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GOHEAVY.COM Training Forum

Going Ballistic--More Speed/Power.

Posted By: Kenny Croxdale (cache-dtc-ac01.proxy.aol.com)
Date: Friday, January 7, 2005, @ 8:42 a.m.

Strength training will increased speed and power to a certain point. Once that point is reached any increase in strength decreases speed and power. This is one article the delves into what happens in regard to that. [http://www.runquicker.com/research.htm]

One way of maintaining or increasing speed/power is through ballitic training. Ballistic meaning when a body or object becoming airborne, a projectile.

Two method of developing speed/power in this maanner are concentric ballistic and eccentric ballistic training. It may also be termed high velocity concentric and high velocity eccentric training. Ballistic methods are the only ones in which speed/power is developed throughout the entire range of the movement.

Concentric ballistic exercises are like jumping and bench press throws. Eccentric ballistic exercises are depth landings. Depth landings are exerciese like jumping off a bench and just sticking that landing, much like a gymnast. An upper body exercise would be basically the same, such as having someone drop a medicine ball down to you. The focus being on just catching the ball, not repelling it.

So, if one wants to develop speed and power throughout the entire range of a movement, ballistic exercise are necessary.

Kenny Croxdale