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Bodybuilding Power Training Principle -
Ballistic Training refers to a technique in which you drive a weight up,
or explode it (but in a smooth and controlled manner), rather than
lifting it at a constant speed. Ballistic Training is done with
relatively heavy poundages, so the weight doesn't really move all that
fast. But the attempt to force the weight to go faster accomplishes a
number of things:
1. Ballistic Training creates variable
resistance. Why? Because you are stronger in one part of a lift than in
another, due to the difference in mechanical leverage advantage. When
you are stronger, the weight accelerates a little more. And an
accelerated weight is heavier than one that is not accelerated or not
accelerated as much. Therefore, the weight is heavier when you are
stronger and not as heavy when you are weaker - which is variable
resistance.
2. Ballistic Training recruits a maximum
amount of white, fast-twitch power fibers, which are bigger (about 22%)
and stronger than red, slow-twitch endurance fibers.
3. Ballistic Training creates constant
failure. The muscles grow when they are given a task that is just beyond
their capabilities. When you are trying to accelerate a weight, there is
always a limit to the amount of acceleration you can achieve. Your
muscles are failing to move it any faster. Therefore, rather than
failing only at the end of your set, your are actually experiencing a
degree of failure during each rep of the set.
Ballistic Training should be done
primarily with exercises that use a lot of big muscles - for example,
Bench Presses, Shoulder Presses, and Squats. You should use a weight you
can normally do about 10 reps with. Since an accelerated weight is
heavier, you'll find you can do only about 7 reps with the same weight
when using the Ballistic Training method. Also, Ballistic Training reps
require a slightly different type of technique than do normal,
constant-speed repetitions:
1. Lower the weight normally, using
constant speed. Pause at the bottom, then drive the weight up,
accelerating it smoothly throughout the Ballistic Training range of
motion.
2. Continue the set not to the point of
absolute failure, but to failure of power. That is, when you can't
accelerate the weight anymore, and can only lift it slowly, you have
finished the set. When doing Ballistic Training reps, there is no point
in going past this point.
3. Get plenty of rest between sets, from
one to 2 minutes. White, fast-twitch fiber takes longer to recuperate
than does red fiber and this is the type of muscle you are focusing on
with Ballistic Training.
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