Jump to content

Ballistic training: Difference between revisions

Add links
From Wikipedia, the free encyclopedia
Browse history interactively
← Previous edit
Content deleted Content added
VisualWikitext
→General references: Removed section "General References". Unclear as to their relevance to this article. Relevant text requires inline citations.
→top: Fixed grammar
Tags: canned edit summary Mobile edit Mobile app edit Android app edit
 
(9 intermediate revisions by 7 users not shown)
Line 1: Line 1:
{{Short description|Maximal acceleration of weight for exercise}}
[[File:Ballistic training medicine ball throw.jpg|thumb|Ballistic training consisting of throwing medicine balls. Note the preparatory crouched posture which [[Power training#Isometric presses and explosive power movements|preloads]] the legs and core. This helps to increase the power of the throw.]]
[[File:Ballistic training medicine ball throw.jpg|thumb|Ballistic training consisting of throwing medicine balls. Note the preparatory crouched posture which [[Power training#Isometric presses and explosive power movements|preloads]] the legs and core. This helps to increase the power of the throw.]]


'''Ballistic training''', also known as compensatory acceleration training,<ref name=winwood>{{cite journal|title=The Strength and Conditioning Practices of Strongman Competitors|author=Winwood, Paul W|journal=Journal of Strength and Conditioning Research|year=2011|pages=3118-3128|doi=10.1519/JSC.0b013e318212daea}}</ref><ref>{{cite journal|title=Contemporary Training Practices in Elite British Powerlifters: Survey Results From an International Competition|author=Swinton, Paul A|year=2009|journal=Journal of Strength and Conditioning Research|pages=380-384|doi=10.1519/JSC.0b013e31819424bd}}</ref> uses exercises which accelerate a force through the entire range of motion.<ref name=winwood/><ref>{{cite book|title=Physiological Aspects of Sport Training and Performance|author=Jay Hoffman|publisher=Human Kinetics|year=2014|page=151|isbn=9781492583660}}</ref> It is a form of [[power training]] which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power.<ref>{{cite book |last1=Tudor Bompa & Carlo A. Buzzichelli |title=Periodization Training for Sport |date=2015 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4504-6943-2 |pages=278-279 |edition=3}}</ref> 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.<ref>{{cite book |last1=Daniel Guzman & Megan Young |title=Strength Training for Soccer |date=2023 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4925-9834-3 |page=187}}</ref> 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]].<ref>Fleck, Steven J. & Kraemer, William J., 'Ballistic Training' in ''Designing Resistance Training Programmes'', Human Kinetics:Leeds, 2013, p.280</ref>
'''Ballistic training''', also known as compensatory acceleration training,<ref name=winwood>{{cite journal|title=The Strength and Conditioning Practices of Strongman Competitors|author=Winwood, Paul W|journal=Journal of Strength and Conditioning Research|year=2011|volume=25 |issue=11 |pages=3118–3128|doi=10.1519/JSC.0b013e318212daea|doi-access=free}}</ref><ref>{{cite journal|title=Contemporary Training Practices in Elite British Powerlifters: Survey Results From an International Competition|author=Swinton, Paul A|year=2009|journal=Journal of Strength and Conditioning Research|volume=23 |issue=2 |pages=380–384|doi=10.1519/JSC.0b013e31819424bd|doi-access=free|hdl=10059/907|hdl-access=free}}</ref> uses exercises which accelerate a force through the entire range of motion.<ref name=winwood/><ref>{{cite book|title=Physiological Aspects of Sport Training and Performance|author=Jay Hoffman|publisher=Human Kinetics|year=2014|page=151|isbn=9781492583660}}</ref> It is a form of [[power training]] which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power.<ref name="Periodization Training for Sport">{{cite book |last1=Tudor Bompa & Carlo A. Buzzichelli |title=Periodization Training for Sport |date=2015 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4504-6943-2 |pages=278–279 |edition=3}}</ref> 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.<ref>{{cite book |last1=Daniel Guzman & Megan Young |title=Strength Training for Soccer |date=2023 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4925-9834-3 |page=187}}</ref> 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]].<ref>Fleck, Steven J. & Kraemer, William J., 'Ballistic Training' in ''Designing Resistance Training Programmes'', Human Kinetics:Leeds, 2013, p.280</ref>


