Incorporating Bands and Chains Into Training

**Peaked_18** · 12-09-2005, 03:15 PM

Bands and Chains have been an underground process currently. They are famous with powerlifters everywhere and have helped them ge the highest lifts to be elite. I have met a few elite members of powerlifting and they have all used bands and chains in their training.

Bands and chains supply a different type of resistance into the lift. At the top of the movement, there is more resistance as the band stretches or the chains come off the floor. Example: you are bench pressing with a band and 21 pounds of chain resistance on each side of the bar. At the top there will be something around 60-80 pounds more at the lockout. Say you had two forty-five pound plates on the bar. When you go down and the bar reache your chest, you only feel the 135 on the bar, but when you go up it increases to somewhere around 180 pounds. This will drastically add pounds onto your lifts.

I know many of you are bodybuilders, but that doesn't mean you shouldn't be adding more variety in to your training. Bodybuilders should really focus on every type of training out there. A few cycles of powerlifting, then lighter weights and more towards a bodybuilders goals. Different exercises and adding in more variety to your training. This is one of the best ways to improve your lifts and add a lot more variety into your training. Whether your a bodybuilder or a powerlifter, this is a must have peice of equipent if your goals are getting bigger and stronger.

Jump Stretch Flex Bands

Chains

Articles - Information

Chains & Bands by Louie Simmons

Bands and Chains by Dave Tate

Another discussion is exercise choices for a bodybuilder or powerlifter. Bodybuilders will use more mainstream exercises known by many to build muscle. I feel bodybuilders should include movements such as a floor press, box squat, etc. These exercises used can be a weapon to building mass and gaining strength. The use of these exercises provide a lot more then strength. They also use muscles you probably have never used in your life as well.

Let's keep the discussio going on the topic, please no flamming. I would like some honest opinions and experiences through training on how to be bigger and stronger.

**Peaked_18** · 12-09-2005, 03:18 PM

Exercise Listing

Powerlifting Exercise VIDEOS - This will show a lot more powerlifting form, but will also show a lot more exercises you can use to your advantage.

http://www.irongame.com/videos.html

http://www.theministryoffitness.com/exercises.htm

http://www.abcbodybuilding.com/

http://www.exrx.net/Lists/Directory.html

http://www.exercisedb.com/

http://www.uwlax.edu/strengthcenter/...ideo_index.htm

http://strengthtraining.asimba.com/f...e_group68.html

GPP Information
Endless Sled Dragging Variations That Will Dramatically Improve Your Performance
By Zach Even – Esh
For EliteFTS

--------------------------------------------------------------------------------

The first time I started sled dragging I was hooked from the start. I loved dragging around weights, pushing my lower body to work harder and harder while onlookers gawked with jaws dropping saying “What the hell is that moron doing?!?!?”. Little did they know how effective sled training could be for any athlete or power lifter. Then again, little did they know about anything with regards to training!

I started off using a shoulder harness, a cheap one at that. It was not one of the $ 200 shoulder harnesses either! I basically walked forwards the entire time. I started with one plate and worked up to a plate and a quarter. This was plenty, especially on grass. In addition, I did much more than a few trips of 200 feet. I would drag the sled for a good 15 – 20 minutes across the grass area at the local park.

Shortly after starting to use the sled I called Louie and we spoke about sled work for myself and young athletes. I switched to using the belt for sled dragging instead of the harness to help work the hams and glutes more effectively. I then started to experiment with more sled work after I purchased a rope that is used for water skiing (the rope is split with two handles, shaped like the letter Y). I began doing all sorts of rows, presses, rotational movements, standing ab work, tricep extensions, pull throughs and more. You name it I did it. I basically thought of all the exercises I could do with free weights and bands and used them with the sled.

I also had my younger athletes perform sled work for 10 – 12 minutes per workout and they loved it. They were having a blast, worked the heck out of their posterior chain as well as improved their GPP dramatically. Here is a list of the sled exercises we choose from, constantly rotating and switching them around to avoid boredom and speed the progress:

Forward drag with strap around belt
Backward drag with strap around belt
Side (lateral movement) drag with strap around belt
Side drag while crossing feet over with strap around belt
Bear Crawls done for speed with strap around belt
Walking lunges with strap around belt
Standing Chest press with the split rope (done with elbows in and neutral grip)
Standing Chest press with the split rope (done with elbows out and palms facing down)
Forward lean tricep extension with the split rope
Standing pulldown abs with split rope (done exactly as you would if using a cable or band apparatus)
Pull throughs using the split rope
Forward walking with the rope in pull through position (sumo walks)
Forward walking with arms extended in front (walk with high knees for extra variety)
One arm chest presses (alternate left and right one rep at a time)
Forward drag with split rope, hands behind back
Backward drag with split rope, shoulders retracted slightly if weight is light enough
High pulls using the split rope
Rows to chest with split rope
1 arm rows using split rope
1 arm rows with rotation
Rotational pulls (complete designated reps for one side, then switch to the other side) – start with the rope down by knees and then explosively rotate up and across body
Reverse Fly variations (using light weight / empty sled) – we call these the I, Y & T pulls, since you move your arms in the shape of these letters. These are great for working the smaller muscles of the upper back and deltoids and do not require heavy weights.
This may not even be a full list as I am sure I have forgotten more than a few of the exercises we do. With regards to program design and how to incorporate the sleds, I have experimented with a lot of variations. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you.

