Today’s
featured article is an edited extract taken from my Band Training Manual
which explores some of the reasons why you might want to add elastic
resistance into your training arsenal....
Reason Number 1 - Portability
Unlike most other forms of external resistance, bands and cables are very light and exceptionally portable. This makes them an ideal gymless training tool. I regularly pack my bag with an assortment of bands and cables and set off around London to train my 1-2-1 training clients (a feat that would simply not be possible with heavy metal equivalents.) The portability factor also makes bands and cables a superb travelling companion. If you are on the road a lot, or heading off for an extended vacation the addition of a cable set to your luggage will give you no excuse to let your strength and conditioning diminish whilst away from home.
Reason Number 2 - Versatility
Bands and cables can be hooked up to a door, tree, goal post or simply pinned down by your own body making them an extremely versatile indoor/outdoor fitness solution. Elastic resistance has a host of different applications including: strength development, strength assistance, power development, rehabilitation and flexibility.
Reason Number 3 - Powerful acceleration
Since the resistance applied by bands and cables is relative to the amount they are stretched they act as natural brakes when you perform explosive concentric contractions. This allows you to powerfully accelerate through a whole movement without worrying about the deceleration (that is taken care of by the band.) This style of training is superb for developing explosive strength.
NB - This does not apply if you use a band that is too weak for your current strength levels. As with anything appropriate resistance selections are important.
Reason Number 4 - Matching Strength Curves
Unlike traditional weight training the resistance applied by a band is not uniform throughout the movement. The more the band is stretched the greater the resistance. From a biomechanical standpoint, your body is often weakest in the starting position of an exercise and strongest as you approach lockout. This biomechanical strength curve is mimicked by that of the elastic bands. When your joints are in a weaker position, the resistance is less. When your joints are in a more favourable position for producing greater force the resistance is more!
Reason Number 5 - Kind On Your Joints
This point goes hand in hand with the previous point. Elastic resistance is smooth and kind on joints as the resistance applied by the bands and cables tends to be reduced when your joints are in a weaker/more vulnerable position.
Reason Number 6 - Suitable For All Levels
Bands and cables are suitable for anyone from complete novice to highly advanced trainee. It is simply a case of choosing the exercises and resistance level appropriate for your current level of fitness.
Reason Number 7 - Enhance bodyweight exercises
Bands and cables are great as stand-alone strength & conditioning tools. However they can also be used to assist or resist certain bodyweight movements. This added functionality makes them a must-have for the bodyweight training enthusiast.
Conclusions
So there you go, 7 potential reasons for incorporating bands and cables into your training. I know there are those who scoff at the thought of using elastic resistance as a credible training tool but I can assure you with the right resistance this type of training is no joke and can add real value to your training program!
Till next time,
Alistair
Reason Number 1 - Portability
Unlike most other forms of external resistance, bands and cables are very light and exceptionally portable. This makes them an ideal gymless training tool. I regularly pack my bag with an assortment of bands and cables and set off around London to train my 1-2-1 training clients (a feat that would simply not be possible with heavy metal equivalents.) The portability factor also makes bands and cables a superb travelling companion. If you are on the road a lot, or heading off for an extended vacation the addition of a cable set to your luggage will give you no excuse to let your strength and conditioning diminish whilst away from home.
Reason Number 2 - Versatility
Bands and cables can be hooked up to a door, tree, goal post or simply pinned down by your own body making them an extremely versatile indoor/outdoor fitness solution. Elastic resistance has a host of different applications including: strength development, strength assistance, power development, rehabilitation and flexibility.
Reason Number 3 - Powerful acceleration
Since the resistance applied by bands and cables is relative to the amount they are stretched they act as natural brakes when you perform explosive concentric contractions. This allows you to powerfully accelerate through a whole movement without worrying about the deceleration (that is taken care of by the band.) This style of training is superb for developing explosive strength.
NB - This does not apply if you use a band that is too weak for your current strength levels. As with anything appropriate resistance selections are important.
Reason Number 4 - Matching Strength Curves
Unlike traditional weight training the resistance applied by a band is not uniform throughout the movement. The more the band is stretched the greater the resistance. From a biomechanical standpoint, your body is often weakest in the starting position of an exercise and strongest as you approach lockout. This biomechanical strength curve is mimicked by that of the elastic bands. When your joints are in a weaker position, the resistance is less. When your joints are in a more favourable position for producing greater force the resistance is more!
Reason Number 5 - Kind On Your Joints
This point goes hand in hand with the previous point. Elastic resistance is smooth and kind on joints as the resistance applied by the bands and cables tends to be reduced when your joints are in a weaker/more vulnerable position.
Reason Number 6 - Suitable For All Levels
Bands and cables are suitable for anyone from complete novice to highly advanced trainee. It is simply a case of choosing the exercises and resistance level appropriate for your current level of fitness.
Reason Number 7 - Enhance bodyweight exercises
Bands and cables are great as stand-alone strength & conditioning tools. However they can also be used to assist or resist certain bodyweight movements. This added functionality makes them a must-have for the bodyweight training enthusiast.
Conclusions
So there you go, 7 potential reasons for incorporating bands and cables into your training. I know there are those who scoff at the thought of using elastic resistance as a credible training tool but I can assure you with the right resistance this type of training is no joke and can add real value to your training program!
Till next time,
Alistair
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