Strength and Ballistic Power Training on Throwing Performance

>> December 12, 2013

TITLE: Effects of Strength vs. Ballistic-Power Training on Throwing Performance

SUBJECTS
-novice - moderately trained

VARIABLES
=> Strength Training
-Leg Press (45° Inclination) 4 sets / 6RM
-Bench Press (Smith machine) 4 sets / 6RM
-Half Squat (Smith machine, knees 90°) 4 sets / 6RM

=> Ballistic Power Training
-Leg Press Throw (45° Inclination) 4 sets / 8 reps (30% of 1RM)
-Bench Press Throw (Smith machine) 4 sets / 8 reps (30% of 1RM)
-Jump Squat (Smith machine, knees 90°) 4 sets / 8 reps (30% of 1RM)
-Drop Jumps (from 45 cm)

RESULTS
1) no difference between the two methods

2) shot put performance increased similarly

CONCLUSION
-the results suggests that shot put throwing performance can be increased similarly
after 6 weeks of strength or ballistic-power training

NOTES: In this study, the ballistic training mode has been selected because of its continued acceleration throughout the range of motion, which is similar to the projection of the shot put in the final thrust.

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