Power output at different loads using accommodating resistance in the bench press exercise

Sammanfattning: Introduction: To date, there are no definitive guidelines as for how to optimally train for power production. Previously conducted studies are lacking consensus and have reported conflicting suggestions regarding what loads to use and how to execute the movements. Finding an optimal method of training for power would be beneficial for power and strength athletes. Accommodating resistance has been suggested as an effective method for developing power in athletes. Aim: This study examined how using different amounts of accommodating resistance influence peak power output in the bench press exercise. Method: Fourteen subjects tested their 1 repetition maximum (1RM) in the bench press and after seven days performed a power test consisting of three repetitions with 30,40,50,60 and 70% of 1RM and peak power was recorded using the MuscleLab linear encoder. A second power test was done seven days later, where the load at which the highest power was demonstrated was used again and different amounts of that bar weight was replaced with band resistance. The proportions used were 20:80, 30:70, 40:60 and 50:50 band tension to bar weight. Three repetitions were performed at each of the band conditions and peak power was recorded. The highest value for each trial was used for analysis. Results: The average load at which the highest power (553,49±111,62W) was produced was 46,46kg (43,85±7,68% of 1RM). All of the band conditions except for the 20:80 demonstrated a significant difference in power output compared to bar weight only. The 50:50 proportions of band tension to bar weight resulted in the highest power (813,31±252,87W) of the band conditions. Conclusion: These findings indicate that the use of accommodating resistance results in higher power output than using bar weight only when the total load is constant. Higher proportions of band tension seem to result in higher power output compared to lower proportions. These results could offer guidelines for how to design optimal power training for athletes.