Non-ballistic and ballistic exercises PDF

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Summary

breakdown of progressive exercises between non ballistic and ballistic exercises. Highlights the pathway that should be followed- Antonio Dello Iacono (lect)...

Description

Non-ballistic & ballistic exercises - Tutorial Overview There is a large body of evidence supporting the use of strength and power exercises to enhance athletic performance. Positive changes in muscular performance and stiffness have been noted leading to increases in lower body power, jump height, strength, agility, sprinting capacity and running economy with a large performance transfer in many sports. However, given the large variety of evidence-based practical guidelines for strength and power training, as practitioners is critical to have a thorough understanding of the physiological and mechanical characteristics of the exercises we prescribe while having a logical progression model to work from. Large variation in the kinetics, kinematics and subsequently loading patterns feature different exercises modalities. Therefore, it is extremely important to have a good understanding of how they differ in terms of their force and power production.

1. Functional progression for non-ballistic and ballistic exercises

A basic knowledge of biomechanics helps in understanding the mechanical (e.g. force and power) demands of non-ballistic and ballistic exercises, to roughly profile their mechanical profiles which are of key relevance for their prescription and periodisation. The degree of specificity in resistance training and the appropriate manipulation of the training variables can affect both the induced adaptations at neural and peripheral levels and the final transfer of training to the sport or daily activity performance. The table below shows a functional progression that could be used when designing non-ballistic and ballistic exercises according to their mechanical demands and load characteristics.

1

Table 1. Functional progression for ballistic and non-ballistic exercises Phase

Exercise category

1

Non-ballistic

2

Non-ballistic

3

Non-ballistic

Execution modality Only concentric without countermovement

Non-ballistic

5

Non-ballistic Combining concentric and eccentric moves (with countermovement)

6

Non-ballistic

7

Ballistic

8

Ballistic

Mechanisms

Restricted

Force-contraction relationship & Force-angle relationship

Full

Combining concentric and eccentric moves (with countermovement) 4

ROM

Only concentric without countermovement

Restricted

Full

Restricted

Full

Force-contraction relationship & Force-angle relationship & Force-velocity relationship

Force-contraction relationship & Force-angle relationship & Force-velocity relationship Force-contraction relationship & Force-angle relationship & Force-velocity relationship

Exercises examples Bench-press, Shoulder-press, Bent-over row, Squat and Deadlift with the movement onset from a half-way point Bench-press, Shoulder-press, Bent-over row, Squat and Deadlift performed across a full ROM Bench-press, Shoulder-press, Bent-over row, Squat and Deadlift with a slow countermovement (eccentric) phase preceding the concentric one but with a limited ROM Bench-press, Shoulder-press, Bent-over row, Squat and Deadlift with a fast countermovement (eccentric) phase preceding the concentric one but with a limited ROM Bench-press, Shoulder-press, Bent-over row, Squat and Deadlift with a slow countermovement (eccentric) phase preceding the concentric one with full ROM Bench-press, Shoulder-press, Bent-over row, Squat and Deadlift with a fast countermovement (eccentric) phase preceding the concentric one with full ROM Bench throw or Squat jumps with the movement onset from a half-way point Bench throw or Squat jumps with full ROM 2

9

Ballistic

10

Ballistic

11

Ballistic

12

Ballistic

Combining concentric and eccentric moves (with countermovement)

Combining concentric and eccentric moves (with countermovement)

Restricted

Full

Force-contraction relationship & Force-angle relationship & Force-velocity relationship Force-contraction relationship & Force-angle relationship & Force-velocity relationship

Bench throw or Squat jumps with a slow countermovement (eccentric) phase preceding the concentric one but with a limited ROM Bench throw or Squat jumps with a fast countermovement (eccentric) phase preceding the concentric one but with a limited ROM Bench throw or Squat jumps with a slow countermovement (eccentric) phase preceding the concentric one with full ROM Bench throw or Squat jumps with a fast countermovement (eccentric) phase preceding the concentric one with full ROM

3...