132 Chapter 6: Training for Strength Training Considerations for Advanced Lifters Some additional methods of strength training for advanced lifters to consider include eccentric training, also referred to as negative training, partials, chains, bands and Olympic lifts. Partials, chains and bands are commonly employed by competitive powerlifters, especially for lifts like the bench press, squat and deadlift. Research indicates that up to 20% more weight can be lifted eccentrically, where the muscle contracts while being lengthened, than can be concentrically, where the muscle contracts and is shortened (Kelly et al., 2015). The recommended tempo for eccentric training is between 3-5 seconds. Due to the heavy loads and slow tempos used, there is generally more muscle damage and soreness associated with this type of training. Similar to eccentric training, partials allow for the use of heavier loads due to a reduced or limited range of motion. Although this type of training can be used for a variety of lifts, it is most often used for the bench press and deadlift. For safety reasons, partials are best performed in a power rack with adjustable pin holes. Another popular training option is the use of chains. When using chains, it is recommended that one to two links of the chain be in contact with the floor when in the starting and/or lockout position. As the bar is lowered, the links of the chain begin to pile on the floor thereby reducing the load on the bar. Conversely, as the bar is raised, more links of the chain become suspended thereby increasing the load on the bar. If used properly, the use of chains can help to improve the lockout phase of the lift being trained. Similar to chains, bands apply increasing tension to the bar as the individual approaches the lockout position. It is recommended that bands substitute no more than 20-35% of the total load used (Haff & Triplett, 2016). It is important to note that composition and tension can vary significantly between bands, thereby affecting balance and load distribution. With that in mind, when employing multiple bands, it is important to select and use bands of similar construction and tension. Another option for advance lifters to consider is the Olympic lifts (e.g., snatch, clean and jerk, power cleans). Although the Olympic lifts can produce gains in muscular size and strength, they are primarily used to develop muscular power. Because Olympic lifts are more technique orientated (requiring a certain amount of skill to perform safely and correctly), they do have a slightly higher risk for injury and thus may not be well suited for everyone. While incorporating the Olympic lifts may be a good option for those individuals interested in developing and maximizing explosive power, incorporation of these lifts is not necessary for individuals only interested in developing general fitness, hypertrophy and/or strength.
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