The use of chain or elastic band-resisted variable resistance has become popular in the training of athletes. A number of studies have investigated the utilization of variable resistance vs. traditional resistance training on both acute and chronic performance measures. However, the mechanisms of the observed outcome measures are not fully understood. This review aims to propose a four-part theory regarding the bases by which chain and elastic band-based variable resistance have been shown to be effective. Additionally, it compares methodologies in studies utilizing variable resistance and provides practitioners with recommendations on the use of variable resistance based on the current literature.