Tension Values of Jump-Stretch bands with different cinching and anchoring systems
taken from:
http://www.elitefts.com/articles/article-faq/default.asp
"Slack" measures distance from nearest part of anchor to end of band held to furthest length.
"Single-cinch" means one end or loop fed through another loop around an anchor.
"Double-cinched" means one loop feed through other loop twice around anchor. Third option is self-explanatory.
"Double-looped" refers to draping band over bar so that the two loops of each band are used as a single suspension point.
The measures after the slack tell you how much extra stretch from the slack point (=0) the poundage gives you . . . i.e. if 45 lbs stretches a band 4" then 45 lbs of pressure will stretch it 4". In the case of the double-looped anchoring the use of four loops to hold the barbell took up enough band so that the bottom of the barbell was actually one inch higher than the bands hanging slack - hence the "-1.0" for the 45 lb measure.
The bands were looped around the outside of the barbell collar in every case. I assume that you would place weights on the outside of the band as you add them.
Strong Bands - (single-cinched)
Slack = 33.0"
w/ 45 bb = 1.5"
w/ 135 = 15.25"
185 = 27.5"
Strong Bands - (double cinched)
Slack = 27"
w/ 45 bb = 1.5"
w/ 135 = 12.5"
185 = 22.5"
205 = 28"
Strong Bands - (single-cinched around two dumbbells)
Slack = 19"
w/ 45 bb =2.75"
w/ 135 = 12.75"
185 = 21.0"
205 = 24.0"
235 = 30.0"
Strong Bands - (double looped)
Slack = 18"
w/ 45 bb = -1" (less than slack)
w/ 135 = 2"
185 = 4"
205 = 5.25"
235 = 6.5"
Average Bands - (single-cinched)
Slack = 32.5"
w/ 45 bb = 3.0"
95 = 15.0"
115 = 21.5"
125 = 25.0"
w/ 135 = 28.5"
Average Bands - (double cinched)
Slack = 25.0"
w/ 45 bb = 2.75"
95 = 11.5"
115 = 17.75"
125 = 22.5"
w/ 135 = 23.5"
Average Bands - (single-cinched around two dumbbells)
Slack = 18.5"
w/ 45 bb = 2.25"
w/ 135 = 16.5"
185 = 28.5"
205 = 34.5"
235 = 41.5"
Average Bands - (double looped)
Slack = 18"
w/ 45 bb = -1.0 (less than slack)
w/ 135 =2"
185 = 5.5"
205 = 7.25"
235 = 10"
Light Bands - (single-cinched)
Slack = 35"
w/ 45 bb = 7.0"
65 = 13.75"
85 = 22.5"
95 = 28.25"
Light Bands - (double cinched)
Slack = 29.5"
w/ 45 bb = 5"
65 = 10.5"
85 = 17.5"
95 = 22.5"
105 = 26.75"
Light Bands - (single-cinched around two dumbbells)
Slack = 20.5"
w/ 45 bb = 6.0"
95 = 20"
w/ 135 = 32.5"
Light Bands - (double looped)
Slack = 18"
w/ 45 bb = -0.5 (less than slack value)
w/ 135 = 5.0"
185 = 11.5"
235 = 19.5"
I also measured the minis -double-looped
Slack = 18.5"
45 = 3.75"
65 = 8.25"
85 = 14.0"
95 = 18.5"
I have learned that a heavily-used (for over a year) mini-band will stretch 50% more than its new counterpart. i.e. 95 pounds will stretch 27" instead of 18.5"
Band tension for the squat and bench press
Here are the approximate tensions that each band provides when choked underneath a 3x3 base. The top tension was measured at about 50” from the top of the base to the barbell and the bottom tension was a little less than 40”.
Band – Top/Bottom
Strong – 235/185
Average - 190/135
Light - 115/95
To set up the mini-bands, place one end of the band around the sleeve of the bar, run the other end around the base of the power rack or dumbbell handle and pull it back onto the sleeve of the bar. This will ensure that there is tension at the bottom of the bench press. In order to add more tension, adding a 2x4 to the base or wrapping the mini-band around the handles of two dumbbells can widen the base. Make sure that the dumbbells are heavy enough that they do not move while the bands are at their maximum tension. Remember that the set-up for the bench press is different than the squat. Both ends of the mini-band are around the sleeve of the bar. The tension is approximately 90lbs at the top and 40lbs at the bottom. This is approximate and will vary from lifter to lifter.
