Accomodating 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.
Band usage (use the indicated band thickness based on your max):
- <55kg: 15mm
- 55-80kg: 20mm
- 81-114kg: 30mm
- 115-159kg: 45mm
- 160-189kg: 55mm
- 190-230kg: 60mm
- 230kg+: 65mm
Deadlift Band Attachments
Guidelines:
- Use inside of rack with pins set in bottom holes.
Band usage (use the indicated band thickness based on your max):
- <100kg: 15mm
- 100-149kg: 20mm
- 150-199kg: 30mm
- 200-249kg: 45mm
- 250kg+: 65mm
Bench Press Band Attachments
Guidelines:
- Spotting arms in 7th hole from the bottom.
- Double band around spotting arm.
Band usage (use the indicated band thickness based on your max):
- <50kg: 4mm
- 50-89kg: 8mm
- 90-129kg: 12mm
- 130-159kg: 16mm
- >160kg: 20mm
Strict Press Band Attachments
Guidelines:
- Spotting arms in 8th hole from the bottom.
- Band around spotting arm once.
Band usage (use the indicated band thickness based on your max):
- <35kg: 5mm
- 35-54kg: 10mm
- 55-74kg: 15mm
- 75-99kg: 20mm
- 100-124kg: 25mm
- 125kg+: 30mm
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