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Accomodation training
Accommodation
is described, by Zatsiorsky in Tate (2000), as a method of increasing resistance
throughout the entire range of motion rather than a specific point, by using
special means such as bands or chains, due to the forces being less at certain
joint angles. The difference
between bands and chains is that in chains there is a linear increase of
resistance, but when bands are used there is a curvilinear shown by McMaster et
al. (2009) (Figure 1).
Figure 1.
There is an increased eccentric loading phase when training with
bands, because the bands pull the barbell the barbell down (Simmons, 1999). This
increases the eccentric velocities.
Sampson et al. (2014) demonstrated that eccentric limb velocity
potentiates eccentric and concentric force, concentric velocity, and eccentric
EMG amplitude during non-ballistic exercises.
Chains serve as a form of accommodating resistance because as
the bar is ascending; more links of chains are elevated increasing the total
weight, thus athlete’s produces higher forces (Haan, 2012). Previous studies
demonstrated that the use of accommodation training has a positive effect in
mean and peak concentric velocities (Baker and Newton 2009), in power, and
average power (Anderson et. al 2008, Rhea et. al 2009).
Louie Simmons (2011) on his dynamic method uses chains to
increase the rate of force development, which is associated with higher
acceleration and reduced deceleration of the bar at the strongest point.
Although there are a lot of studies which investigate power production, peak
power, peak velocity, and rate of force development, there are minimal studies
that investigate bar deceleration as a main objective.
Berry et. al (2001), in Haan (2012), demonstrated the positive
effect that bands have on reducing the deceleration at the top. They separated
the athletes into two groups, which one did the first 4 weeks of lifting with
bands and the second 4 weeks of compensatory acceleration with the other group
doing the opposite. A significant increase in squat, bench press, vertical jump
and seated medicine ball throw was noted in the group that did bands
second.
Baker and Newton (2009) observed a 10 % increase in mean and
peak concentric lifting velocities in the group which used bench press with free
weight plus accommodating resistance when compared to a control
group.
Anderson et. al (2008), found a significant difference (p
< 0.05) between the experimental group (E) using combined elastic and
free-weight resistance (CR) compared to the control group (C) using only
free-weight resistance (FWR). E group improvement was nearly three times
greater compared to the C group in the back squat exercise, two times greater
in the bench press, and nearly three times greater for average
power.
Rhea et al. (2009) demonstrated a higher per cent increase and
effect size (ES) in power production on the fast accommodation group (17.8%,
ES=1.06) compared to a fast (no accommodation) group (11.0%, ES= 0.80) and a
heavy weight/ slow lifting group (9.59%, 1.08), using a squat
exercise.
Israeltel et. al (2010) studied the effects of bands in EMG
activity of the quadriceps , as well as force and power in a squat using bands
compared to no bands. A significantly greater force, power and EMG activity of
the quadriceps was found when using bands. The EMG activity was greater during
the early parts of the eccentric phase final parts of the concentric.
These studies show significant improvements in performance, yet
there are some technical considerations that need to be addressed. Bands and
chains create instability ((McCurdy et. al 2009), therefore the athletes need to
take some sessions or even weeks to practise the technique of the lifts for
safety and familiarization purposes before loading the bar up.
Stevenson et al. (2010) studied the effect of elastic bands in
the acute biomechanics of a back squat. Barbell velocity during the eccentric
phase and mean positive rate of force development were significantly greater
with bands compared to control group.
Tate (2000) gives
some recommendations to individuals who would like to try and apply this kind
of training. An athlete should
have a background of at least three years of consistent training. Moreover, as
stated earlier accommodation training is kind of eccentric overloading
resistance training, this will make someone sore. Therefore some dietary
adjustments such as: sufficient protein intake and antioxidants
supplements. It is a very
difficult workout to recover from, therefore coaches and athletes should program
them very well, and taken into consideration when max effort session or
competitions.
References
Anderson, C., E., Sforzo, G., A., Sigg, G., A.. (2008). The
Effects of combining elastic and free weight resistance on strength and power
in athletes. Journal of Strength and Conditioning Research. 22 (2),
567-574.
Baker, D., G., Newton, R., U. (2009). EFFECT OF KINETICALLY
ALTERING A REPETITION VIA THE USE OF CHAIN RESISTANCE ON VELOCITY DURING THE
BENCH PRESS. Journal of Strength and Conditioning Research. 23 (7),
1941-1946.
