The effects of a 7-week heavy elastic band and weight chain program on upper-body strength and upper-body power in a sample of division 1-AA football players

J Strength Cond Res. 2009 May;23(3):756-64. doi: 10.1519/JSC.0b013e3181a2b8a2.


The purpose of this study was to explore the effects of a 7-week heavy elastic band and weighted-chain program on maximum muscular strength and maximum power in the bench press exercise. Thirty-six (n = 36) healthy men aged 18-30 years old, from the Robert Morris University football team, volunteered to participate in this study. During the first week, predicted 1 repetition maximum (1RM) bench press and a 5RM speed bench press tests were conducted. Subjects were randomly divided into 3 groups (n = 12): elastic band (EB), weighted chain (WC), and traditional bench (C). During weeks 2-8 of the study, subjects were required to follow the prescribed resistance training program. Mean and SD of the predicted 1RM bench press and 5RM speed bench press were computed. A two-factor (method X time) analysis was applied to identify significant differences between the training groups. Significance was set at alpha = 0.05. Results indicated a significant time (p < 0.05) but no group effect for both predicted 1RM (kg) and 5RM peak power tests (watts). Although not significant, results did show greater nonsignificant improvements in the EB (848-883 W) and WC groups (856-878 W) vs. control (918-928 W) when the 2 highest and greatest values were selected regarding peak power. The use of EB and WC in conjunction with a general off-season strength and conditioning program can increase overall maximum upper-body strength in a sample of Division 1-AA football players. These types of training modalities add a unique training style and more flexibility with respect to exercise prescription for athletes and strength practitioners.

Publication types

  • Randomized Controlled Trial
  • Research Support, Non-U.S. Gov't

MeSH terms

  • Adolescent
  • Adult
  • Analysis of Variance
  • Factor Analysis, Statistical
  • Football / physiology*
  • Humans
  • Male
  • Muscle Strength / physiology*
  • Muscle, Skeletal / physiology*
  • Physical Education and Training / methods*
  • Thorax / physiology*