Im looking to add band resistance to my squats on ME days(mon) and DE days(fri)
My problem is i dont quite understand how i would hook it up. they say you can hook it to the bottom of the squat rack but that doesnt make sense to me. its a giant rubberband it not open so how could i do that. I could slide it under but than the rubberband wouldnt be facing the right direction to hook onto the barbell after that, and in the pictures i see the bands arent twisted at all. even with dumbells i would need prob. 4 100lb DBs.
also the starting point when the bar is on the hooks is about at my chest. so i would need to hook the band to the bottom of the squat rack, then manually stretch the band to hook onto the bar? what if im using a super strong band?
am i supposed to start the barbell extremely low then try to start squating from there?
I could just use chains but i lift at my local ymca and i doubt they’d want me luggin chains in there.
Does anyone got a read on my situation that can help?
Go to elite fitness systems and order their band training manual. There are many articles and photos there about setting up on squat, deadlift, and bench press.
If there is a support beam at the bottom of the rack parallel to the vertical beams, you can loop the band and hold it there.
Yea just loop it under the bottom support of the squat rack…so it’s like a “U” when you pull the bands up. Then put the right side of the band through the left side and pull it tight so the band wraps around the bottom support of the rack…adjust from there. you may have to loop it twice.
man thanks for the site. that was way more then i had hoped for.
why pay to buy the book when all i needed was that link?
I have 1 more question if you could help.
My 1rm for squats is 375. what kind of band tension and bar weight should i be working with on ME days and DE days? I was thinking to start with one of the lighter bands and have a bar weight of say 135. and go up weight weekly untill my bar weight equals my bodyweight then go up to the next band strength. but thats just off the top of my head I dont know what protocols are actually used with band training.
I plan on getting the elite fitness bands but still might get the iron woody ones im not sure and im 6’0 200lbs if that helps with the band tension at all
That’s a loaded question. I would have the bar weight alot higher than 135. There are a bunch of Dave Tate articles on t-nation.com that discuss this stuff.
but from what ive been reading bands arent only for andvanced pl. they work good for strength from what ive read. im going to look for some dave tate stuff on t-nation
lol ok, i just feel like if your not advance u shouldnt use bands on ur MAX EFFORT DAY, and if u r sprinting u dont even need to do speed squats. what ur bodyweight?
even tho i dont have a 600 squat and a 500 bench i still consider myself advanced. 2 years ago i had a squat of 230 and a bench of 205.
from what im reading it really works on your strength curve. with my genetics if bands work good than there going to work great with me. thanx for all the advice tho. if you can think of anything that could help me that all advice is appreciated.
dude before you even think about using bands for max strength work u need to get stronger… before u think about during speed squats with bands u need to get stronger, does no good to use bands when ur base strength isnt there.
ok so ill hold off on the bands for awhile. what would u say is a good base strength. keep in mind im not a power lifter imma football player. and a WR at that. im bigger and stronger than most WR’s i play with
ok i can have my squat around 420 by the end of my next 4 week strength cycle which starts monday.
thanx again because im pretty sure you were the guy helpin me the most when i was asking questions in the sprint section about my 40yd dash. maybe ill have more questions in about 4-5 weeks after this next cycle. thanks
no special diet at all. im trying to tell you i have the best genetics. im not one of those people who have to work hard to be good its natural. my body fat never goes in double digits. even if i wanted it to i still couldnt. ive always been a star at every sport. that workout gives me gains every time in strength. ive done 3 other 4 week cycles with that workout and ive had those kinds of gains every time. i feel like i have unlimited potential for greatness
do u think u could post me a workout you think would be good for me. just keep in mind im a WR and i also do plyometrics and run full speed routes during the week too