The Reverse Band Bench in a team setting
Location: The Citadel
Views: 761
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We are seeing 115-120% of their estimated 1RM Bench with the athletes, and about 5% higher than that with our staff. For the athletes, we script the warm ups and first 3 work sets, then let them find their next two work sets for x1-5 depending on the week.
Modified 5-3-1:
week 1 find a x5rm
week 2 find a x3-5rm (beat the previous week)
week 3 find a x1-3rm (beat the previous week)
How much overload, in terms of % over their max can you add and still finish reps? In otherwords, what is the overload max with the 1" bands compared to regular 1RM?
Great stuff
Good stuff Coach. I like this application. I also like to use this type of lightened/overspeed/accelerated method for squats as well as accelerated jumps of all varieties (bilateral/unilateral, reactive, lunge jumps) especially closer to competition periods as we can more closely replicate movement velocities found in most sports.
Great stuff Coach! Keep up the good work!
Nice video Donnell, boys are hitting some heavy benches.