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 Powerlifting sessions. 

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.