110 Chapter 5: Training for Strength 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 explosiveness. 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 explosiveness, incorporation of these lifts is not necessary for individuals only interested in developing general fitness, hypertrophy and/or strength. Additional Strength Training Resources Additional strength training resources are provided in the appendices. For example, sample strength training templates are provided in Appendix D. Answers to 12 commonly asked questions regarding strength training are provided in Appendix E. Procedures for how to perform 1RM testing are provided in Appendix F. A quick reference guide for predicting 1RM based on reps to fatigue is provided in Appendix G. Performance standards for the various compound lifts are provided in Appendix H. Adjustment procedures for various pieces of Nautilus equipment are provided in Appendix I. Examples of free-weight, machine, resistance band, and body weight exercises for the various movement patterns are provided in Appendix J.
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