==History==
==History==
{{see|Throwing}}
{{further|Throwing}}
{{See also|History of physical training and fitness}}
{{See also|History of physical training and fitness}}
[[File:Schilling (Swiss) mercenary throwing the stone.jpg|thumb|150px|Depiction of a [[stone put]] training method from the Swiss ''[[Lucerne Chronicle]]'', 1513. Note the [[Power training#Isometric presses and explosive power movements|preloading]] of the back leg.]]
[[File:Schilling (Swiss) mercenary throwing the stone.jpg|thumb|150px|Depiction of a [[stone put]] training method from the Swiss ''[[Lucerne Chronicle]]'', 1513. Note the [[Power training#Isometric presses and explosive power movements|preloading]] of the back leg.]]
Line 10: Line 11:
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.<ref>{{cite book |last1=Silvester |first1=Jay |title=Complete Book of Throws |date=2003 |publisher=Human Kinetics |location=Champaign |isbn=0-7360-4114-1 |pages=99, 131}}</ref>
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.<ref>{{cite book |last1=Silvester |first1=Jay |title=Complete Book of Throws |date=2003 |publisher=Human Kinetics |location=Champaign |isbn=0-7360-4114-1 |pages=99, 131}}</ref>


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 [[Sport of athletics|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.<ref>{{cite book |last1=Tudor Bompa & Carlo A. Buzzichelli |title=Periodization Training for Sport |date=2015 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4504-6943-2 |pages=278-279 |edition=3}}</ref>
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 [[Sport of athletics|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.<ref name="Periodization Training for Sport">{{cite book |last1=Tudor Bompa & Carlo A. Buzzichelli |title=Periodization Training for Sport |date=2015 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4504-6943-2 |pages=278–279 |edition=3}}</ref>


==Focus and effects==
==Focus and effects==
Line 24: Line 25:
| width3 =
| width3 =
| caption3 =
| caption3 =
| footer = Throwing a large stone is a traditional form of ballistic training, with records of it dating from Ancient Greece.<ref>{{cite book |last1=Munford |first1=W. |title=Homer's Iliad, volume 1. |date=1846 |publisher=Charles C. Little and James Brown |location=Boston |page=179}}</ref> Because the stone is released into the air, there is no need to slow it to a halt like in a standard weight training exercise. Modern ballistic training theory maintains that due to this the body can be conditioned to accelerate more against resistance, with less of an emphasis on deceleration, and thus become more explosive.<ref>{{cite book |last1=Tudor Bompa & Carlo A. Buzzichelli |title=Periodization Training for Sport |date=2015 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4504-6943-2 |pages=278-279 |edition=3}}</ref>
| footer = Throwing a large stone is a traditional form of ballistic training, with records of it dating from Ancient Greece.<ref>{{cite book |last1=Munford |first1=W. |title=Homer's Iliad, volume 1. |date=1846 |publisher=Charles C. Little and James Brown |location=Boston |page=179}}</ref> Because the stone is released into the air, there is no need to slow it to a halt like in a standard weight training exercise. Modern ballistic training theory maintains that due to this the body can be conditioned to accelerate more against resistance, with less of an emphasis on deceleration, and thus become more explosive.<ref name="Periodization Training for Sport">{{cite book |last1=Tudor Bompa & Carlo A. Buzzichelli |title=Periodization Training for Sport |date=2015 |publisher=Human Kinetics |location=Champaign |isbn=978-1-4504-6943-2 |pages=278–279 |edition=3}}</ref>
}}
}}


Line 38: Line 39:
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.
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.