Haan,
R.. (2012). The Science Behind Bands and Chains.Available:
http://articles.elitefts.com/training-articles/the-science-behind-bands-and-chains/.
Last accessed 14th April 2013.
Haan,
R.. (2012). The Science Behind Bands and Chains.Available:
http://articles.elitefts.com/training-articles/the-science-behind-bands-and-chains/.
Last accessed 14/04/2013
Israeltel
, M.A., McBride, J.M., Nuzzo, J.L., Skinner , J.W. and Dayne, A.M. (2010)
Kinetic and kinematic differences between squats performed with and without
elastic bands. Journal of Strength and Conditioning Research . Vol. 24,
No. 1: 190-194.
McMaster, T., Cronin, J., McGuigan, M.. (2009). Forms of
Variable Resistance Training. National Strength and Conditioning
Association. 31 (1), 50-64.
Rhea, M., R., Kenn, J., G., Dermody, B., M..
(2009).Alternations in speed of squat movement and the use of accommodated
resistance among college athletes training for power. Journal of Strength and
Conditioning Research. 23 (9), 2645-2650
Sampson, J.A.,
Donohoe, A. and Groeller , H. (2014) Effect of concentric and eccentric velocity
during heavy-load non-ballistic elbow flexion resistance exercise. Journal of
Science and Medicine in Sport. Vol. 17, No. 3:
306-311.
Simmons
L.(2011). Dynamic Method. Available:
http://www.westside-barbell.com/index.php/the-westside-barbell-university/articles-by-louie-simmons/articles-published-in-2009/407-dynamic-method.
Last accessed 16/05/2014
Simmons, L.P.
(1999) Chain reactions: Accommodating leverages. Powerlifting
USA. 19(12):26-27.
Stevenson, M., W., Warpeha, J., M., Dietz,
C., C., Giveans, R., M., Erdman, A., G. . (2010). Accute effects of elastic
bands during the free-weight barbell back squat exercise on velocity, power, and
force production. Journal of Strength and Conditioning Research. 24 (11),
2944-2954.
Tate, D.. (2000). Accommodating Resistance
How to use bands and chains to increase your max lifts.Available: http://www.t-nation.com/free_online_article/sports_body_training_performance/accommodating_resistance.
Last accessed 16/05/20124.
Accommodation
is described, by Zatsiorsky in Tate (2000), as a method of increasing resistance
throughout the entire range of motion rather than a specific point, by using
special means such as bands or chains, due to the forces being less at certain
joint angles. The difference
between bands and chains is that in chains there is a linear increase of
resistance, but when bands are used there is a curvilinear shown by McMaster et
al. (2009) (Figure 1).
Figure 1.
There is an increased eccentric loading phase when training with
bands, because the bands pull the barbell the barbell down (Simmons, 1999). This
increases the eccentric velocities.
Sampson et al. (2014) demonstrated that eccentric limb velocity
potentiates eccentric and concentric force, concentric velocity, and eccentric
EMG amplitude during non-ballistic exercises.
Chains serve as a form of accommodating resistance because as
the bar is ascending; more links of chains are elevated increasing the total
weight, thus athlete’s produces higher forces (Haan, 2012). Previous studies
demonstrated that the use of accommodation training has a positive effect in
mean and peak concentric velocities (Baker and Newton 2009), in power, and
average power (Anderson et. al 2008, Rhea et. al 2009).
Louie Simmons (2011) on his dynamic method uses chains to
increase the rate of force development, which is associated with higher
acceleration and reduced deceleration of the bar at the strongest point.
Although there are a lot of studies which investigate power production, peak
power, peak velocity, and rate of force development, there are minimal studies
that investigate bar deceleration as a main objective.
Berry et. al (2001), in Haan (2012), demonstrated the positive
effect that bands have on reducing the deceleration at the top. They separated
the athletes into two groups, which one did the first 4 weeks of lifting with
bands and the second 4 weeks of compensatory acceleration with the other group
doing the opposite. A significant increase in squat, bench press, vertical jump
and seated medicine ball throw was noted in the group that did bands
second.
Baker and Newton (2009) observed a 10 % increase in mean and
peak concentric lifting velocities in the group which used bench press with free
weight plus accommodating resistance when compared to a control
group.
Anderson et. al (2008), found a significant difference (p
< 0.05) between the experimental group (E) using combined elastic and
free-weight resistance (CR) compared to the control group (C) using only
free-weight resistance (FWR). E group improvement was nearly three times
greater compared to the C group in the back squat exercise, two times greater
in the bench press, and nearly three times greater for average
power.
