Using bands for accommodated resistance on key exercises is one of the cornerstones of my training program. As the band stretches, the tension becomes greater, forcing you to explode through the range of motion. Programmed band work will help your athletes develop speed and power.
Check out this video to learn a simple way to set up bands for speed pull-ups.
Rx: 3 sets of 5-8 reps or until the pull feels "slow."
Want to incorporate these into an upper body power superset? Try contrasting a set of these speed pulls with a set of plyo push-ups.
Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.
A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.