I personally like to do a variety of dragging, pushing and pulling using a weight ranging from a plate and a quarter and sometimes up to two plates and a quarter. I might simply use one 45 lb. plate and walk for 30 minutes through the park. The sled work might be done first or last in a workout, or, the sled work alone might be the entire workout!

For the younger athletes, I like to keep them moving with moderate weights on the sled as opposed to taking a trip of 200 feet and then resting. There is nothing wrong with being in shape, and most young kids are in horrible condition. We all know how profound an effect improving their GPP can have on their ability to perform better.

Another benefit for sled work is that it can be a form of Dynamic training. When they press, pull or rotate the sled, they can do so in a very explosive manner. The sled should slide across the grass and the strap or rope should get loose at the completion of the movement. This looseness in the strap shows that they moved the weight explosively. Also, this is a very safe form of dynamic training since they do not have to worry about the eccentric phase of the exercise. A word of caution, make sure your rope or tow strap is long enough so when you pull, rotate or push the weight, the sled does not hit your feet or ankles.

The dynamic work with the sleds is a great way to teach the younger athletes how to explode when moving. The young athlete can see the sled shoot across the grass when they explode, or it may barely move if the weight is too heavy (or perhaps they did not explode). This allows them to understand the principle behind exploding through a movement and creating speed / force.

Sled training is also very economical and can be applied to large groups such as Football teams. A few sleds can go a long way in improving the performance of a team. You can get five sleds, form five lines or have kids partner up and perform 5 reps per exercise and then switch off after every five reps. The sled dragging can be done in relay races moving forwards, sideways and backwards after they have done their pressing and rowing movements and any other exercises you chose for that day.

Your ability to benefit from sled training is numerous. Take advantage of the sled work and use the sleds on a regular basis, at least once a week. Whether you are an athlete, coach or power lifter the sled will find a great place in your workout. Don’t be lazy either. The sled requires you to move your body which will push your GPP up quickly. If you are out of shape it will show when you train. Your training partners will eat you alive and you will look like a pansy getting your ass kicked all over the place! Who wants a training partner that can’t hang when the training gets tough? That’s right, NOBODY wants a training partner like that! Catch my drift?

Especially for the athletes or coaches, how many teams or individuals are using sleds regularly? Probably not too many teams use the sleds regularly if at all. Imagine how much stronger your team can get from doing group training with the sleds. Also, do not wait until summer workouts begin to start implementing sled work. Consistency is key just like it is in all aspects of training. So get your ass out there and start dragging some sleds!

Zach Even – Esh is the owner of Zach Even – Esh Performance Systems located in NJ. To learn more about his methods visit his web sites at www.CombatGrappler.com and www.GridironGladiator.com

The 411 On GPP by Dave Tate

GPP by Bob Youngs

**Peaked_18** · 12-09-2005, 03:19 PM

Keith is a great member here at the site and many other sites. Keith has wrote a lot of helpful articles on various topics that I recommend to everyone. One article that was recent that I admired a lot was his article called "Mutual Respect."

Mutual Respect Pt. 1

In the article it talks about a bodybuilder and powerlifter in the same gym helping each other out. And knowing how much you can learn from each other.

Same thing with these forums. I am a powerlifter and I learn a lot from some of the guys here AJ, W8isGR8, Domink, and Defiant1 to name a few. And I bet they learn a little about powerlifting from me. I feel we can all learn from each other, whether it's a roundtable discussion on any topic or a little information fight (as I call it) and from past experiences. That's what makes these forums so informative and helpful to certain people.

MUST READ: Keith's Articles

geoffsherman · 12-09-2005, 04:14 PM

Excellent articles again. I found the best GPP last night: shoveling snow!!

**Peaked_18** · 12-09-2005, 05:06 PM

Quote:

Originally Posted by geoffsherman

Excellent articles again. I found the best GPP last night: shoveling snow!!

Haha, that would work too.

**antihero** · 12-09-2005, 05:40 PM

Quote:

Originally Posted by geoffsherman

Excellent articles again. I found the best GPP last night: shoveling snow!!

that makes two of us, cept i did it this morn

Get er Done · 12-10-2005, 11:55 PM

nice thread!

indeed snow shoveling is great GPP.

