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Effect of Strength Training Program with Elastic Band on Strength Parameters

Article · January 2015

DOI: 10.4127/jbe.2015.0095

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 VOLUME 11.2, 2015
Effect of Strength Training Program with Elastic Band
D.O.I: http: doi.org/10.4127/jbe.2015.0095

Mürsel BİÇER1, Mustafa ÖZDAL2, Fırat AKCAN3,

BEKÉR MENDEŞ4, Süleyman PATLAR5

Laboratory: Gaziantep University Physical Education and Sport Faculty Physiology Lab
1
Assoc.Prof.Dr., Gaziantep University, Department of Coaching Education, Turkey
2
Asst.Prof.Dr., Gaziantep University, Department of Physical Education and Sport
Teacher, Turkey
3
M.Sc., Gaziantep University, Department of Coaching Education, Turkey
4
Asst.Prof.Dr., Gaziantep University, Department of Physical Education and Sport
Teacher, Turkey
5
Assoc.Prof.Dr., Selcuk University, Department of Coaching, Turkey

Abstract

The effects of 8-weeks elastic band strength training program

on strength parameters were examined in 24 male subjects. Sub-
jects were divided two equal groups as the elastic band (EBG)
and the control (CG). Elastic band training program was admin-
istered on the EBG during 8 weeks. Explosive strength training
on Strength Parameters

program was applied on the CG at the same period. Maximal

strength parameters in back muscle, leg muscle, right- and left-
hand grip; and squad, calf press, butterfly, bench press, biceps
dumbbell curl, shoulder press strength parameters were meas-
ured with one repetition maximum (1RM) method as the strength
parameters. Significant increments were found between pre-
and post-test of all strength parameters of the EBG (p < 0.05).
Significant increases were found in back strength, leg strength,
squad, calf press, butterfly, bench press, biceps dumbbell curl,
and shoulder press strength of the CG (p < 0.05). There were
significantly higher changes in squad, calf press, butterfly, bench
press, biceps dumbbell curl, and shoulder press moves in the
EBG than the CG (p < 0.05). In summary, it can be said that there
are positive effects of elastic band strength training program on
strength parameters in male athletes.

Key Words: Resistance band; Exercise; Elastic band

112 JBE – VOL. 11.2, 2015

Introduction

Strength training is necessary to improve muscle strength. Each sport needs

its own training method (21). In general, the strength development becomes with
programmed weight training. The purpose of these training is to provide strength
and resistance to the muscles (20). Improvement of the muscle strength is im-
portant in patient rehabilitation. Therefore, there are a variety of strength train-
ing methods for not only the coaches but also the therapists (4, 12, 23). One of
these is the elastic band strength training. The bands provide resistance for the
muscle movement. Level of resistance is depending on stretching property of the
band material (13).
Nowadays, the elastic bands are used for physical therapy and rehabilitation
in order to increase the functional capacities of the individuals, for the chronic dis-
eases and to develop the functional capacities of the athletes (33). It is preferred
for providing opportunity to set individual strength and traction ratio. The elastic
bands can be used to strengthen certain muscle groups, and also it affects flex-
ibility and balance (27).
The elastic band training program is used extensively in the therapeutic areas
due to low cost, practicability and portability (6, 10, 18, 22, 28, 29, 35). The elas-
tic band was used for the strength development. In previous studies, the elas-
tic band programs have been demonstrated to be appropriate for the strength
increase in youth, elders, patients, and athletes (3, 17, 24, 25, 33). Jakobsen
et al reported (2013) that increased activity level in the leg muscles was found
both the free weight method and the elastic band method (16). Similarly, Sund-
strup et al (2014) determined that increment of the muscle activity with dumb-
bell, weight machine, and elastic band methods (33). In another study, Ghigia-
rell et al (2009) significantly found that the maximal strength and the explosive
strength improvement in elastic band group (11). But, the strength development
by the elastic band strength training method was not investigated in commonly
used moves such as squad, calf press, butterfly, bench press, biceps dumbbell
curl, and shoulder press strength in fitness, the body building, and the weight
lifting. At this perspective, the aim of our study was to investigate the effects of
8-weeks elastic band strength training program on dynamometer strength pa-
rameters, and on squad, calf press, butterfly, bench press, biceps dumbbell curl,
and shoulder press strength in male athletes.
EFFECT OF STRENGTH TRAINING PROGRAM WITH ELASTIC BAND ON STRENGTH PARAMETERS 113

MATERIALS AND METHODS

Subjects

In the present study, 24 male volunteers (Table 1) were randomly selected

as subjects from School of Physical Education and Sport, Gaziantep University.
Healthy, active athlete, well-trained, and aged 18-22 years subjects were recruited
to participation of the present study. Volunteers who were not having above char-
acteristics were not accepted in the study.

