Accommodating Resistance Band Set-up

There follows a description of the band selection and set-up procedures for Range of Motion's Accomodating Resistance training. This applies to Part A (Dynamic Effort) of the My Fitness File Powerlifting sessions. Note, all bands used are Iron Edge bands, so the colours indicated in the table are accurate for these bands only.

For our Dynamic Effort speed work, we recommend 40% bar weight plus 25% band tension at the top of the lift.

Squat Band Attachments

Guidelines:

  • Spotting arms in 5th hole from the bottom.
  • Band around spotting arm once (but around wide part - Uniqfit logo).
  • Calculate percentages from low bar back squat for box squats, and high bar back squats for jumping high bar back squats.
Your Max Bands to use Weight to add
<55kg 15mm 40% of your max lift.
55-80kg 20mm 40% of your max lift.
81-114kg 30mm 40% of your max lift.
115-159kg 45mm 40% of your max lift.
160-189kg 55mm 40% of your max lift.
190-230kg 60mm 40% of your max lift.
230kg+ 65mm 40% of your max lift.

Deadlift Band Attachments

Guidelines:

  • Use inside of rack with pins set in bottom holes.
Your Max Bands to use Weight to add
<100kg 15mm 40% of your max lift.
100-149kg 20mm 40% of your max lift.
150-199kg 30mm 40% of your max lift.
200-249kg 45mm 40% of your max lift.
250kg+ 65mm 40% of your max lift.

Bench Press Band Attachments

Guidelines:

  • Spotting arms in 7th hole from the bottom.
  • Double band around spotting arm.
Your Max Bands to use Weight to add
<50kg 4mm 40% of your max lift.
50kg-89kg 8mm 40% of your max lift.
90kg-129kg 12mm 40% of your max lift.
130kg-159kg 16mm 40% of your max lift.
>160 20mm 40% of your max lift.

Strict Press Band Attachments

Guidelines:

  • Spotting arms in 8th hole from the bottom.
  • Band around spotting arm once.
Your Max Bands to use Weight to add
<35kg 5mm 40% of your max lift.
35kg-54kg 10mm 40% of your max lift.
55kg-74kg 15mm 40% of your max lift.
75kg-99kg 20mm 40% of your max lift.
100kg-124kg 25mm 40% of your max lift.
125kg+ 30mm 40% of your max lift.