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Fitness Technique

How to Improve your long range power

Gennady Golovkin vs David Lemieux
Ed Mulholland/K2
Boxing Science's Danny Wilson explains Accommodating Resistance Training

LET’S say we want a harder punch at a longer range. One way we can do this is to increase the amount of force generating elements within a muscle-tendon unit but that has implications for making weight. So a great way to improve this is by using a technique called Accommodating Resistance Training.

This is where the resistance of an exercise increases with the range of motion encouraging an athlete to apply more force at the top of the lift. This can be achieved with bands, chains or partial range lifts, mainly done with squats, deadlifts and upper-body pressing exercises.

Bands – Attaching the bands to the end of the bar will make the resistance harder at the top and is a great tool for developing speed and acceleration. Bands can also create a greater eccentric demand so could cause muscle damage, so be careful where you place them in the program.

Chains – Using chains can have positive effects on bar velocity and stability. Preferred loads are between 70-80% 1RM. Also, a reduced eccentric demand can encourage a rapid stretch shortening cycle.

Partial Range – Doing partial lifts allows more load to be lifted during compound lifts, strengthening tendons as well as overloading the neuromuscular system.

Why is this important? Read our recent ‘Science behind Golovkin’ articles to find out more.

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