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2006/02/21, 09:19 PM
Ok, I've been searching everywhere and probably just missed it, but I was curious as to where I could find a table or something that tells what kinds of bands are recommended based on 1RM for dynamic box squatting?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/21, 10:05 PM
I posted this in the speed bench sticky (you actually were looking in the right area), but heres the copy and paste:
Band Cycle
Application: Bands are not recommended for beginners. This is because the beginner has not yet developed the muscular and technical base needed for band training. If the trainee feels they do have a good technical base and are ready for bands then the follow cycle is for them. If trainee does not feel they are ready it is best to stick with straight weight and chain cycles until they are ready.
Training Cycle:
Week 1 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 2 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)
Week 3 – 50% for 8 sets 3 reps (use three different grips: close, medium and wide)
* On those days you feel good and the weight feel easy then add 2 sets of 5 reps at the end of the 8 dynamic speed sets with a weight ranging from 10-20% higher then weight used for the dynamic sets.
Suggested Band Tensions (based on max bench press)
100-200 Pounds – Bands not recommended
201-300 Pounds – 30-40 pounds of band tension at the top of the lift
301-400 Pounds – 40-50 pounds of band tension at the top of the lift
401-500 Pounds – 70 - 80 pounds of band tension at the top of the lift
501-600 Pounds – 70 - 80 pounds of band tension at the top of the lift
601-700 Pounds – 100-120 pounds of band tension at the top of the lift
800 Plus Pounds – 140-160 pounds of band tension at the top of the lift
* Bands should be set up so there is always tension at the bottom of the lift. The recommended band tension is based on the total band tension at the top of the bench press.
Let me know if theres anything else I can do for you bro.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/22, 08:25 PM
Ohh so it's the same with squats as bench? I figured it'd be different with the distance being higher. Sorry, I don't really have very much experience with the bands.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/22, 09:08 PM
ooops, my bad. Here, I'll just post the link...
http://www.elitefts.com/documents/top_3_squat_bench.htm
took me a bit to find that. I really need to start re-reading through.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/22, 11:01 PM
Yea, go for it. I am a firm believer that bands can help anyone, regardless of experiance level, and that some form of accomidating resistance should always be present in Dynamic Effort work.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/02/22, 10:52 PM
As if I could come up with any more questions lol. Since my squat max is like 265 (below 300), and the light bands are recommended for 300, could I use minis, cuz they are one step below lights right?
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/02/22, 10:48 PM
Naw man I appreciate it. I couldn't find that stuff anywhere.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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