It has often been said that Olympic lifts are the key lifts to developing athletic
explosiveness and absolute strength. I would agree with this and add that these
lifts are critical to developing integrated, not isolated, total body strength and
loading stability. Based on the work done by Gary Gray PT, our body must load
before any functional movement can occur. The quicker and more efficient the
body loads, the faster the body unloads and creates a powerful force production.

Power is defined as Work (Force x Distance) / Time. Athletes often associate
increased power with increasing weight or volume. However as most trainers
realize power can also be increased by decreasing the time variable or in other
words increasing the speed of the movement. This increased speed can occur
with on the eccentric or loading phase as well as with the concentric or
unloading phase.

How do I define “Reactive Training”?

First of all realize that I stole this term from an outstanding powerlifting coach
named Louie Simmons. Louie is incredible with regards to his insight on strength
and power development as it relates to powerlifting and performance. Make
sure you visit his website (WestsideBarbells.com) to learn more.

I define reactive training as the ability to speed up the loading phase of lifting
thus making it respond quicker so in turn a more explosive unloading phase or
acceleration movement occurs. As an example, try to do a simple body weight
reach squat, but instead of focusing on coming up fast, try to see how fast you
can go down, touch a stool with your butt at parallel, and than get back to your
starting position. Make sure your feet remain firmly on the ground and stable.
Do not worry about doing multiple repetitions; just try to do each individual rep
quickly which means you must hesitate at the top of the squat after each rep. to
mentally set yourself.

Why Train Reactively?

This question is better answered in my “Functional Reactive Training” article but
for now consider how movement occurs on the field. Every movement an
athlete makes begins with a quick loading phase. As an example, a simple cut
in football is a quick load or deceleration before exploding into a different
direction. What you do not see is a slow deceleration or loading followed by an
explosive acceleration, similar to what occurs with a traditional barbell squat
performed in the weight room.

So how can we train the body to load quicker using Olympic lifts?

This can be done easily by using elastic resistance. First of all elastic resistance
will speed up loading or gravity’s influences which in turn will cause the body to
neurologically learn how to stabilize quicker in order for the body to transition
into the unloading phase quickly and smoothly. Than secondly the band
challenges the athlete to accelerate throughout the entire movement not just
through a “sticking point”.

Dead-lifts, Jerk Presses, Bench Press, Back Squats, and Front Squats can all be
performed reactively using flexbands. Also many functional auxiliary lifts like
standing pushes, standing pulls, high pulls, standing bicep, dips, or pull ups can
also be challenged reactively. Essentially if a movement is performed in a
functional weightbearing position, by simply adding a light flexband to the
exercise by either attaching to the body directly or to the bar, any exercise can
become reactive.

The following pictures show the band set up I have been using with my
experience athletes for the past 2 years. I have also developed modified
versions for younger athletes using only body weight lifts which I will discuss in
future articles. Keep in mind that the weight will obviously be lessened, usually
to approximately 50% or less of a 1 RM. This is important in order to allow the
athlete to feel in control and confident about accelerating the movement during
either phase. Remember the goal is to create speed and acceleration throughout
the movement, and subsequently I monitor quickness and quality of deceleration
movement first before starting to challenge weight. Once the athlete begins to
demonstrate quick deceleration control and no lose of speed during the
accelerating phase, I will consider adding weight. You also do not want to
create fatigue and therefore keep reps low (usually 2-4 reps) and sets at 5-7. I
will usually work with 3 to 4 athletes in a partnership to allow a 4 to 1 work to
rest ratio to automatically occur.

Advantages of Using Power Bands with Core Lifts

1. Can train for power with less weight which creates less injury potential

2. Creates the need to have to accelerate throughout the entire concentric
movement, which will increase intensity

3. Increases greater primary muscle activation due to the accelerated loading

4. The crisscross set up creates a proprioceptive activation of the trunk muscles
which in turn increases trunk stabilization

5. Flexbands provide other training options with regards to speed and
functional strength development which also trains reactiveness

6. Easy to transfer from athlete to athlete during partner training or with
station set ups

7. Flexbands flat construction allows bands to comfortably adhere to the body,
therefore eliminating slipping or rolling off.

Reactive Bench Press Band Set – up and Lift

Push Press Crisscross Band Set-up and Lift

Mini Band Dead-lift Set – Up & Lift

Dead Lift Crisscross Band Set-Up & Lift

Dead Lift Double Band Set-Up

Barbell Back and Front Squat Set-Up and Lift

Body Weight Squats can be a great way to help athletes develop their downward deceleration speed safely. Again, emphasis should be on performing one rep at a time and not just do uncontrolled speed reps.

Dave Schmitz is an Orthopedic Physical Therapist, CSCS, LAT and a Performance Enhancement Specialist with an emphasis on movement training and retraining. Dave recently created the only website exclusively devoted to functional resistance band training at www.functionaltrainingwithresistancebands.com.

He has written several articles, created 2 E-books and several DVDs on how to implement a Functionally Integrated Training (FIT) approach using resistance band.

Want to learn more about Resistance Band Training? Take a peek at Dave’s video

For our full range of resistance bands visit our store.