Table 1. Descriptive parameters of EBG (n = 12) and CG (n = 12)

Parameters Group Mean±SD

EBG 22.00±2.04
Age (years)
CG 22.50±2.84

EBG 178.83±8.93
Height (cm)
CG 173.92±7.46

EBG 71.50±5.90
Weight (kg)
CG 70.00±11.18

EBG 22.44±2.18
BMI (kg/m2)
CG 23.00±2.38

Experimental approach to the problem

Subjects were randomly divided equal two groups as the elastic band group
(EBG) and the control group (CG). Separation of the groups was applied before
first measurement of the study for subjects who had same baseline characteristic
were not gathered same group. The first measurements were taken just one week
before the training program and the last measurements were taken one week af-
ter the training program. The measurements were back muscle, leg muscle, right-,
and left-hand grip; and squad, calf press, butterfly, bench press, biceps dumbbell
curl, and shoulder press strength parameters were measured with one repetition
maximum (1RM) method as the strength parameters. A diet program was not ad-
ministered to the subjects. All subjects were informed about the objectives and the
plan of the study. We received written consent from the subjects, and also ethi-
114 JBE – VOL. 11.2, 2015

cal approval from Gaziantep Clinical Researches Ethical Committee. Age, height,
weight, and body mass index (BMI) were obtained as the descriptive parameters.

Training protocol

Training period was planned to 3 days per week during 8 weeks. The training
sessions were realized at the same time (between 09:00 and 11:00 h) on Monday,
Wednesday and Friday of every week. Warm-up and stretching (1) was performed
before the training session as the prior preparation.

For the EBG;

The Thera-Band resistance bands were used for each move determining maxi-
mal strength with one repetition maximum method in 4 colors (blue, black, silver,
gold) as 3 sets and 15 repeats. The elastic bands were used as blue for 1. and
2. weeks, black for 3. and 4. weeks, silver for 5. and 6. weeks, gold for 7. and 8.
weeks. For each color, the training sessions were performed by stretching the
band to 75% for the first week and 100% for the second week. Stretching/weight
table associated with the resistance bands used is as follows:

Table 2. The weight table generated by stretching

in Thera-Band resistance bands (15)

Stretching Yellow Red Green Blue Black Silver Gold

25% 1.1 kg 1.5 kg 2 kg 2.8 kg 3.6 kg 5 kg 7.9 kg

50% 1.8 kg 2.6 kg 3.2 kg 4.6 kg 6.3 kg 8.5 kg 13.9 kg

75% 2.4 kg 3.3 kg 4.2 kg 5.9 kg 8.1 kg 11.1 kg 18.1 kg

100% 2.9 kg 3.9 kg 5 kg 7.1 kg 9.7 kg 13.2 kg 21.6 kg

125% 3.4 kg 4.4 kg 5.7 kg 8.1 kg 11 kg 15.2 kg 24.6 kg

150% 3.9 kg 4.9 kg 6.5 kg 9.1 kg 12.3 kg 17.1 kg 27.5 kg

175% 4.3 kg 5.4 kg 7.2 kg 10.1 kg 13.5 kg 18.9 kg 30.3 kg

200% 4.8 kg 5.9 kg 7.9 kg 11.1 kg 14.8 kg 21 kg 33.4 kg

225% 5.3 kg 6.4 kg 8.8 kg 12.1 kg 16.2 kg 13 kg 36.6 kg

250% 5.8 kg 7 kg 9.6 kg 13.3 kg 17.6 kg 25.3 kg 40.1 kg

EFFECT OF STRENGTH TRAINING PROGRAM WITH ELASTIC BAND ON STRENGTH PARAMETERS 115

For the CG;

Explosive strength training program was applied on the CG. Dumbbells or ma-
chines were used for each action determining the maximal strength with one repe-
tition maximum method as 3 sets and 15 repeats. For first and second weeks 40%,
for third, fourth, fifth, and sixth weeks 50%, for seventh and eighth weeks 60% of
the maximal weight applied on the CG.

