Ballistic training

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.

Ballistic training was first used in the modern day by elite athletes when they were looking to enhance their ability to perform explosively.

For example, in a medicine ball throw the weight is accelerated throughout the exercise in order to propel it into the air.

In accordance with Henneman's size principle muscle fibers are recruited from a low to a high threshold as force requirements increase.

To ensure full muscle fiber recruitment the speed of the lift must be propulsive through the entire range of the movement up until release.

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.

Research at the University of Connecticut found that high-intensity training has profound effects on the nervous system.

Research has resulted in positive increases in vertical jump, throwing velocity, and running speed.

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.