Rhea et al. (2009) demonstrated a higher per cent increase and
effect size (ES) in power production on the fast accommodation group (17.8%,
ES=1.06) compared to a fast (no accommodation) group (11.0%, ES= 0.80) and a
heavy weight/ slow lifting group (9.59%, 1.08), using a squat
exercise.
Israeltel et. al (2010) studied the effects of bands in EMG
activity of the quadriceps , as well as force and power in a squat using bands
compared to no bands. A significantly greater force, power and EMG activity of
the quadriceps was found when using bands. The EMG activity was greater during
the early parts of the eccentric phase final parts of the concentric.
These studies show significant improvements in performance, yet
there are some technical considerations that need to be addressed. Bands and
chains create instability ((McCurdy et. al 2009), therefore the athletes need to
take some sessions or even weeks to practise the technique of the lifts for
safety and familiarization purposes before loading the bar up.
Stevenson et al. (2010) studied the effect of elastic bands in
the acute biomechanics of a back squat. Barbell velocity during the eccentric
phase and mean positive rate of force development were significantly greater
with bands compared to control group.
Tate (2000) gives
some recommendations to individuals who would like to try and apply this kind
of training. An athlete should
have a background of at least three years of consistent training. Moreover, as
stated earlier accommodation training is kind of eccentric overloading
resistance training, this will make someone sore. Therefore some dietary
adjustments such as: sufficient protein intake and antioxidants
supplements. It is a very
difficult workout to recover from, therefore coaches and athletes should program
them very well, and taken into consideration when max effort session or
competitions.
References
Anderson, C., E., Sforzo, G., A., Sigg, G., A.. (2008). The
Effects of combining elastic and free weight resistance on strength and power
in athletes. Journal of Strength and Conditioning Research. 22 (2),
567-574.
Baker, D., G., Newton, R., U. (2009). EFFECT OF KINETICALLY
ALTERING A REPETITION VIA THE USE OF CHAIN RESISTANCE ON VELOCITY DURING THE
BENCH PRESS. Journal of Strength and Conditioning Research. 23 (7),
1941-1946.
Haan,
R.. (2012). The Science Behind Bands and Chains.Available:
http://articles.elitefts.com/training-articles/the-science-behind-bands-and-chains/.
Last accessed 14th April 2013.
Haan,
R.. (2012). The Science Behind Bands and Chains.Available:
http://articles.elitefts.com/training-articles/the-science-behind-bands-and-chains/.
Last accessed 14/04/2013
Israeltel
, M.A., McBride, J.M., Nuzzo, J.L., Skinner , J.W. and Dayne, A.M. (2010)
Kinetic and kinematic differences between squats performed with and without
elastic bands. Journal of Strength and Conditioning Research . Vol. 24,
No. 1: 190-194.
McMaster, T., Cronin, J., McGuigan, M.. (2009). Forms of
Variable Resistance Training. National Strength and Conditioning
Association. 31 (1), 50-64.
Rhea, M., R., Kenn, J., G., Dermody, B., M..
(2009).Alternations in speed of squat movement and the use of accommodated
resistance among college athletes training for power. Journal of Strength and
Conditioning Research. 23 (9), 2645-2650
Sampson, J.A.,
Donohoe, A. and Groeller , H. (2014) Effect of concentric and eccentric velocity
during heavy-load non-ballistic elbow flexion resistance exercise. Journal of
Science and Medicine in Sport. Vol. 17, No. 3:
306-311.
Simmons
L.(2011). Dynamic Method. Available:
http://www.westside-barbell.com/index.php/the-westside-barbell-university/articles-by-louie-simmons/articles-published-in-2009/407-dynamic-method.
Last accessed 16/05/2014
Simmons, L.P.
(1999) Chain reactions: Accommodating leverages. Powerlifting
USA. 19(12):26-27.
Stevenson, M., W., Warpeha, J., M., Dietz,
C., C., Giveans, R., M., Erdman, A., G. . (2010). Accute effects of elastic
bands during the free-weight barbell back squat exercise on velocity, power, and
force production. Journal of Strength and Conditioning Research. 24 (11),
2944-2954.
Tate, D.. (2000). Accommodating Resistance
How to use bands and chains to increase your max lifts.Available: http://www.t-nation.com/free_online_article/sports_body_training_performance/accommodating_resistance.
Last accessed 16/05/20124.