4. '''Cardiovascular benefits'''. Ballistic exercises performed continuously for a minimum of 20 seconds followed by a 30-second rest period and then repeated until deceleration occurs has been proven to elevate the heart rate to training zone level.<ref>{{Cite web |date=2023-07-24 |title=The Impact of Ballistic Exercises on Heart Rate and Training Zone Levels |url=https://bestratedhealth.com/impact-of-ballistic-exercises-on-heart-rate-and-training-zone-levels/ |access-date=2023-09-26 |language=en-US}}</ref>
4. '''Cardiovascular benefits'''. Ballistic exercises performed continuously for a minimum of 20 seconds followed by a 30-second rest period and then repeated until deceleration occurs has been proven to elevate the heart rate to training zone level.<ref>{{Cite web |date=2023-07-24 |title=The Impact of Ballistic Exercises on Heart Rate and Training Zone Levels |url=https://bestratedhealth.com/impact-of-ballistic-exercises-on-heart-rate-and-training-zone-levels/ |access-date=2023-09-26 |language=en-US}}</ref>


5. '''Co-ordination'''. Research at the University of Connecticut found that high-intensity training has profound effects on the nervous system. The exercise had to be of an intensity that elevate the heart rate to 90% of maximum rate and had to sustain that rate for at least 20 seconds.
5. '''Co-ordination'''. Research at the University of Connecticut found that high-intensity training has profound effects on the nervous system. The exercise had to be of an intensity that elevate the heart rate to 90% of maximum rate and had to sustain that rate for at least 20 seconds.
Line 47: Line 48:


==Use in metabolic conditioning==
==Use in metabolic conditioning==
Ballistic exercises have traditionally been left out of metabolic conditioning workouts and training programs. This may be due to the fact that they are often ''technical lifts,'' or lifts/exercises for which technique is crucial to safe and effective completion. However, with the extensive availability of information and guidance in learning and developing proficiency in ballistic exercise, this trend is changing.{{cn|date=December 2023}}
Ballistic exercises have traditionally been left out of metabolic conditioning workouts and training programs. This may be due to the fact that they are often ''technical lifts,'' or lifts/exercises for which technique is crucial to safe and effective completion. However, with the extensive availability of information and guidance in learning and developing proficiency in ballistic exercise, this trend is changing.{{citation needed|date=December 2023}}


Many training programs which employ circuit training or metabolic conditioning now include ballistic exercises such as [[Kettlebell lifting|kettlebell cleans and snatches]], Olympic lifts and variations, throws and [[Plyometrics|plyometric]] variations. The benefits of their inclusion in these types of programs include higher levels of motor unit recruitment, higher caloric burn and improvements in a number of measurable athletic outputs.{{cn|date=December 2023}}
Many training programs which employ circuit training or metabolic conditioning now include ballistic exercises such as [[Kettlebell lifting|kettlebell cleans and snatches]], Olympic lifts and variations, throws and [[Plyometrics|plyometric]] variations. The benefits of their inclusion in these types of programs include higher levels of motor unit recruitment, higher caloric burn and improvements in a number of measurable athletic outputs.{{citation needed|date=December 2023}}


== See also ==
== See also ==
Line 62: Line 63:
==References==
==References==
{{reflist}}
{{reflist}}
[[Category:Power training]]

[[Category:Physical exercise]]
[[Category:Physical exercise]]

Latest revision as of 08:08, 23 July 2024

Ballistic training consisting of throwing medicine balls. Note the preparatory crouched posture which preloads the legs and core. This helps to increase the power of the throw.

Ballistic training, also known as compensatory acceleration training,[1][2] uses exercises which accelerate a force through the entire range of motion.[1][3] It is a form of power training which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power.[4] 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.[5] 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.[6]

History

[edit]
Further information: Throwing
See also: History of physical training and fitness
Depiction of a stone put training method from the Swiss Lucerne Chronicle, 1513. Note the preloading of the back leg.

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.[7]

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.[4]

Focus and effects

[edit]
Throwing a large stone is a traditional form of ballistic training, with records of it dating from Ancient Greece.[8] Because the stone is released into the air, there is no need to slow it to a halt like in a standard weight training exercise. Modern ballistic training theory maintains that due to this the body can be conditioned to accelerate more against resistance, with less of an emphasis on deceleration, and thus become more explosive.[4]

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).[9]

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.[10]

Criteria

[edit]

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.

