Module 8D Ballistic or Explosive Resistance Training Exercises

Explosive exercises (weightlifting movements, jump squats, speed squats, jerking motions, bench throws) can create high rates of force development and high power output.

High load, moderate to low velocity exercises: Effective across a wider range of the load-velocity spectrum.
Moderate to high-velocity movements: Operate in the mid-range.
Low load, high velocities: Effective only in the high-velocity zone.
Strength's Impact: If strong, heavy resistance training shifts the high force zone. If weak, improvements occur across the spectrum.
Ballistic Exercises: Primarily affect the high-velocity portion.

A well-constructed program should mix ballistic and force-generating activities.

Strength training improves strength.
Power training alone may lead to strength loss; strength training is essential to maintain capacity.
Strength-focused training is more effective at increasing power output at higher loads.
Power training has a wide range too.
Both strength and power training are necessary.

Peak power improvements are greater with strength training but not statistically different from power training.
Average power output increases more in the power training group at the mid-test, but no difference at the end.
Velocity at peak power changes slightly at takeoff, with similar overall results.
Rate of Power Development: Conceptually flawed as it is a rate of a rate, so it shouldn't be considered.

Weightlifting movements enhance vertical jump performance (a measure of power expression).
Traditional strength training is less effective for power expression.
Weightlifting derivatives play a significant role in power development.

Kettlebells vs. Weightlifting: Kettlebells don't maximize power development to the same extent as weightlifting.
Study by Otto (2012) supports this.
Kettlebells won't maximize force production.
Hip Hinge: The hip hinge in kettlebell training might not translate effectively to improved vertical jump or power output due to differences in dynamic correspondence.
Weightlifting is superior for power development.

Weightlifting Derivatives: Important for power development.
Hang High Pull: Possibly not suitable for most athletes (except rowers) due to excessive arm pulling.
Jump Shrugs: Produce higher power outputs due to jumping off the ground, but lack the bracing co-contractions of receiving the bar compared to weightlifting.
$Power Output = \frac{Work}{Time}$

45% of 1RM: Jump shrugs give the highest power output.
In Suchomel’s study, 45% of 1RM is not the optimal load for the hang power clean so it's not a fair comparison. Therefore, different exercises produce different watts per kilogram.
65% of 1RM: Different time zone domain percentages.
80% of 1RM: Jump squats and hang power cleans become closer in performance.
Varying loading structures in weightlifting derivatives enhances power in different time band domains.

Aligning exercises with potential zones is a good theoretical idea but avoid dogmatic application.
Individual velocity-force relationships can be created for each exercise based on loads.

A better approach is to consider speed strength and strength speed banding.
Strength Speed: Mid-thigh pulls, pulls from the knee, clean pulls.
Speed Strength: High hang pulls, jump shrugs, lower loaded hang power cleans, snatch derivatives.
Weightlifting derivatives provide a spectrum of loadings in the ballistic exercise zone.

Choose exercises wisely.
Balance strength and power activities.
Fundamental strength development is key.
Targeted activities (explosive, ballistic, weightlifting, plyometrics) form a major foundation for power development.