Back muscle strength measurement

Measurement was realized with the digital back-leg dynamometer (TKK5402,

Takei Co., Japan). This device has high test-retest reliability. The back muscle
strength was determined from maximal isometric strength of the trunk muscles in a
standing posture with 30° lumbar flexion. Subjects’ hands held a handle bar which
was placed on the thighs. Chain length was adjusted according to above position.
Using pronated grips, the subjects were asked to slowly straighten their trunk up
to their maximal level without using the leg muscles. The average value from three
trials was recorded (14).

Hand grip strength measurement

Measurements were performed with the hand dynamometer (TKK5401, Takei

Co., Japan). Measurement was taken while the arm was in a 45° without bend-
ing the arm measured and without any contact to the body when the subject was
standing. The average value from three trials was recorded (30).

Leg muscle strength measurement

Measurements were performed with the back and leg dynamometer (TKK5402,
Takei Co., Japan). The leg muscle strength was recorded in a standing position
while both knees were bent at an angle 135°. Subjects’ hands held a handle bar
which was placed on the thighs. Chain length was adjusted according to above
position. Using pronated grips, subjects were asked to slowly straighten their legs
up to their maximal level without using the back or shoulder muscles. The average
value from three trials was recorded (31).
116 JBE – VOL. 11.2, 2015

Maximal strength measurement

Maximal strength values of squat, calf press, butterfly, bench press, biceps
dumbbell curl, and shoulder press movements were determined with one repeti-
tion maximum method (1RM). The weights that can be lifted by each athlete while
this method was administered were determined by the trial and error method. The
athletes were asked to lift the weight with the proper technique for each movement
and if the athletes were able to lift easily, additional weights were added with five
minute rest intervals and maximal weight was determined at the end. This 1RM
method has high retest reliability and interclass correlation coefficients (19).
Statistical analysis

SPSS 22.0 program was used for the statistical analysis. The results were eval-
uated p ≤ 0.05 significance level. Normality test was performed before the sta-
tistical process. Paired samples T test was performed to examine the differences
between pre-tests and post-tests of each group. Independent samples T test was
used for the differences of pre- and post-tests between the EBG and the CG.

RESULTS

Descriptive parameters of the EBG and the CG were given in the Table 1. There
were no significant differences between the groups in the descriptive parameters
(p > 0.05).
EFFECT OF STRENGTH TRAINING PROGRAM WITH ELASTIC BAND ON STRENGTH PARAMETERS 117

Table 3. Comparison of the pre- and post-test measurements

of the EBG and the CG

EBG (n = 12) CG (n = 12)

Parameters Test
Mean±SD t p Mean±SD t p

Back Strength Pre-Test 134.12±8.36 117.53±21.08 -3.380 0.006

-7.768 0.001
(kg) Post-Test 135.72±7.88 118.50±21.09

Right Hand Pre-Test 42.10±3.87 43.27±6.76 -2.083 0.061

Grip Strength -5.442 0.001
(kg) Post-Test 42.71±3.89 44.17±6.22

Left Hand Pre-Test 39.28±4.09 40.64±7.03 -1.794 0.100

Grip Strength -8.594 0.001
(kg) Post-Test 40.07±3.85 41.50±6.78

Leg Strength Pre-Test 122.62±6.29 90.47±15.45 -3.263 0.008

-10.668 0.001
(kg) Post-Test 124.25±6.48 92.50±16.32

Pre-Test 156.67±8.88 157.08±9.88 -4.128 0.002

Squat MAX (kg) -12.539 0.001
Post-Test 162.29±9.38 160.20±8.24

Calf Press MAX Pre-Test 172.92±10.33 172.50±11.77 -3.633 0.004

-8.864 0.001
(kg) Post-Test 181.25±10.69 175.00±10.50

Butterfly MAX Pre-Test 54.58±6.20 54.58±6.20 -2.396 0.034

-8.224 0.001
(kg) Post-Test 60.25±5.66 56.67±5.04

Bench Press Pre-Test 60.00±7.07 60.00±7.07 -4.000 0.002

-10.407 0.001
MAX
(kg) Post-Test 66.67±6.77 63.33±5.77

Biceps Pre-Test 21.46±2.71 21.46±2.71 -5.745 0.001

Dumbbell
-9.530 0.001
Post-Test 25.00±3.02 23.33±1.95
Curl MAX (kg)

Shoulder Pre-Test 11.04±2.49 11.04±2.49 -5.745 0.001

-8.817 0.001
Press MAX (kg) Post-Test 13.46±2.08 12.92±1.79

Comparison between the pre-test and the post-test of both groups was present-
ed in the Table 3. Significant increases were recorded in all strength parameters
of the EBG (p < 0.05). In the CG, back muscle strength, leg muscle strength,
118 JBE – VOL. 11.2, 2015

and squat, calf press, butterfly, bench press, biceps dumbbell curl, and shoul-
der press moves maximal strength parameters showed significant increment (p <
0.05). There were no significant changes in the hand grip strength parameters of
the CG (p > 0.05).

