Ballistic Exercises For Optimal Results

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Hand or Wrist Weights

According to Dr. Cedric Bryant, chief exercise physiologist at the American Council on Exercise, running with 1 to 3 lb. hand or wrist weights can increase heart rate by five to 10 beats per minute in comparison to unweighted running. The amount of calories burned also increases by 5 to 15 percent. Weights above 3 lbs. are not recommended because it puts added stress on shoulder muscles, elbow and wrist joints. The added benefits of using hand and wrist weights are derived mostly from increased arm muscle activity. Swinging the arms more while running may increase running speed and provide a safer alternative to hand weights with the same benefits.

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 strength. Ballistic movements require the central nervous system to coordinate and produce the greatest amount of force in the shortest amount of time.

Jump Squats

Jump squats build strength, speed and power and improve your rate of force development. The high speed movement will fire up your nervous system, increasing neural output and muscle recruitment. To perform a jump squat, start in the correct squat position and jump vertically off the floor, returning to the starting position in a controlled manner. These can also be used at the beginning of a leg workout to enhance further strength work.

Push Presses

A push press is similar to a military press, except that the movement begins in the legs. Start in a standing position with the bar at collar bone height supported in your hands. Do a quarter squat, dipping quickly, then explode to full hip extension. As you begin to finish the leg drive, focus on pressing the bar up like a shoulder press. Once the bar gets past your forehead, lock the bar out completely overhead. All joints from the floor to the wrists should be completely in line, with the weight locked out overhead.

Kettlebells

Kettlebell exercises build strength and endurance, improve cardio, and increase grip strength. The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once. Many traditional ballistic exercises can be performed with kettlebells in addition to kettlebell specific movements, such as the swing.

Tips to Remember

Before incorporating ballistic movements to your workouts, it's best to build strength with closed chain movements. Perfect your form and technique before progressing into more advanced positions or loading exercises with weight. Work with a trainer or an experienced spotter to ensure correct execution of each exercise. If for any reason you experience any pain, immediately discontinue the exercise and seek appropriate medical attention.

Ankle Weights

Ankle weights may cause running mechanics to be altered in some individuals, leading to a greater risk of injury because of the strain placed on lower-leg tendons, muscles and joints.They also provide minimal fitness benefits in comparison to unweighted running, increasing heart rate by three to five beats per minute and calories burned by 5 to 10 percent. According to a study conducted by the University of Alberta, participants using ankle weights ran slower than their normal unweighted running speed, which accounts for the lesser fitness benefits.

Weighted Vests

Weight vests evenly distribute the added load across your torso, minimally interfering with running mechanics. Use a weight vest that accounts for 5 to 10 percent of your body weight. According to a study conducted by the "European Journal of Applied Physiology," weighted vest running has the greatest impact when done in inclined activities such as hill sprints or stair running. When not wearing the vest, vertical running speed and the length of time it takes for leg muscles to fatigue improves.

Conclusion

Supplementing your normal running routine with any form of body weights provides added fitness benefits. The added workload improves muscular strength, increases heart rate and burns more calories in the same amount of time as unweighted running. The leg muscles are encouraged to work more efficiently, increasing the amount of time it takes them to fatigue and enabling you to run longer at a faster speed. Weighted running should be approached with careful adherence to specific guidelines to prevent injury.