**bigDman** · 12-12-2005, 10:13 AM

shovling snow is aswome. Its even better when you let it melt a little so that its a little wet because then it becomes heavier

12-09-2005, 03:15 PM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Incorporating Bands and Chains Into Training Bands and Chains have been an underground process currently. They are famous with powerlifters everywhere and have helped them ge the highest lifts to be elite. I have met a few elite members of powerlifting and they have all used bands and chains in their training. Bands and chains supply a different type of resistance into the lift. At the top of the movement, there is more resistance as the band stretches or the chains come off the floor. Example: you are bench pressing with a band and 21 pounds of chain resistance on each side of the bar. At the top there will be something around 60-80 pounds more at the lockout. Say you had two forty-five pound plates on the bar. When you go down and the bar reache your chest, you only feel the 135 on the bar, but when you go up it increases to somewhere around 180 pounds. This will drastically add pounds onto your lifts. I know many of you are bodybuilders, but that doesn't mean you shouldn't be adding more variety in to your training. Bodybuilders should really focus on every type of training out there. A few cycles of powerlifting, then lighter weights and more towards a bodybuilders goals. Different exercises and adding in more variety to your training. This is one of the best ways to improve your lifts and add a lot more variety into your training. Whether your a bodybuilder or a powerlifter, this is a must have peice of equipent if your goals are getting bigger and stronger. Jump Stretch Flex Bands Chains Articles - Information Chains & Bands by Louie Simmons Bands and Chains by Dave Tate Another discussion is exercise choices for a bodybuilder or powerlifter. Bodybuilders will use more mainstream exercises known by many to build muscle. I feel bodybuilders should include movements such as a floor press, box squat, etc. These exercises used can be a weapon to building mass and gaining strength. The use of these exercises provide a lot more then strength. They also use muscles you probably have never used in your life as well. Let's keep the discussio going on the topic, please no flamming. I would like some honest opinions and experiences through training on how to be bigger and stronger.

