Weight Training Vs Medicine Ball Workouts
Medicine ball workouts are undoubtedly one of the most excellent ways to strengthen agility and speed, but this speed cannot be produced without strength.
This training has turned out to be extremely popular amidst all sports athletes from volleyball players throwing and catching medicine balls weighing from two to 15 to advance the spiking power and defence abilities to basketball players activities in stances that mirror a pass to raise their throwing accuracy and speed, all sports people use the medicine ball quite deservingly as they look at sport activity specific movement and bettering core strength, the basis of all strength.
Even though these workouts are certainly of our time, do they really work, do they really establish strength and speed much better than traditional techniques of regular exercise such as weight lifting? That very inquiry has been studied by Southern Pass University.
They enrolled 4 teams of junior baseball players, to be involved in an eight week training plan.
Throughout the time of these weeks one set was supplied with medicine ball workouts, another was supplied weight training workouts, another was mixed in between weight and medicine ball and the final set was a control.
The weight training team worked out two times a week, operating principally on the bench press and pull over exercises.
For their first four weeks, their training was made up of 3 sets of eight reps, and for the final four weeks they performed at three sets to 6 repetitions, to exercise more intimately to strength increases.
The med ball team worked out two times a week as well, their med ball workouts were founded on forceful actions this includes immediate two handed chest throws and overhead throws.
Many of the throws being accompanied by a rapid reversal movement to incorporate attributes of plyometrics.
To help associate the exercise sessions more specifically to the upper body and to evade body momentum from changing the end results, the baseball players kept their feet stationary and in one place while striving to throw with their greatest effort.
These players devoted the first 4 weeks performing sets of 3 with 8 repetitions with two minutes rests in between sets, and in the concluding four weeks they accomplish 10 reps, as a result of to process.
The med ball and weight training group focused on bench press and pull over movements and medicine ball stances as the med ball team did.
Their workouts were set up as so, 3 sets of 6 reps bench press followed by quick succession of chess throws of the med ball, and in the last four weeks the repetitions were brought downwards to 4 reps with an elevated weight.
The consequences? They observed that the fusion of weight training and medicine ball workouts enhanced in their bench press strength and maximum velocity baseball throw, the all weight training group got second, the all medicine ball workout party was third and last having absolutely no increases in progression came the control team.
The reason why the pairing of medicine ball and weight training came out superior is mainly because, by lifting a particularly heavy weight that is near to your one repetition max you enlist close to virtually all of your muscle fibres, with these muscles fibres tapped into when you grip the medicine ball you can throw it explosively utilizing and working out virtually all the muscle fibres, as opposed to if you quite frankly toss a medicine ball the body will only utilise the muscle fibres it requires as oppose to roughly all of them, thusly working out much less muscle.
This is furthermore why weight training was superior to solo medicine ball workouts.
This training has turned out to be extremely popular amidst all sports athletes from volleyball players throwing and catching medicine balls weighing from two to 15 to advance the spiking power and defence abilities to basketball players activities in stances that mirror a pass to raise their throwing accuracy and speed, all sports people use the medicine ball quite deservingly as they look at sport activity specific movement and bettering core strength, the basis of all strength.
Even though these workouts are certainly of our time, do they really work, do they really establish strength and speed much better than traditional techniques of regular exercise such as weight lifting? That very inquiry has been studied by Southern Pass University.
They enrolled 4 teams of junior baseball players, to be involved in an eight week training plan.
Throughout the time of these weeks one set was supplied with medicine ball workouts, another was supplied weight training workouts, another was mixed in between weight and medicine ball and the final set was a control.
The weight training team worked out two times a week, operating principally on the bench press and pull over exercises.
For their first four weeks, their training was made up of 3 sets of eight reps, and for the final four weeks they performed at three sets to 6 repetitions, to exercise more intimately to strength increases.
The med ball team worked out two times a week as well, their med ball workouts were founded on forceful actions this includes immediate two handed chest throws and overhead throws.
Many of the throws being accompanied by a rapid reversal movement to incorporate attributes of plyometrics.
To help associate the exercise sessions more specifically to the upper body and to evade body momentum from changing the end results, the baseball players kept their feet stationary and in one place while striving to throw with their greatest effort.
These players devoted the first 4 weeks performing sets of 3 with 8 repetitions with two minutes rests in between sets, and in the concluding four weeks they accomplish 10 reps, as a result of to process.
The med ball and weight training group focused on bench press and pull over movements and medicine ball stances as the med ball team did.
Their workouts were set up as so, 3 sets of 6 reps bench press followed by quick succession of chess throws of the med ball, and in the last four weeks the repetitions were brought downwards to 4 reps with an elevated weight.
The consequences? They observed that the fusion of weight training and medicine ball workouts enhanced in their bench press strength and maximum velocity baseball throw, the all weight training group got second, the all medicine ball workout party was third and last having absolutely no increases in progression came the control team.
The reason why the pairing of medicine ball and weight training came out superior is mainly because, by lifting a particularly heavy weight that is near to your one repetition max you enlist close to virtually all of your muscle fibres, with these muscles fibres tapped into when you grip the medicine ball you can throw it explosively utilizing and working out virtually all the muscle fibres, as opposed to if you quite frankly toss a medicine ball the body will only utilise the muscle fibres it requires as oppose to roughly all of them, thusly working out much less muscle.
This is furthermore why weight training was superior to solo medicine ball workouts.