Variable Resistance Training In Advanced High School Athletics

Variable Resistance Training In Advanced High School Athletics

Strength training is an essential part of developing high school athletes. One effective method that has caught the attention of coaches is the use of variable resistance training. This approach involves the addition of bands to create added resistance, and research has shown that it can lead to significant improvements in overall strength.  In this article, Chris Bartels, a Senior Strength and Conditioning Coach at RAAF Base Richmond, Australia, shares his experience and insights on using variable resistance training for high school athletes. 

Off-Season Training: Boosting Strength

During the off-season, we focus on using variable resistance training to help athletes build strength. We use bands during squat and bench press exercises, but only for older, more advanced athletes who train three or more sessions per week. Because we don’t have any form of velocity measuring devices (such as PUSH, Tendo or GymAware) we prescribe 50/55/60% of 1RM straight bar weight (not considering added load of bands) over three weeks which is very similar to the Dynamic Effort prescriptions made popular from those that follow Westside Barbell. Again, the % mentioned is that of their 1RM with straight weight only. Depending on the height or limb length of the athletes, band tension at the top of the squat is generally between 30-40 kg (66-88 lbs) while the bench press comes in between 15-20 kg (33-44 lbs). This is the lightest band tension we can use based on our equipment and bands available. As mentioned, all athletes start with 50% of 1RM plus band tension and progress % load only for 3 weeks before taking the bands off for an additional 3 weeks. The athletes will still always have a straight weight version of the lift included throughout the program on one of the other two training days. After the 3 week cycle that included variable resistance, we take the bands off and for another 3 weeks using 65/70/75% of 1RM (no bands) with a focus on bar speed. The set-rep scheme is 6×2 for squat and 6×3 for bench press.

Summary of 6-week off-season phase:

  • Squat 6×2 | Bench 6×3
  • 3 sessions per week (1 day per week of variable resistance with bands)
  • Week 1: 50% 1RM | Week 2: 55% 1RM | Week 3 60% 1RM (plus bands)
  • Week 4: 65% 1RM | Week 5: 70% 1RM | Week 6 75% 1RM (no bands; focus on bar speed)

In-Season Training: Fine-Tuning Performance

During the competitive season, we continue to use bands for the bench press exercise. However, we may choose not to use bands for squats as a few athletes may experience hip flexor tightness related to running demands. It’s important to note that other coaches may still incorporate bands for squats during the in-season training. Coaches should always make adjustments based on individual needs and feedback from the athletes.

Preparation for Major Competition: A Tapering Approach

When preparing athletes for a major competition, our approach is to use a tapering strategy to maintain performance. The training program includes two dynamic effort/velocity days using bands in addition to one max strength day. We use a similar loading strategy to the off-season training, with three weeks using bands, followed by three weeks without bands. Instead of increasing loads, we repeat the wave in reverse to bring athletes to a taper, using 60%, 55%, and 50% of their 1RM. We also incorporate bands into different movements such as rows and Romanian deadlifts (RDL) for these athletes.

Observations on Effectiveness: Gains in Strength and More

Our experience with variable resistance training has shown us several positive outcomes:

  1. Improved Intent: Athletes demonstrate increased focus and intent when performing lifts with bands, which transfers to their lifts without bands.
  2. Increased Speed: Heavier lifts are completed at a faster pace, reducing the feeling of grinding through the movement.
  3. Greater Confidence: Athletes exhibit improved technique during the lowering phase of the lift (eccentric phase) and report feeling more confident overall.
  4. Enhanced Technique: Athletes respond well to this training method, possibly due to the bands increasing the “line of pull” and aiding in maintaining proper technique.
  5. Enhanced Performance: Athletes report feeling faster during lifts and experiencing quicker transitions during countermovement jumps.

Conclusion

Variable resistance training with bands can be an effective addition to a high school athlete’s strength training program. It provides a unique stimulus that promotes greater gains in strength, improved technique, and enhanced performance. Coaches should implement a progressive training plan during the off-season and make necessary adjustments during the competitive season. Additionally, monitoring individual responses and modifying the training approach based on athlete feedback is crucial. With the right approach, variable resistance training can help high school athletes reach new levels of strength and performance.

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