Related Experiment Video
Updated: May 11, 2026
Adapted Resistance Training Improves Strength in Eight Weeks in Individuals with Multiple Sclerosis
Published on: January 29, 2016
Elastic Bands as a Component of Periodized Resistance Training
Jordan M Joy1, Ryan P Lowery, Eduardo Oliveira de Souza
11Department of Health Sciences and Human Performance, The University of Tampa, Tampa, Florida; and 2Laboratory of Neuromuscular Adaptations to Strength Training, School of Physical Education and Sport, University of São Paulo, São Paulo, Brazil.
Abstract:
Joy, JM, Lowery, RP, Oliveira de Souza, E, and Wilson, JM. Elastic bands as a component of periodized resistance training. J Strength Cond Res 30(8): 2100-2106, 2016-Variable resistance training (VRT) has recently become a component of strength and conditioning programs. Prior research has demonstrated increases in power and/or strength using low loads of variable resistance. However, no study has examined using high loads of variable resistance as a part of a periodized training protocol to examine VRT within the context of a periodized training program and to examine a greater load of variable resistance than has been examined in prior research. Fourteen National Collegiate Athletic Association division II male basketball players were recruited for this study. Athletes were divided equally into either a variable resistance or control group. The variable resistance group added 30% of their 1 repetition maximum (1RM) as band tension to their prescribed weight 1 session per week. Rate of power development (RPD), peak power, strength, body composition, and vertical jump height were measured pretreatment and posttreatment. No baseline differences were observed between groups for any measurement of strength, power, or body composition. A significant group by time interaction was observed for RPD, in which RPD was greater in VRT posttraining than in the control group. Significant time effects were observed for all other variables including squat 1RM, bench press 1RM, deadlift 1RM, clean 3RM, vertical jump, and lean mass. Although there were no significant group ×-time interactions, the VRT group's percent changes and effect sizes indicate a larger treatment effect in the squat and bench press 1RM values and the vertical jump performed on the force plate and vertec. These results suggest that when using variable resistance as a component of a periodized training program, power and strength can be enhanced. Therefore, athletes who add variable resistance to 1 training session per week may enhance their athletic performance.
Related Concept Videos
01:27Exercise and Muscle Performance
Endurance exercises
Endurance exercises involve running, swimming, or cycling, which require repetitive movements with low force output. When a person engages in endurance exercise, a few noticeable changes occur in their skeletal muscles. For instance, the number of capillaries...
01:22Isotonic and Isometric Muscle Contractions
Isotonic contractions
Isotonic contractions occur when a muscle changes length while the...
01:14Design Example: Frog Muscle Response
When the switch connecting the RL circuit is closed, a brief muscle contraction is observed. This is because, at a steady state, the inductor acts like a short circuit,...
01:22Muscle Stimulation Frequency
Wave summation
At low firing rates, motor neurons induce individual twitch contractions in muscle fibers. These twitches...
01:12Elastin is Responsible for Tissue Elasticity
Ligaments and tendons are made of dense regular connective tissue, but in ligaments not all fibers are parallel. Dense regular elastic tissue contains elastin fibers and...
01:20Motor Unit Stimulation
The latent period of contraction marks the onset of excitation-contraction coupling, when the action potential propagates across the sarcolemma, preparing the muscle fibers for contraction. As the fibers enter the contraction phase, the...