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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TJ 17.22 Dong Bin CHN, Eugene OR
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1500m 4:11.55 P.U Chitra IND, Guwahati
5000m 15:10.91 Rina Nabeshima JPN, Eugene OR
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Mar 2:22.44 Mizuki Matsuda JPN, Osaka
3000 Sc 9:10.74 Winfred Yavi BRN, Monaco
100mh 13.08 Wu Shuijiao CHN, Shanghai
400mh 55.54 Aminat Odeyemi BRN, Goleniow
HJ 1.91 Nadzehda Dusanova UZB, Tashkent
PV 4.60 Li Ling CHN, London
LJ 6.64A Xu Xiaoling CHN, Guiyang
TJ 14.25 Olga Rypakova KAZ, Paris
SP 20.38A Gong Lijiao CHN, Guiyang
DT 67.03 Chen Yang CHN, Osterode
HT 75.02 Luo Na CHN, Halle
JT 67.69 Lu Huihui CHN, Halle
Hep 5898 Purnima Hembram IND, Guwahati
20kmW 1:26:28 Qieyang Shenjie CHN, La Coruna

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