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T Nation.Com Chains for Speed, Strength and Power

Author: Andy Bolton | Created: Mon Feb 11 22:59:10 UTC 2013 | Last Updated: Tue Feb 12 00:02:34 UTC 2013

From http://www.t-nation.com, by Andy Bolton
Chains are highly effective for building speed, strength, and power. In fact, there isn't another

From http://www.t-nation.com, by Andy Bolton
Chains are highly effective for building speed, strength, and power. In fact, there isn't another "tool" I know of that you can use just once and actually see (and feel) the results in the very same training session.

Here's how they work:

  • Chains (and bands) accommodate resistance.
  • Chains greatly reduce the natural deceleration phase that occurs as you approach lockout.
  • As you lower the bar, the chains de-load, making the weight lighter.
  • As you raise the bar back to lockout, the chains reload, making the weight heavier.
  • You'll find that the chains help you build both starting strength and lockout power.
  • Once you've performed a few reps with chains on the bar, you'll notice that you automatically start to explode the bar up faster.
  • The chains will increase your speed very quickly.

    Here's a little experiment:

    Take 50% of your max squat and perform three doubles with that weight. Next, add 20 pounds of chain to each side of the bar and do three more doubles. The results will shock you.

    Even though the total weight on the bar has increased, you'll suddenly move the bar faster with the chain on than with the chain off!

    Here are some other variations to play with:

  • If you squat under 300 pounds, try using 10 to 15 pounds of chain per side.
  • If you squat 300 to 500 pounds, try using 20 to 30 pounds of chain per side.
  • If you squat over 500 pounds, experiment with 40 pounds (or more) of chain per side.

For the complete article go to http://www.t-nation.com

From http://www.t-nation.com, by Andy Bolton
 

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