Not sure what Ballistic Training is? this is our introduction

History of Ballistic Training

The word ballistic comes from the Greek word βάλλειν (ballein), which means “to throw”. Evidence of ballistic training can be seen throughout recorded history, especially in depictions which show the throwing of a large stone (stone put). Other ballistic disciplines from antiquity include the javelin throw and the discus throw.

The hammer throw is a younger discipline, known from the 15th century. Ballistic training has a long history, dating back to ancient Greece and Rome. The ancient Greeks used ballistic exercises to train for combat, while the Romans used them to train for athletics. In the early 20th century, ballistic training was popularized by Soviet sports scientists, who believed that it could be used to improve athletic performance.

Ballistic training is a type of training that uses explosive movements to improve speed, power, and coordination. Ballistic exercises involve throwing, swinging, or otherwise projecting an object with force. Some examples of ballistic exercises include medicine ball throws, kettlebell swings, and Olympic weightlifting movements.

Ballistic training has a long history, dating back to ancient Greece and Rome. The ancient Greeks used ballistic exercises to train for combat, while the Romans used them to train for athletics. In the early 20th century, ballistic training was popularized by Soviet sports scientists, who believed that it could be used to improve athletic performance.

Ballistic training is a safe and effective way to improve speed, power, and coordination. However, it is important to use proper technique to avoid injury. If you are new to ballistic training, it is a good idea to work with a qualified personal trainer or coach.

Here are some of the benefits of ballistic training:

• Improved speed: Ballistic exercises can help you to improve your speed by training your muscles to contract more quickly. This can be helpful for athletes and people who participate in sports that require quick movements, such as sprinting, jumping, and throwing.

• Improved power: Ballistic exercises can help you to improve your power by training your muscles to generate force more quickly. This can be helpful for athletes and people who participate in sports that require powerful movements, such as weightlifting, sprinting, and jumping.

• Improved coordination: Ballistic exercises can help you to improve your coordination by training your brain and muscles to work together more efficiently. This can be helpful for athletes and people who participate in sports that require complex movements, such as gymnastics, dance, and martial arts.

Here are some of the risks of ballistic training:

• Injury: If ballistic exercises are performed incorrectly, they can increase the risk of injury. This is especially true for people who are new to ballistic training or who have not been properly trained in the proper technique.

• Overtraining: Ballistic exercises can be very demanding on the body, and it is important to listen to your body and rest when you need to. Overtraining can lead to fatigue, injury, and burnout.

Some Typical Ballistic Exercises

Medicine ball chest pass: Stand with your feet shoulder-width apart and knees slightly bent. Hold a medicine ball in front of your chest with both hands. Explosively push the ball away from you, using your chest and arms to generate power.

Medicine ball slam: Stand with your feet shoulder-width apart and knees slightly bent. Hold a medicine ball in front of your chest with both hands. Explosively lower the ball to the ground, then quickly stand up and throw it up into the air as hard as you can.

 

Kettlebell swing: Stand with your feet shoulder-width apart and knees slightly bent. Hold a kettlebell in front of you with both hands, with your arms hanging down. Explosively hinge at the hips and knees, driving the kettlebell up between your legs and up to shoulder height.

Clean and jerk: This is a complex exercise that requires a lot of skill and coordination. Start with the barbell on the floor in front of you. Squat down and grab the bar with an overhand grip, with your hands shoulder-width apart. Explosively stand up, driving the bar up to your shoulders. Then, explosively extend your hips and knees, pushing the bar overhead.

Snatch: This is another complex exercise that requires a lot of skill and coordination. Start with the barbell on the floor in front of you. Squat down and grab the bar with an overhand grip, with your hands shoulder-width apart. Explosively stand up, driving the bar up to your shoulders. Then, explosively extend your hips and knees, while also lifting the bar overhead with one smooth motion.

 

Gym Equipment Ideas to perform Ballistic Exercises

Medicine balls: Medicine balls are a versatile piece of equipment that can be used for a variety of ballistic exercises, such as chest passes, slams, and throws. They come in a variety of sizes and weights, so you can find one that is right for your fitness level.

Kettlebells: Kettlebells are another great option for ballistic exercises. They are a type of weight that is designed to be swung and tossed, which can help to improve your strength, power, and coordination.

Battle ropes: Battle ropes are a type of exercise equipment that consists of two long, thick ropes that are attached to a weighted anchor. They are used to perform a variety of ballistic exercises, such as wave slams and double waves.

Plyometric boxes: Plyometric boxes are used to perform exercises such as box jumps and step-ups. These exercises can help to improve your power and explosiveness.

 

 

Olympic weightlifting platforms: Olympic weightlifting platforms are designed for exercises that involve heavy weights, such as the snatch and clean and jerk. They are made of a durable material that can withstand the impact of heavy weights being dropped.

Weight sleds: Weight sleds are a great way to add resistance to ballistic exercises, such as sprints and drags. They come in a variety of styles such as the Escape Barrow  shown below, so you can find one that is challenging but safe for you to use.

 

Concluding thoughts

It is important to note that ballistic exercises can be high-impact and should be performed with caution. If you are new to ballistic exercises, it is a good idea to start with a light weight and gradually increase the weight as you get stronger. You should also warm up properly before performing ballistic exercises and cool down afterwards.