4. Cardiovascular benefits. Ballistic exercises performed continuously for a minimum of 20 seconds followed by a 30-second rest period and then repeated until deceleration occurs has been proven to elevate the heart rate to training zone level.[11]

5. Co-ordination. Research at the University of Connecticut found that high-intensity training has profound effects on the nervous system. The exercise had to be of an intensity that elevate the heart rate to 90% of maximum rate and had to sustain that rate for at least 20 seconds.

6. Electronic measurement. There are several electronic measurement systems that measure the velocity, power, and effectiveness of a lift. The athlete should stop the lift when the speed of a lift has fallen to 90% of their previous lift. The 90% number signals that there has been a significant change in the recruitment of the fast-twitch muscle fibers. Below the 90% number the lift is no longer ballistic

7. Specificity of training. Ballistic training emphasizes throwing and jumping with a weighted object. Research has resulted in positive increases in vertical jump, throwing velocity, and running speed. There is limited transfer to a specific sport.

Use in metabolic conditioning

[edit]

Ballistic exercises have traditionally been left out of metabolic conditioning workouts and training programs. This may be due to the fact that they are often technical lifts, or lifts/exercises for which technique is crucial to safe and effective completion. However, with the extensive availability of information and guidance in learning and developing proficiency in ballistic exercise, this trend is changing.[citation needed]

Many training programs which employ circuit training or metabolic conditioning now include ballistic exercises such as kettlebell cleans and snatches, Olympic lifts and variations, throws and plyometric variations. The benefits of their inclusion in these types of programs include higher levels of motor unit recruitment, higher caloric burn and improvements in a number of measurable athletic outputs.[citation needed]

See also

[edit]

References

[edit]
  1. ^ a b Winwood, Paul W (2011). "The Strength and Conditioning Practices of Strongman Competitors". Journal of Strength and Conditioning Research. 25 (11): 3118–3128. doi:10.1519/JSC.0b013e318212daea.
  2. ^ Swinton, Paul A (2009). "Contemporary Training Practices in Elite British Powerlifters: Survey Results From an International Competition". Journal of Strength and Conditioning Research. 23 (2): 380–384. doi:10.1519/JSC.0b013e31819424bd. hdl:10059/907.
  3. ^ Jay Hoffman (2014). Physiological Aspects of Sport Training and Performance. Human Kinetics. p. 151. ISBN 9781492583660.
  4. ^ a b c Tudor Bompa & Carlo A. Buzzichelli (2015). Periodization Training for Sport (3 ed.). Champaign: Human Kinetics. pp. 278–279. ISBN 978-1-4504-6943-2.
  5. ^ Daniel Guzman & Megan Young (2023). Strength Training for Soccer. Champaign: Human Kinetics. p. 187. ISBN 978-1-4925-9834-3.
  6. ^ Fleck, Steven J. & Kraemer, William J., 'Ballistic Training' in Designing Resistance Training Programmes, Human Kinetics:Leeds, 2013, p.280
  7. ^ Silvester, Jay (2003). Complete Book of Throws. Champaign: Human Kinetics. pp. 99, 131. ISBN 0-7360-4114-1.
  8. ^ Munford, W. (1846). Homer's Iliad, volume 1. Boston: Charles C. Little and James Brown. p. 179.
  9. ^ Mullen, G. John (2018). Swimming Science. Brighton: Ivy Press. p. 101. ISBN 978-1-78240-6-938.
  10. ^ Anthony Turner & Paul Turner (2022). Advanced Strength and Conditioning. Oxon: Routledge. p. 269. ISBN 978-1-003-04473-4.
  11. ^ "The Impact of Ballistic Exercises on Heart Rate and Training Zone Levels". 2023-07-24. Retrieved 2023-09-26.
Retrieved from "https://en.wikipedia.org/w/index.php?title=Ballistic_training&oldid=1236170464"