Ballistic training is commonly used by athletes to develop explosiveness and power. By accelerating and releasing weight into free space, the athlete's body recruits fast-twitch muscle fibers, which are directly responsible for growth and...
Ballistic training involves strength-training movements that use acceleration and a fast velocity, with the athlete moving through space. By contrast, traditional weight-lifting exercise involves a significant deceleration period, during which the...
You can use kettlebells, each of which resembles a small bowling ball with a handle attached, for both conventional strength-training exercises and powerful ballistic training. According to a study commissioned by the American Council on Exercise,...
Ballistic range of motion exercises are performed in an explosive manner. They help develop power, and involve moving an object a certain distance in a short amount of time. Doing these exercises will help increase your sport performance and...
The kettlebell, a cast-iron weight that resembles a bowling ball with a handle, originated in Russia. Kettlebells range in weight from as little as 5 lb. to over 100 lb. Because kettlebells differ from traditional weight lifting equipment such as...
Strength training can increase your vertical jump, explosive power, speed and strength. Whether you are a female volleyball player or basketball player, getting strong will also decrease your risk of injury. Performed properly, strength training...
Shaped like a bowling ball with a handle, the kettlebell is a Russian training tool used in exercises that combine strength and cardiovascular training. Kettlebell training is safe for people of all ages and fitness levels. Aside from being a fun...
The American Council on Exercise named kettlebells as one of 2009's top fitness trends. As of 2010, Clubbells don't have quite the same renown, but they are gaining quickly in popularity. Given that kettlebells have been around for hundreds of...
The muscles of the calves (gastroc and soleus) respond well to exercises that provide a full range of motion. An easy way to build bigger calves is to use a step, brick or block during your training. Standing flat on the floor and completing...
General physical preparedness involves performing additional work to improve your tolerance for training volume. GPP work requires to you train with lower intensity and impact to slowly condition your muscles and build endurance. GPP workouts...
Boxing is a sport that is intermittent in nature, characterized by intervals of explosive bursts of power mixed with scaled down survival movements; therefore, training intensity should be similar to a competitive fight sequence. After all, you...
Leg exercises for volleyball players must provide strength, explosiveness and stability. On the volleyball court, it doesn't matter how much you squat or leg press if you can't move quickly or get off the ground. Your exercises must have as much...
Running exercises performed with resistance from exercise bands build strength and endurance in hip and leg muscles. Resisted running is less stressful on your joints than plyometric exercises and weightlifting, and focuses exclusively on the...
Flexibility training should be a regular part of your fitness plan. Daily stretching can help you increase your flexibility, improve your range of motion, prevent injury, and relieve stress. Before doing any type of stretching, warm up with at...
An athlete who strikes the ground with power will propel farther and faster down a track than an athlete with less power. In order to gain speed, an athlete must first build strength and power in the weight room by integrating a combination of...
Kettlebells were originally available in a range of weights in approximately 16.4 kg, or 35-lb., increments. The most commonly used weight was 35 lbs., while the heaviest were the 88-lb. kettlebells. More recently, 106-lb. kettlebells have been...
Working out is a key component of any man's plan to burn far. You must focus on intensity and progression, because if you don't put forth the effort during workouts, you won't get the results you're after. You should make progress with each...
Kettlebell workouts and PTP workouts challenge the body and muscles in different ways. PTP, or Power to The People, was designed by Russian strength coach Pavel Tsatsouline and focuses on heavy weight, low repetition exercises to build strength...
One of the hardest-throwing baseball pitchers of all time was Nolan Ryan. In 1974, Ryan was clocked by a Doppler laser radar throwing the ball at 108.1 miles per hour. According to eFastball.com, no one's beat that speed yet. Ryan was a starting...
Extending your forearm through a full range of motion uses every part of the triceps. Some exercises work the muscle harder than others, some activate more of the long head of the triceps, and some do very little. You cannot use only one- or...
Flexibility allows you to easily move body parts that surround joints through a full range of motion. Muscles and joint structures can become tight due to inactivity, aging or injury. (Daily stretching exercises help to increase flexibility and...
Dumbbells, barbells, medicine balls and kettlebells are all classified as free weights. They are called free weights because they are not attached to a machine and require more balance and effort to control. With free weights, more attention must...
Kettlebell training provides mixed martial arts fighters the ability to do a variety of exercises that focus on explosive movements. The shape and handle of kettlebells allows for movements that are not possible with a standard dumbbell or barbell...
High intensity workouts are those that are meant to fatigue your body within 30 seconds to one minute. Whether they use heavy weights or intense cardio, the National Strength and Conditioning Association states that these workouts are designed to...
Pull-ups and pull-downs are both exercises that recruit the main muscles of your upper back, primarily your latissimus dorsi. In a pull-up, you pull yourself up against gravity, hanging from a fixed bar. In a pull-down, you are fixed on a bench,...
Stretching is an important part of fitness and sports training. Stretching can improve your flexibility, reduce post-exercise muscle soreness, increase your sporting or exercise performance, reduce muscle tension, minimize your risk of injury and...
The kettlebell is an old-school type of weight that it going through a resurgence as fitness-minded people look for new and old ways to get a great workout. Kettlebells are great for a number of functional exercises, including several varieties of...
Exercise is more than just a recreational activity. It pays dividends psychologically and physically. Exercise can improve mood, energy, sleep and sex life, fight chronic disease, help manage weight, and provide a healthy leisure activity....
Muscle fibers vary in composition, function and fitness requirements. Although genetic factors dictate distribution of muscle fibers, physical activity regulates fiber vitality. In fact, you may be unknowingly neglecting a significant percentage...
Warm up chest swings get your heart rate up, lubricate your shoulders and spine preparing them for a load. It's a rhythmic exercise that is meant to be light, not fast (ballistic). Learn how to perform this exercise in this training video...
