Ever feel stuck between needing more speed for your lifts or needing more strength to move heavier weights? The answer lies in the force-velocity curve, the scientific relationship between how much weight you lift (force) and how fast you lift it (velocity).
Understanding the Force-Velocity Curve
Imagine throwing a whiffle ball. It’s so light that throwing it twice as fast barely affects the distance. This is because force plays a minimal role with light weights. However, when the weight increases, like with a barbell lift, force becomes crucial.
The ideal lift starts slow, accelerates to top speed, and then decelerates as you reach completion. Too much weight makes the start impossible, while too little weight makes the lift ineffective.
Accommodating Resistance: The Solution
This is where accommodating resistance comes in. One way to achieve this is with fancy machines that adjust speed. However, these machines often lack eccentric motion (the lowering phase) and stability benefits of free weights.
Enter bands! Here’s why bands are a game-changer:
- Barbells alone: Too heavy at the start, too light at the top.
- Bands alone: Too light at the bottom, too heavy at the top.
The magic happens when you combine bands with barbells. This allows you to truly accommodate resistance throughout the entire lift.
Bands Optimize Strength and Speed Training
By adjusting the ratio of band tension to weight, you can target specific goals:
- Speed-strength: Use lighter weights with more band tension.
- Strength-speed: Use heavier weights with less band tension.
Bands Address Sticking Points
The force-velocity curve also considers your posture and joint angles. Different angles allow for different levels of force generation. This explains why some lifters struggle with the start or lockout of deadlifts.
The combination of bands and weight creates maximal tension throughout the entire range of motion, not just your weak points. This is the “peak contraction principle” at its finest.
Bands Enhance the Eccentric Phase (Lowering)
Experiments with a squatter using just weight showed a slow eccentric phase (0.9 seconds). Adding bands significantly increased the eccentric phase (down to 0.55 seconds) while decreasing the concentric phase (lifting). This faster lowering translates to more power in the next lift.
Bands: Mimicking Muscles and Connective Tissue
Like muscles and connective tissue, bands lengthen and contract. This unique property allows them to not only add resistance but also absorb kinetic energy during the lowering phase, ultimately propelling you for a more powerful lift.
Conclusion
Bands are a versatile tool for any lifter looking to build both strength and speed. By understanding the force-velocity curve and how bands accommodate resistance, you can optimize your training and achieve new personal bests!
Check out our previous post about Overcome Accommodation with Accommodating Resistance.