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Reverse Band Training Lift Bone-Crushing Poundages With Ease! |
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by Thomas Incledon, PhD(c), RD, LD/LN, RPT, NSCA-CPT, CSCS
How It Started
I compete in strongman competitions and one of the more common events is the log press. Unfortunately the log press is not one of my best events. I was stuck at 220 pounds for one rep. Most guys I know can do this for about eight to ten reps. If I wanted any chance of competing successfully, I had to get better. But what was I to do? Then one day I was talking with Dave Tate and he suggested that I try Reverse Band Log Presses after he saw Art McDermott using them in his own training. I gave it a try and now I am log pressing 310 pounds. This article describes how to use stretch bands for training the log press, but it can be applied to military presses, squats and other movements that move the bar fairly straight up and down.
Setting Everything Up
If you read my previous articles, you know that I will use any and all tools in my quest to get stronger. I have found these giant stretch bands to be very useful in training. The bands are looped around the cross beam at the top of the frame on each side of a power rack. The open ends that hang down are then hooked over the ends of the log or barbell. Test it out and make sure that the tension on both sides is about equal. If it’s not you’ll see one end of the bar move up faster then the other end. When everything is set up properly, you should notice that the weight seems lighter at the start of a pressing movement (ie weight is on your clavicles) and gets harder as you press upwards. In contrast the weight will feel heavier with a squatting movement at the top and appear to get lighter as you squat down. The reason for this has to do with the tension in the bands. As you stretch the bands their elastic properties exert a force to restore the bands to their original lengths. In most cases, the bands will not exert a force on the bar at the top of the movement (depending on the height of the rack relative to your lockout height). In a way, it is like variable resistance free weight training. Roughly speaking, the loads are lighter during mechanically weak positions and heavier during mechanically stronger positions. However in order to keep the weight from stalling out, you have to move the weight very fast.
Sample Workout Routines
The training protocol I have used so far is rather simple. I perform eight sets of three reps of a particular exercise with the bands. There are no clear-cut guidelines, so you will have to use a little trial and error. I found that once the bands were set up, I experienced optimal results working up to a load at my clavicle of 190 pounds, which increased to 220 pounds at lockout. If you are military pressing 200 pounds, you may want to start out with a load that is equal to 30% or 60 pounds at the top. The rule of thumb is to handle a weight that allows you to perform three repetitions in three seconds. Have a training partner time you. Have him give the “Start” command and start the timer. The movement will begin with the bar resting on you clavicle and you should lock it out three times in three seconds. Be careful not to hyperextend you elbow if the weight is too light. If you get done in under 3 seconds, try adding some more weight. Usually 5-10 pounds will be plenty. It should feel easy at the beginning so you can accelerate the weight upwards. Of course as you move up, it gets heavier and becomes harder to press.
Here is a sample cycle that you will use for seven weeks. You should know your maximum military press (1 RM) in order to calculate the loads to use. The idea here is to allow the weight to increase by about 10% as you press the weight upwards. If you can only set the bands up to get 8% or 11% don’t worry about it. This program tells you what to do just for the military press exercise. You can perform one other shoulder movement in the same workout and one other triceps movement (if you train shoulders and triceps together). Make sure that your shoulders are fresh, so don’t train your chest or triceps the day before you use this program as it may slow down your progress. The second shoulder workout of the week you can perform other shoulder exercises. On your band workouts always try to move the weights as fast as possible. At the end of the last workout, try a new max. You should see a major increase.
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