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 Yellow 40% of your max lift.
55-80kg Orange 40% of your max lift.
81-114kg Red 40% of your max lift.
115-159kg Blue 40% of your max lift.
160-189kg Blue+yellow 40% of your max lift.
190-230kg Blue+orange 40% of your max lift.
230kg+ Purple 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 Yellow 40% of your max lift.
100-149kg Orange 40% of your max lift.
150-199kg Red 40% of your max lift.
200-249kg Blue 40% of your max lift.
250kg+ Purple 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 Pink 40% of your max lift.
50kg-89kg 2x Pink 40% of your max lift.
90kg-129kg Yellow 40% of your max lift.
130kg-159kg Yellow+pink 40% of your max lift.
160-199kg Yellow+ 2x pink 40% of your max lift.
200kg+ Orange 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 Pink 40% of your max lift.
35kg-54kg 2x Pink 40% of your max lift.
55kg-74kg Yellow 40% of your max lift.
75kg-99kg Yellow+pink 40% of your max lift.
100kg-124kg Orange 40% of your max lift.
125kg+ Red 40% of your max lift.