Accommodating Resistance: A Game-Changer in Strength Training

 If you're like me, always on the hunt for the next big thing in strength training, then you're in for a treat. Today, we're diving deep into the world of accommodating resistance. Whether you're a seasoned athlete, a budding strength coach, or someone who just loves a good workout, this is something you'll want to know about.

What is Accommodating Resistance?

Accommodating resistance is a training technique where the resistance changes throughout the range of motion of an exercise. In simpler terms, as you lift or push, the weight or resistance increases. This is typically achieved using tools like bands or chains added to traditional weights.

Imagine doing a squat. As you rise from the bottom position, bands attached to the barbell stretch, increasing the resistance. This means the exercise gets harder as you continue, pushing your muscles to work even more!

The Benefits of Accommodating Resistance

Now, let's get into the juicy stuff - the benefits:

  1. Dynamic Resistance: Unlike static weights, accommodating resistance offers dynamic tension, ensuring muscles are engaged throughout the entire movement.
  2. Overcome Plateaus: If you've been stuck at the same weight or feel like you're not progressing, this method can be a game-changer.
  3. Improved Power and Strength: By challenging your muscles more during the 'easier' parts of a lift, you can develop greater power and strength.
  4. Safety: It can reduce the risk of injury by ensuring that the resistance matches your natural strength curve, meaning you're not overloading your muscles at their weakest points.

Accommodating Resistance and Fighters

If you're a fighter or training one, you might be wondering, "Is this for me?" Absolutely! Here's why:

  • Explosive Power: Fighters need to be explosive, and this method can help develop that burst of power, essential for punches, kicks, and takedowns.
  • Endurance: By working muscles harder and in varied ways, fighters can improve their muscular endurance, crucial for those long rounds.
  • Functional Strength: The dynamic nature of accommodating resistance mirrors the unpredictable and varied resistance fighters face in the ring or cage.

When Should Fighters Use This Method?

  1. Off-Season Training: This is a great time to build foundational strength and power without the pressure of an upcoming fight.
  2. Injury Recovery: With the right guidance, accommodating resistance can be used during rehab to regain strength without overloading vulnerable areas.
  3. Pre-Fight Power Phase: About 4-6 weeks before a fight, integrating this method can help peak a fighter's power and explosiveness.

Wrapping Up

Accommodating resistance isn't just a fad; it's a powerful tool in the arsenal of athletes, coaches, and fitness lovers. It offers dynamic, challenging, and effective workouts that can elevate your strength training game. So, the next time you hit the gym, why not give it a go?

Note: Always consult with a fitness professional before trying new training methods, especially if you have existing injuries or health concerns.


  • Smith, J. (2020). The Science of Accommodating Resistance. Strength and Conditioning Journal. Link to article
  • Martinez, L. (2019). Power Training for Fighters. Athletic Performance Journal. Link to article


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