Research and News
Posts tagged power
Power training with Thera-Band elastic resistance more effective for older adults
Jun 23rd
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As we age, we lose muscle mass through a condition called “sarcopenia,” which is the age-related loss of muscle fibers. Sarcopenia can lead to decreases in strength and function in older adults, which can increase the risk for disability and injury.Muscular power and reaction time are also important components of function and injury prevention for older adults; specifically, reduced strength of ankle dorsiflexion is associated with an increased risk of falls (Skelton et al. 2002; Whipple et al. 1987). In addition, decreased reaction time is associated with increased falls and motor vehicle accidents in older adults. Power training, which is essentially strength training performed at higher velocities, is becoming increasingly popular for older adult exercise programs. Many studies have shown that strength training exercises can increase strength and function in older adults, but few if any have examined effects of ankle power training on performance or injury prevention in older adults. In addition, few studies have directly compared elastic and isotonic resistance training programs.
Canadian researchers investigated the effects of power training with Thera-Band® exercise bands compared to machine-based resistance training for More >
Adding elastic resistance to free weight bench press better for muscular strength and power
Feb 18th
Free weight isotonic resistance using barbells continues to be the ‘gold standard’ for strength training for power lifting. Recently, strength and conditioning professionals have added elastic resistance to free-weight exercises such as the bench press and squat to increase strength, power and speed. The additional downward force of the band during the early phases of the lift provides increased eccentric loading which may provide greater stimulus for gains in strength and power. In theory, the greater eccentric velocities may shorten deceleration time, which may increase the rate of force development with training.
Adding ‘variable resistance training’ using elastic bands is also thought to provide increased resistance where the joints have more leverage in earlier phases of the lift, with decreasing loads during periods of less leverage near later phases of the movement such as the bottom of the squat. When reviewing the literature on the benefits of adding elastic resistance bands to free weight exercises, some studies suggest it improves strength and power, while others do not.
A study published in the Journal of Strength and Conditioning Research compared traditional bench press training with and without the addition of external variable resistance loads (elastic bands and heavy chains). 36 Division-I AA football players were More >
