ballistic training

[mtex]

this method refers to a technique in wich you drive a weight by exploding into it in a controlled manner as opposed to a normal speed. when done with heavy weight , the weight doesnt move that fast but the attempt to drive the weight at a higher speed acomplishes several things. force applied= force resisted , if you drive a weight faster the weight is actually heavier. in part of the lift you will be stronger & the weight will move faster. an accelerated weight is heavier than a non accelerated weight. So when you are strongest in a movement the weight is heavier & not as heavy when you are weaker ; this is VARIABLE RESISTANCE. Using this technique also recruits more white , fast - twitch fibers, wich are bigger & stronger than red , slow- twitch fibers. It also creates constant failurewhen you try to accelerate a weight there is a limitto the amount of acceleration accomplished. Yuor muscles are failing to move any faster. Therefor , rather than failing at the end of the set, you actually experience a degree of failure during each rep of the set.
Ballistic training should be done primarily with heavy weight on compound exercises. when using this technique lower the weight normally, using constant speed, pause at bottum, then drive the weight up accelerating smoothly throughout the range of motion . Continue set not to the point of failure but to failure of power. when you cant accelerate the weight anymore the set is over. When using ballistic training going beyond this point is pointless. Make sure you get plenty of rest between sets, white, fast- twitch fiber takes longer to recuperate.


most of this info taken from the Arnold Shwatzennegar encyclopidia