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Reactive Methods and the athlete
Matt Wenning
Sport Biomechanics GA/strength coach/powerlifter
Acceleration and reversal strength are huge factors when developing
weight programs for power sports. This is where bands and chains
(reactive methods) have helped lifters to hit crazy numbers and will
become a great asset to training the athlete. When doing normal
weight, the bar must slow down to stop, but the excess tension that
the bands or chains create, require you to push all the way through
the lift (manipulating the strength curve so to speak). No research
that I know of is out yet, but in the near future, I will place my
money on these methods to increase vertical jump, quickness, and
strength above any exercises and methods that are currently known.
Louie has used this analogy many times “Take two football players
both of equal strength, but one has been using bands. As the two
athletes collide on the field, the one that is used to pushing
harder and not slowing down at the top of the movement will push the
other player back (constant acceleration even when the load is
increasing)”. Look at the explosive starts of the elite squatters
today. You can definitely tell which ones are using the reactive
methods due to the power they possess even with 1000+on their backs.
As the athletes rise, the suit and wraps start to give less help and
the bar must maintain upward motion or a stop of the bar may occur.
Now the point to this is to design your dynamic days (days where bar
speed is the main objective) with specificity in mind. Many coaches
use bands and reactive methods incorrectly (with sets of 10 etc).
Please get Mr. Simmons Video on Reactive Methods and see the light.
My recommendation for sports with quick bursts lasting less than 4-6
seconds would be sets of 2-3, with short rest intervals. As for
sports that last longer, I would not advise anything over 4 reps for
reactive methods. Bar weight should be between 50-60 percent.
Reactive methods of the same type should not be used for any longer
than 3-4 weeks, with a unload week recommended. They can also be
used as a variation on max effort days for a change of load and
stimulus.
Bands create lots of kinetic energy, and from my experience seem to
teach the body how to manipulate stretch reflex, and become faster
with heavier weights (power). This is the goal for powerlifters and
should also be a goal for athletics, moving heavy weights quickly is
the key to become stronger and more explosive. This is the key to
transfer of strength to the field or court. Strength is measured in
time not mass.
Bands have taken weight training to new levels. Band training
started to become popular in the mid to late 90s, and at that time
there were only a few 1000+pound squatters. Today there are too many
to count. Many will say gear, or lax rules, but ask how many of
those top lifters use bands in there training? and it will be a high
percentage. The reason is that with bands and chains, the body is
able to squat week in and week out by changing the stimulus on a
consistent basis, while still being very specific, since it is still
a squat.
Reactive methods can also come in the form of weight releasers.
These devices add extra weight on the eccentric part of the motion;
the concentric part is raised with only the bar, as the weight
releasers are lost at the bottom. This helps with over speed
eccentrics, and helps the body to manipulate heavier weights with
more acceleration. The releasers are a great tool, but many programs
that have them, slow down while lifting the bar. The key is to move
quickly (faster down faster up). This is helping with reversal
strength. Many still use these for long duration eccentrics, but
remember the key is to manipulate stretch reflex, and build reversal
strength, not to build mass.
Another great tool is using the bands in the opposite way. This is
called the lightened method. This creates very explosive starts, and
teaches to push hard all the way through. Now instead of the band
tension increasing, the weight is increasing causing a slightly
different stimulus, and giving you another tool in training. This
also allows you to lift more than possible with regular weights to
adjust to your mechanical advantages and disadvantages.
Reactive methods have been around since the old soviet days of
domination. In the western world we are behind the training methods
of the Soviets and Eastern Europe by about 50 years. Many times
drugs are to blame, but are we going to honestly sit back and say
that the US does not have the best equipment, supplements, drugs,
etc? Are training methods are lacking, and its time to update.
Strength in various forms (IE speed strength, strength speed) is the
key to power, and until we realize our true strength potential, the
term power, which is often in strength and conditioning, is a copout
for lifting lighter weights. Of course you move fast with
lightweights, but can you move fast with heavy weights?
One way for us as coaches to mandate and control speed is the use of
Tendo Units. These devices will tell you in meters per second, how
fast the bar is moving and how many watts your athlete is creating.
Tendo units should be in every gym and athletic training center to
ensure proper speed training. They are a must to find proper weights
to use for speed training, as less developed athletes will use less
weight for speed that their stronger counterparts. Some studies say
around 30%, where as the advanced lifter can get up to 60%. The
tendo unit will give you concrete basis for speed work.
The only place I know of to tell you where to find how much chain
and band tension to use for your strength level, is to get Louies
tape on reactive methods and watch it. There he can explain how much
to use, and how to set up the equipment properly. Elite Fitness
systems also have data on that as well. The key is to experiment,
think outside the box, get informed, and train smart.
Matt Wenning
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