Table 4. Comparison of pre-post test differences between the EBG and the CG

Mean
Parameters Group SD t p
Difference

EBG -1.60 0.71

Back Strength (kg) -1.763 0.092
CG -0.98 1.00

Right Hand Grip EBG -0.61 0.39

0.655 0.525
Strength (kg) CG -0.90 1.50

Left Hand Grip EBG -0.78 0.32

0.154 0.880
Strength (kg) CG -0.86 1.66

EBG -1.63 0.53

Leg Strength (kg) 0.637 0.536
CG -2.03 2.16

EBG -5.63 1.55

Squat MAX (kg) -2.871 0.010
CG -3.11 2.61

EBG -8.33 3.26

Calf Press MAX (kg) -5.007 0.001
CG -2.50 2.38

EBG -5.67 2.39

Butterfly MAX (kg) -2.925 0.008
CG -2.08 3.51

EBG -6.67 2.22

Bench Press MAX (kg) -3.171 0.004
CG -3.33 2.89

Biceps Dumbbell EBG -3.54 1.29

-3.370 0.003
Curl MAX (kg) CG -1.88 1.13

Shoulder Press MAX EBG -2.42 0.95

-2.271 0.017
(kg) CG -1.88 1.137
EFFECT OF STRENGTH TRAINING PROGRAM WITH ELASTIC BAND ON STRENGTH PARAMETERS 119

Comparison of the EBG and the CG was presented in the Table 4. In squat, calf
press, butterfly, bench press, biceps dumbbell curl, and shoulder press moves
maximal strength parameters, significantly higher values were observed in the
EBG than the CG (p < 0.05).

DISCUSSION

In the present study, significant increases were found in back, leg, right hand
grip, and left hand grip strength parameters; and squat, calf press, butterfly, bench
press, biceps dumbbell curl, and shoulder press moves after the elastic band
strength training program. And also, when compared the ECG and the CG, higher
significant increases were found in squat, calf press, butterfly, bench press, biceps
dumbbell curl, and shoulder press moves of the EBG than the CG.
Ghigiarelli et al (2009) divided strength training groups into three as resist-
ance band, weight chain and traditional weight groups, and they applied 7-week
strength training program and investigated effects on upper extremity strength.
They recorded highest increase was seen in elastic band group (11). In another
study, Anderson et al (2008) compared the resistance band and the free weight
strength training and applied 7-weeks strength training program. According to
their results, they observed that the elastic band strength training group provided
increase in the squat and bench press moves and the increase was significantly
higher than the free weight group (2). In another study, Wallace et al (2006) ob-
tained higher increase in strength after the elastic band strength program than
without band program (34). Similarly, Bellar et al (2011) investigated the effect
of the elastic band strength training program and the free weight on one repeat
bench press strength after 13-weeks training. They detected that the effect of the
elastic band strength training on bench press strength was higher (5).
Likewise, Colado and Triplett (2008) reported that the elastic band strength train-
ing program had positive effects on the strength and body composition (9). Chang
et al (2012) used resistance band training program during 8-week, and observed
significant increases in lower extremity strength and function parameters (7).
Sundstrup et al (2014) observed that the elastic band strength training program
provided significant increase in electromyostimulation muscle activity of the differ-
ent muscle groups (32). Similar to above studies, Chen et al (2015) applied elastic
band training program, and detected significant increase in strength performanc-
es (8). The findings of the researchers mentioned above were important because
they showed similarities with the findings of the present study.
The fact that the elastic band provided more active contraction by increasing
the power, strength, and muscle activities in first stage of the eccentric phase, and
120 JBE – VOL. 11.2, 2015

in last stage of the concentric phase of the contraction (15). It is considered that
the results of present study may occur due to the above information.

IN CONCLUSION, IT CAN BE SAID THAT ELASTIC BAND STRENGTH TRAINING

PROGRAM HAS POSITIVE IMPACTS ON STRENGTH PARAMETERS.

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Address for correspondence:

Mustafa Özdal
Gaziantep University, B.E.S.Y.O.,
27900, Gaziantep, Turkey.
e-mail: ozdalm@hotmail.com,
Mobile Phone: +905065150159,
Fax: +903423600751,

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