Set The Foundation First
Chains, bands, and eccentric hooks are not tools for beginners or intermediate athletes.
Elite-level athletes training for at least 2 off-seasons (ideally, 3) can earn the right to use accommodating resistance.
These elite-level athletes must be at a technically proficient one (1) rep maximum of at least:
- Squat 1.5x their bodyweight
- Bench Press 1.3x bodyweight
- Deadlift and/or Pulling 1.5x bodyweight
Accommodating resistance is an effective method to apply to elite athletes, however, it must be noted that some of the strongest athletes in the world do not use chains, bands, or eccentric hooks.
That is not to say you should not use them, but I believe that there is a time and place for accommodating resistance methods which I’ve outlined below to be applied to the athletes’ program.
To Break Plateaus with Eccentric Hooks
Eccentric hooks are one of my go-to accommodating resistance exercises I use to break plateaus.
To get someone stronger in a shorter period of time, you expose them to loads they’re unaccustomed to as much as possible for a period of time.
This method of overload is extremely taxing on the nervous system. Therefore, it should be used no more than 3 weeks in a 12-week training cycle.
I use eccentric hooks in phases 2 or 3 for only 3-week blocks, no more than 2x per week.
In the Athlete Activation System, the athlete typically trains four (4) days a week, and during this week in Phase 2 or 3, I use it once per week on volume days to get as many sets with the eccentric loading as possible.
The key is the athlete must be overloaded, and it happens that volume days are the best place to plug eccentric hooks in.
Elite-level athletes will use 10-20 kgs less than their max weight either from day 1 or 2, and do multiple sets and reps as close to their max as possible.
Utilizing the eccentric hooks, the athlete must eccentrically slowly lower 100-130% with the hooks.
To give you an example,
Anthony bench pressed 400 lbs for 3 reps as a max. I would put 360 lbs on the bar and 40 lbs on the hooks.
I will instruct Anthony to slowly lower the bar for a count of 6 to the chest. As the hooks fall off the bar, Anthony will rep out 3 reps with the remaining 360 lbs on the bar.
Now, let’s say you want to use 105% of max, which would be 420 lbs. The 5% (20 lbs) would go on the eccentric hooks.
If Anthony can’t achieve 3 reps when the hooks fall off, I would shift some of the weight to the hooks, so when it falls off, he can rep the 3 reps.
Another scenario for when I would do less than 100% is if Anthony could not sustain lowering the weight in 6 seconds.
You may modify and play around these parameters, but the goal is simple: Expose the athlete to loads they’re unaccustomed to as much as possible for a period of time.
Increase Neuro Drive with Chains
Chains are similarly prescribed on volume days with enough load that the weight on the bar falls within the parametric of volume work set for that day.
The importance when using chains is the emphasis on speed.
I tell the athletes to outrun the chains.
Do not waste the athlete’s time by using a single chain. Use multiple chains and make sure the majority of it hits and comes off the ground link by link or else it’s pointless.
The key to chains is to overload the strength curve, so there’s a minimal load when the athlete is at the bottom of the movement.
As the athlete’s joints extend the load gets heavier link by link, you must emphasize speed.
The athlete must outrun the link which creates more neuro drive as they move the bar as fast as possible.
Improve Leg Spring with Bands
In my experience, athletes as they achieve to get more weight breaking plateaus, sometimes bad habits like shortening their range of motion come into play.
So a technique I use to ensure they get the full range of motion in their squats and use their springs to get out of the hole is the use of bands.
And I keep cueing them, “spring out of the hole.”
Bands are similarly prescribed on volume days with enough load that the weight on the bar falls within the parametric of volume work set for that day.
With the bands (utilizing kinetic energy), make sure there isn’t too much slack at the bottom of the movement. The band should pull them into the ground in the eccentric while the concentric phase is speed.
We do this to improve their leg springs and create healthier tissues and ligaments to ensure the athlete has a longer career.
To Break Mental Monotony
If you have followed us @athleteactivation and @lpsathletic you know that I dislike entertainment training.
Every exercise I prescribe must be after a result. A result that will benefit them in the short term, and also help them achieve the long-term goals of an athlete.
I wholeheartedly believe in the foundation. Even if it’s boring. Boring breeds champions.
That’s why the Athlete Activation System works if the athlete can endure it. But over the years, I’ve found fewer and fewer athletes having the same focus, attention span, and commitment to the process than when I was growing up.
So to help break that mental monotony every now and then, I would prescribe a few accommodating resistance: chains, bands, eccentric work, pause, and partial work just to keep the athlete on their toes.
Now I would never load the athlete with too much. Only a maximum of two of these special exercises at a time on volume days in phase 2 or 3 of their program.
This work creates a byproduct of keeping them mentally sharp.
K.I.S.S.
The key to using accommodating resistance is to keep it simple.
The exact weight of the chains, bands, and even hooks is not as important as paying attention to the velocity of movement and technique.
This comes down to experience and best judgment from the coach. If it’s too much, use lighter chains, bands, or take some weight off the hooks.
You want the athlete to work, so push the limits by safely adding and subtracting the load based on your observation on the volume days.
It’s not enough to just make an athlete physically strong, leverage these training exercises to help them create a stronger mind.
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