I currently don’t have access to bands or chains. How do I modify the sets that suggest using reverse bands in the pre-contest cycle?
Thanks for any help.
If you plan on doing a pre- contest cycle, you’re going to want to have bands or chains. The reason being is that the way the program is set up so you gradually up the weight on the bar. The reverse band takes just enough off of the weight so that you can feel it, but it’s easier than it would be as just straight weight. It’s a confidence booster. It’s also an in between weight before doing it straight weight the next week. You really can’t get an overload at the top without some kind of contrast. I would recommend biting the bullet and ordering a set of bands. They’re easy to find and reasonably priced. Even if you buy a set of mini bands and use them, it would be better than just doing straight weight for the duration of meet prep.
Agreed with Dain. I find the reverse bands to be very important to my training. Plenty of vendors where you can pick up a pair and easy to transport to the gym. No reason not to buy the sets you need.
***Keep in mind my answer is coming from experience with raw lifters.***
I do agree with Big Dain and DD, but I have had clients in the past who either did not have bands, or the gym they train at did not have a rack suitable for their safe use. Unfortunately, circumstances do come up. Ideally, just buy the bands for yourself. They will last a long time and you can use them for a variety of movements.
For those clients that did not have access to bands/ chains, what I had them do is more practice between the last warm-up and opener weights. Example would be instead of doing singles with an opener, I would ask them to work up to a double or two, depending on feel. I have also had them stay with triples for a bit longer than the template in the book suggests. Is this ideal? Absolutely not. Is it making the most with what you got? Yup.
If you are a more veteran, or stronger lifter, this may not work for you, as doubles and triples with weights near this top end will be higher RPE, so use this as a guide. Be smart and adjust the weights as needed.