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Medicine Ball Training is one of the most adaptable training tools - but such adaptability can lead to a lack of precision in training outcome. Improve programming and adaptation to training by following these principles and following the 4-category training model 👇
Think of Medicine Ball Training (MBT) in 4 categories: 💥Extensive 💥General-Intensive 💥Complex-Elastic 💥Shock Decide on your training goals and choose throw types, volumes and intensities accordingly
Extensive MBT develops aerobic & circulatory systems, tissue tolerance & muscular endurance. This work can develop fundamental movement skills and gradually introduce force generation demands It can also facilitate bodycomp goals, esp in younger or deconditioned athletes
General-Intensive MBT involves max (or near-max) ballistic throws often using plyo-actions prior to throw. Effective for high threshold motor unit recruitment & explosive strength development General-Intensive training targets “high-velocity” end of load-velocity spectrum
Complex-Elastic medicine ball training uses movement-specific, intensive throw variations. These are complementary “pairings” of exercises to overload specific aspects of technical skill development.
Effective exercise pairings will encourage athletes into key positions or sport specific postures from which to apply force. Complex elastic parings are effective to increase explosive strength & fast dynamic strength from sport-specific positions & actions
“Shock” medcine ball training methods are the highest intensity MBT category. These involve high eccentric rates of force development & high reactive strength demands. Shock Training can work for both upper & lower body development.
The training effect is achieved by applying rapid eccentric force overload followed by instant, maximum concentric effort. Only appropriate for advanced athletes with high levels of maximal eccentric strength.
Consider your athletes. Consider their training needs. Choose your training category. Apply the appropriate: 🔸throw types 🔸volumes 🔸intensities 🔸W:R ratios
