Building Explosive Athletes with Band Resistance
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SETTING UP BANDS WITHOUT PEGS
You are pretty lucky if your gym has band pegs on your power rack. And, you'd be more likely to start a rock band with a Sasquatch then find band pegs on your bench. Here is a simple band setup at a commercial gym that works for squats and bench press.
So, what do you do if you want to do some band-resisted speed work?
As an important side note on longevity for older athletes, band-resistance can be 'more comfortable' than straight weight for some pulling and pushing exercises due to the reactivity and "elastic feel" of the movement.
With static straight weight, there is a zero potential to overcome at the transition (isometric | amortization) between the eccentric and concentric phases of a rep that can be hard on beat up elbows and shoulders - so adding a little "spring" to the movement can be a game-changer for your higher volume supplemental or accessory work.
Setting up the Bands
In this quick and easy setup (we used Savage micro bands), you will anchor each end of the band around the handle of a dumbbell and place the dumbbell on the floor. Then, take the loop of the band and put it through the hole of a 45lb plate and lay the plate on top of the dumbbell. You might need to put more plates on top of the setup depending on the tension (of the band and distance from the bar) you're using for the exercise.
Finally, you will grab the band loop and place it around the end of the barbell. This setup works for a squat setup, bench setup, military press setup, and a lot of other exercise variations. You can get really creative.
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