12-09-2005, 03:18 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Exercise and Sled Dragging Exercise Listing Powerlifting Exercise VIDEOS - This will show a lot more powerlifting form, but will also show a lot more exercises you can use to your advantage. http://www.irongame.com/videos.html http://www.theministryoffitness.com/exercises.htm http://www.abcbodybuilding.com/ http://www.exrx.net/Lists/Directory.html http://www.exercisedb.com/ http://www.uwlax.edu/strengthcenter/...ideo_index.htm http://strengthtraining.asimba.com/f...e_group68.html GPP Information Endless Sled Dragging Variations That Will Dramatically Improve Your Performance By Zach Even – Esh For EliteFTS -------------------------------------------------------------------------------- The first time I started sled dragging I was hooked from the start. I loved dragging around weights, pushing my lower body to work harder and harder while onlookers gawked with jaws dropping saying “What the hell is that moron doing?!?!?”. Little did they know how effective sled training could be for any athlete or power lifter. Then again, little did they know about anything with regards to training! I started off using a shoulder harness, a cheap one at that. It was not one of the $ 200 shoulder harnesses either! I basically walked forwards the entire time. I started with one plate and worked up to a plate and a quarter. This was plenty, especially on grass. In addition, I did much more than a few trips of 200 feet. I would drag the sled for a good 15 – 20 minutes across the grass area at the local park. Shortly after starting to use the sled I called Louie and we spoke about sled work for myself and young athletes. I switched to using the belt for sled dragging instead of the harness to help work the hams and glutes more effectively. I then started to experiment with more sled work after I purchased a rope that is used for water skiing (the rope is split with two handles, shaped like the letter Y). I began doing all sorts of rows, presses, rotational movements, standing ab work, tricep extensions, pull throughs and more. You name it I did it. I basically thought of all the exercises I could do with free weights and bands and used them with the sled. I also had my younger athletes perform sled work for 10 – 12 minutes per workout and they loved it. They were having a blast, worked the heck out of their posterior chain as well as improved their GPP dramatically. Here is a list of the sled exercises we choose from, constantly rotating and switching them around to avoid boredom and speed the progress: Forward drag with strap around belt Backward drag with strap around belt Side (lateral movement) drag with strap around belt Side drag while crossing feet over with strap around belt Bear Crawls done for speed with strap around belt Walking lunges with strap around belt Standing Chest press with the split rope (done with elbows in and neutral grip) Standing Chest press with the split rope (done with elbows out and palms facing down) Forward lean tricep extension with the split rope Standing pulldown abs with split rope (done exactly as you would if using a cable or band apparatus) Pull throughs using the split rope Forward walking with the rope in pull through position (sumo walks) Forward walking with arms extended in front (walk with high knees for extra variety) One arm chest presses (alternate left and right one rep at a time) Forward drag with split rope, hands behind back Backward drag with split rope, shoulders retracted slightly if weight is light enough High pulls using the split rope Rows to chest with split rope 1 arm rows using split rope 1 arm rows with rotation Rotational pulls (complete designated reps for one side, then switch to the other side) – start with the rope down by knees and then explosively rotate up and across body Reverse Fly variations (using light weight / empty sled) – we call these the I, Y & T pulls, since you move your arms in the shape of these letters. These are great for working the smaller muscles of the upper back and deltoids and do not require heavy weights. This may not even be a full list as I am sure I have forgotten more than a few of the exercises we do. With regards to program design and how to incorporate the sleds, I have experimented with a lot of variations. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you. I personally like to do a variety of dragging, pushing and pulling using a weight ranging from a plate and a quarter and sometimes up to two plates and a quarter. I might simply use one 45 lb. plate and walk for 30 minutes through the park. The sled work might be done first or last in a workout, or, the sled work alone might be the entire workout! For the younger athletes, I like to keep them moving with moderate weights on the sled as opposed to taking a trip of 200 feet and then resting. There is nothing wrong with being in shape, and most young kids are in horrible condition. We all know how profound an effect improving their GPP can have on their ability to perform better. Another benefit for sled work is that it can be a form of Dynamic training. When they press, pull or rotate the sled, they can do so in a very explosive manner. The sled should slide across the grass and the strap or rope should get loose at the completion of the movement. This looseness in the strap shows that they moved the weight explosively. Also, this is a very safe form of dynamic training since they do not have to worry about the eccentric phase of the exercise. A word of caution, make sure your rope or tow strap is long enough so when you pull, rotate or push the weight, the sled does not hit your feet or ankles. The dynamic work with the sleds is a great way to teach the younger athletes how to explode when moving. The young athlete can see the sled shoot across the grass when they explode, or it may barely move if the weight is too heavy (or perhaps they did not explode). This allows them to understand the principle behind exploding through a movement and creating speed / force. Sled training is also very economical and can be applied to large groups such as Football teams. A few sleds can go a long way in improving the performance of a team. You can get five sleds, form five lines or have kids partner up and perform 5 reps per exercise and then switch off after every five reps. The sled dragging can be done in relay races moving forwards, sideways and backwards after they have done their pressing and rowing movements and any other exercises you chose for that day. Your ability to benefit from sled training is numerous. Take advantage of the sled work and use the sleds on a regular basis, at least once a week. Whether you are an athlete, coach or power lifter the sled will find a great place in your workout. Don’t be lazy either. The sled requires you to move your body which will push your GPP up quickly. If you are out of shape it will show when you train. Your training partners will eat you alive and you will look like a pansy getting your ass kicked all over the place! Who wants a training partner that can’t hang when the training gets tough? That’s right, NOBODY wants a training partner like that! Catch my drift? Especially for the athletes or coaches, how many teams or individuals are using sleds regularly? Probably not too many teams use the sleds regularly if at all. Imagine how much stronger your team can get from doing group training with the sleds. Also, do not wait until summer workouts begin to start implementing sled work. Consistency is key just like it is in all aspects of training. So get your ass out there and start dragging some sleds! Zach Even – Esh is the owner of Zach Even – Esh Performance Systems located in NJ. To learn more about his methods visit his web sites at www.CombatGrappler.com and www.GridironGladiator.com The 411 On GPP by Dave Tate GPP by Bob Youngs

12-09-2005, 03:19 PM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Keith Wassung Keith is a great member here at the site and many other sites. Keith has wrote a lot of helpful articles on various topics that I recommend to everyone. One article that was recent that I admired a lot was his article called "Mutual Respect." Mutual Respect Pt. 1 In the article it talks about a bodybuilder and powerlifter in the same gym helping each other out. And knowing how much you can learn from each other. Same thing with these forums. I am a powerlifter and I learn a lot from some of the guys here AJ, W8isGR8, Domink, and Defiant1 to name a few. And I bet they learn a little about powerlifting from me. I feel we can all learn from each other, whether it's a roundtable discussion on any topic or a little information fight (as I call it) and from past experiences. That's what makes these forums so informative and helpful to certain people. MUST READ: Keith's Articles

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12-09-2005, 04:14 PM	#4
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 4	Excellent articles again. I found the best GPP last night: shoveling snow!!

12-10-2005, 11:55 PM	#7
Get er Done Pro Stature Join Date: Oct 2005 Location: Canada Posts: 169 Recipes: 0 Rep Power: 4	nice thread! indeed snow shoveling is great GPP.