I have been experimenting with Power Band Training over the past few months courtesy of an experimental research agreement with Iron Edge. I first experimented with these bands over a decade ago, along with many other Physical Preparation Specialists who were doing the same type of research at the time. I am pleasantly surprised at how far the technology has come in terms of safety, as this way of training is unparalleled for functional adaptation. Let me outline how.
The 3 characteristics of functional movement adaptation using power bands are;
- the body is working against gravity
- ground reaction forces are present in overload and overspeed form
- the athlete is dealing with their own momentum
Power Bands are a load enhancer that strengthen the loading phase (overload) and neurologically quicken the unloading phase (overspeed). What this means for the athlete is;
- they are stronger against gravity
- they become more effective at controlling momentum (deceleration)
- while increasing foot quickness and decreasing ground reaction time
The key understanding that is taking place in the brain and nervous system is that we are teaching the proprioceptors to activate the chains of movement (muscle chains) in order to create efficient, effective and reflexive movement.
With Power Band training we are able to train the direction and drivers of movement. This means training movement in sagittal, frontal and transverse planes under overload and overspeed conditions to increase power output, increase resistance to fatigue and reduce injury potential.
The hip attachment trains the lumbo-pelvic girdle and facilitates triple extension (hip extension, knee extension and ankle plantar flexion).
The shoulder attachment includes trunk/abdominal activation and promotes the forward lean which enhances acceleration ability. I have been amazed at how effectively training in the shoulder harness is at educating whole body movement. This is because we are getting vertical adaption via horizontal loading. In other words we are training from the shoulder/neck to the ball of the foot.
Power Band training consists of explosive, short duration training which conditions and enhances anaerobic systems, facilitates neural drive, while training the aerobic system via oxygen debt recovery. The groups I have been exposing to this type of training can’t get enough of it.
By Mark McGrath
http://www.markmcgrath.com.au/