A blog by the Next Level  2013 Advancement Team.  

This blog provides the insight, in-jokes and inspiration of a team in action.  Each post is by a team member as their journey continues.  

In The Next Level, an "Advancement Team" is a team built of experienced athletes designed to "advance" the program.  The spring 2013 Advancement Team is comprised of eight men: Tom Keon, Phil Cohen, Stephen Cyr, Seth Carbonneau, Stephen Forgione. Phil Biondo, Yarza Winn and Chris Noonan.  

Each post represents only the views of it's poster, and is not intended as a reflection of the opinions, views or beliefs of any other teammate, the team as a whole or The Next Level.  

Follow these men as they make their marks on a small corner of history.


Dynamic Pressing

Posted by Seth Carbonneau

This is called a "band basket" and can be set up on most squat racks. Basket two bands on either side of a bar, and add weight as desired. (But always try it out empty first because it feels completely different than when you're just using weight alone.)

It is important to start with smaller bands. In the video below I am using a mini-band and an extra-mini band. This is a great exercise to build maximal lock-out speed. The trick is to get under the bad as it's moving up as quickly as possible. As soon as the bar is at lockout, bring it down to your chest and press it as as quickly as possible.

Below is a video of the set up:

And this is how you press it, as demonstrated by my training partner, Gina Melnik:

(Yes, she is pregnant. Yes it is okay to lift weights while pregnant if you are experienced and let your doctor know.)

There are many rep-set schemes to try. I like keeping the weight the same and adding reps every week. I started with a weight I could do 8-10 very fast, no rest, reps with (85lbs) and did three sets with about a 2-3min rest between, after a few weeks I am up to 12-14 reps per set. In the past I have also gone a little heavier or used thicker bands and done 10 sets of 3 reps timed--each set should take less than 5 seconds, with a 30 second rest between each rep.