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Ballistic training
Ballistic training, also known as compensatory acceleration training, uses exercises which accelerate a force through the entire range of motion. It is a form of power training which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power. The intention in ballistic exercises is to maximise the acceleration phase of an object's movement and minimise the deceleration phase. For instance, throwing a medicine ball maximises the acceleration of the ball. This can be contrasted with a standard weight training exercise where there would be a pronounced deceleration phase at the end of the repetition i.e. at the end of a bench press exercise the barbell is decelerated and brought to a halt. Similarly, an athlete jumping whilst holding a trap bar maximises the acceleration of the weight through the process of holding it whilst they jump- where as they would decelerate it at the end of a standard trap bar deadlift.
The word ballistic comes from the Greek word βάλλειν (ballein), which means “to throw”. Evidence of ballistic training can be seen throughout recorded history, especially in depictions which show the throwing of a large stone (stone put). Other ballistic disciplines from antiquity include the javelin throw and the discus throw. The hammer throw is a younger discipline, known from the 16th century.
Such throws have been both a popular sporting pastime, and a training method employed by soldiers. Ballistic training was first used in the modern day by elite athletes when they were looking to enhance their ability to perform explosively. Commonly used modern ballistic training exercises are medicine ball throws, bench throws, jump squats, and kettlebell swings.
Ballistic training requires the muscles to adapt to contracting very quickly and forcefully. This training requires the central nervous system and muscular system to coordinate and produce the greatest amount of force in the shortest time possible i.e. to increase the rate of force development (RFD).
Ballistic training exercises involve dramatically increasing the acceleration phase of the weight's movement and reducing the deceleration phase. For example, in a medicine ball throw the weight is accelerated throughout the exercise in order to propel it into the air. In a weighted jump, the weight continues to be held and so continues to be accelerated throughout the concentric phase of the jumping action. This can be contrasted with standard weight training exercises where the weight is decelerated and brought to a halt at the end of the repetition. For example, in a bench press the barbell is decelerated to a halt at the end of a standard repetition, but in a bench press throw it continues to be accelerated as it is thrown into the air. An exercise performed in a ballistic manner allows for the weight to be moved more forcefully.
1. Muscle recruitment principles. Ballistic lifts force the muscles to produce the greatest amount of force in the shortest amount of time. In accordance with Henneman's size principle muscle fibers are recruited from a low to a high threshold as force requirements increase.
2. Speed of the movement. To ensure full muscle fiber recruitment the speed of the lift must be propulsive through the entire range of the movement up until release.
3. Intensity of the exercise. The duration of the lift should be measured by repetitions or time. The lift should be stopped when the bar decelerates. Research has shown the 6-8 repetitions or 20–30 seconds produces the best results.
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Ballistic training
Ballistic training, also known as compensatory acceleration training, uses exercises which accelerate a force through the entire range of motion. It is a form of power training which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power. The intention in ballistic exercises is to maximise the acceleration phase of an object's movement and minimise the deceleration phase. For instance, throwing a medicine ball maximises the acceleration of the ball. This can be contrasted with a standard weight training exercise where there would be a pronounced deceleration phase at the end of the repetition i.e. at the end of a bench press exercise the barbell is decelerated and brought to a halt. Similarly, an athlete jumping whilst holding a trap bar maximises the acceleration of the weight through the process of holding it whilst they jump- where as they would decelerate it at the end of a standard trap bar deadlift.
The word ballistic comes from the Greek word βάλλειν (ballein), which means “to throw”. Evidence of ballistic training can be seen throughout recorded history, especially in depictions which show the throwing of a large stone (stone put). Other ballistic disciplines from antiquity include the javelin throw and the discus throw. The hammer throw is a younger discipline, known from the 16th century.
Such throws have been both a popular sporting pastime, and a training method employed by soldiers. Ballistic training was first used in the modern day by elite athletes when they were looking to enhance their ability to perform explosively. Commonly used modern ballistic training exercises are medicine ball throws, bench throws, jump squats, and kettlebell swings.
Ballistic training requires the muscles to adapt to contracting very quickly and forcefully. This training requires the central nervous system and muscular system to coordinate and produce the greatest amount of force in the shortest time possible i.e. to increase the rate of force development (RFD).
Ballistic training exercises involve dramatically increasing the acceleration phase of the weight's movement and reducing the deceleration phase. For example, in a medicine ball throw the weight is accelerated throughout the exercise in order to propel it into the air. In a weighted jump, the weight continues to be held and so continues to be accelerated throughout the concentric phase of the jumping action. This can be contrasted with standard weight training exercises where the weight is decelerated and brought to a halt at the end of the repetition. For example, in a bench press the barbell is decelerated to a halt at the end of a standard repetition, but in a bench press throw it continues to be accelerated as it is thrown into the air. An exercise performed in a ballistic manner allows for the weight to be moved more forcefully.
1. Muscle recruitment principles. Ballistic lifts force the muscles to produce the greatest amount of force in the shortest amount of time. In accordance with Henneman's size principle muscle fibers are recruited from a low to a high threshold as force requirements increase.
2. Speed of the movement. To ensure full muscle fiber recruitment the speed of the lift must be propulsive through the entire range of the movement up until release.
3. Intensity of the exercise. The duration of the lift should be measured by repetitions or time. The lift should be stopped when the bar decelerates. Research has shown the 6-8 repetitions or 20–30 seconds produces the best results.
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