The reason this is important is that chains and bands give you the ability to develop explosive strength.

So instead of benching with high weight and slow velocity (maximal strength), or low weight with fast velocity (speed), you can work in the middle of the graph and accelerate the bar in both the lowering and raising phases of the movement.

The bar is lightest when your leverage is at its weakest, and the bar gradually increases in weight as leverage improves. You are getting ready to bench with 200 pounds on the bar. As you bring the weight down to your chest, the bar gets lighter because more of the chains are lying on the ground.

NIFS has recently updated the weight room, including seven new half racks.

Each rack has lower band pegs, and almost all of the racks have chains on the hooks at the top of the rack.

I hope this post answers your questions on whether this type of training is right for you.

If you are interested in trying this, be sure to ask a coach to make sure the setup is right, and always have a spotter to ensure safety.

This results when an athlete can absorb more force eccentrically (lowering phase), allowing you to apply higher levels of force concentrically (rising phase) in less time.

Sport performance is about which athlete can absorb more force, enabling the athlete to produce more power.

Several people have asked why you would ever need the band pegs or chains to do your everyday squat or bench.

In this post, I cover what accommodating resistance is and the benefits of using this form of training.

The Benefits of Accommodating Resistance Bands and chains train acceleration and rate of force development, which is great for the development of power.