRIPLE CHAIN: 132lbs

LIGHT BAND: 96lbsAVERAGE BAND: 150lbsSTRONG BAND: 220lbsBased on a 6 foot tall athleteTendo Unit SpeedPOWER CLEAN 1.2-1.4 m/sBENCH PRESS:.80-1.0 M/sSQUAT: .80-1.0 M/sDEADLIFT: 1.2-1.4 M/s

ABSOLUTE STRENGTH: .30-.35 M/s

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PROGRAMMING ACCOMMODATING RESISTANCEProgramming Notes:Use in 3-4 week training wavesBand tension can be very stressful on bodyUse bands/chains 3-4 weeks then 1 week rawUtilize Tendo Units when possibleAccommodating Resistance Can also be used for:(Sub)Max effort work (strength-speed)Rehab PurposesAccessory Work

ALTERNATE ACCOMMODATING RESISTANCE EXERCISES

Reverse Band SquatStrength-Speed Squat

ALTERNATE ACCOMMODATING RESISTANCE EXERCISES

Reverse Band BenchReverse Band Deadlift

ALTERNATE ACCOMMODATING RESISTANCE EXERCISES

Banded Back Hypers/Glute Ham RaiseBand Resisted Row

ADDITIONAL INFORMATION:

Does Research Support Bands & Chains:http://www.strengthandconditioningresearch.com/2013/10/14/bands-chains/Benefits of Lifting Chains:http://articles.elitefts.com/training-articles/benefits-of-lifting-chains/Accommodating Resistance:http://www.t-nation.com/free_online_article/sports_body_training_performance/accommodating_resistance

ACCOMMODATING RESISTANCE

QUESTIONS?

CONTACT EMAIL:BROUILLE@OHIO.EDU

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