WRITTEN BY WOODSIDE DIRECTOR OF TRAINING, JOHN BEANE
Power development is a crucial aspect of training that focuses on enhancing explosiveness, speed, coordination and strength. It plays a vital role in various athletic activities, such as sprinting, jumping, throwing and striking. Power, defined as the ability to generate force quickly, is a crucial attribute for athletic success. There is also now plenty of evidence supporting the importance of power training for longevity and health span. As people age, they tend to lose power at a faster rate than strength, sometimes by as much as twice as fast. This is because people lose muscle area and faster-contracting fibers. For example, between the ages of 65 and 89, explosive lower limb extensor power can decline by 3.5% per year, while strength only decreases by 1–2% per year. By age 70, a person may have lost 51% of their power but only 30% of their strength. Traditional strength training methods alone may not sufficiently address the specific demands of power development. So, whether you are an athlete or someone seeking a well-rounded program, power training is worth a deeper look. There are several tools that can be used for developing power such as kettlebells, sandbells, bodyweight exercises and, the focus of this article, medicine balls. Medicine balls have emerged as a versatile and effective tool for developing power. This article will provide a comprehensive overview of the mechanisms behind power development, the benefits it offers and how medicine balls can be utilized to enhance power.
To understand the benefits of medicine ball training for power development, it is essential to examine the underlying physiological mechanisms. Power is primarily influenced by two factors: force production and speed of force development. Force production is determined by factors such as muscle strength, muscle fiber recruitment and neural activation. Speed of force development is influenced by the rate of muscle contraction, neural impulse transmission and muscle stiffness. Medicine ball training targets these factors by incorporating explosive movements, eccentric loading and rapid changes in direction, resulting in adaptations that enhance power output.
According to the National Strength and Conditioning Association (NSCA), medicine ball training offers several benefits including enhanced neuromuscular coordination, increased rate of force development, improved core strength and stability and functional transfer to sport-specific movements. By incorporating medicine ball exercises into power training programs individuals can optimize power output to improve overall athletic performance and function in everyday activities. However, it is crucial to design and implement training programs based on individual needs and goals to maximize the benefits of medicine ball training. The next two sections dive a bit deeper into the benefits of med ball training and some of the programming guidelines our trainers here at Woodside use.
BENEFITS OF MEDICINE BALL TRAINING
- Power Development: Medicine ball exercises involve explosive movements that require the generation of power. By performing exercises such as throws, slams and rotational movements with a medicine ball, individuals can improve their ability to produce force quickly and explosively, which is beneficial for sports and activities that require power, such as throwing, jumping and striking.
- Full-Body Engagement: Medicine ball training engages multiple muscle groups and movement patterns, resulting in a full-body workout. The dynamic nature of the exercises requires coordination, stability and strength from various muscle groups, including the core, upper body, lower body and posterior chain. This comprehensive engagement helps to improve overall muscular strength and endurance.
- Core Stability and Strength: Many medicine ball exercises require the activation of the core muscles to stabilize the body and transfer force from the lower body to the upper body or vice versa. The rotational and explosive nature of the exercises challenge the core muscles, including the abdominals, obliques and lower back, improving core stability and strength.
- Functional Movement Patterns: Medicine ball training mimics the movements and demands of everyday activities and sports. The exercises involve multi-planar movements, rotational motions and coordination, which can enhance functional movement patterns and improve performance in activities such as throwing, twisting and lifting.
- Improved Athletic Performance: Medicine ball training can enhance athletic performance by improving power, strength, coordination and functional movement patterns. By incorporating medicine ball exercises into a training program, athletes can enhance their ability to generate force, transfer energy and perform explosive movements relevant to their sport.
- Versatility and Accessibility: Medicine ball training can be adapted to various fitness levels, from beginners to advanced athletes. The exercises can be modified based on the individual’s strength and skill level, making medicine ball training accessible to a wide range of individuals.
- Injury Prevention: Medicine ball training can contribute to injury prevention by enhancing muscular strength, stability and coordination. By strengthening the muscles and improving movement patterns, individuals can reduce the risk of imbalances, weaknesses and compensations that may lead to injuries during physical activities.
It is important to note that the specific benefits of medicine ball training may vary depending on the individual’s goals, training status and program design. Consulting with one of our Personal Trainers can help tailor the training program to specific needs and maximize the benefits of medicine ball training.
PROGRAMMING GUIDELINES
- Exercise Selection: Choose exercises that involve explosive and dynamic movements using the medicine ball. The exercises should target the major muscle groups and movement patterns relevant to the individual’s sport or fitness goals. Common medicine ball exercises include overhead throws, chest passes, rotational throws, slams and partner drills.
- Load and Intensity: The weight of the medicine ball used for training should be appropriate for the individual’s strength and skill level. The intensity of medicine ball training is typically high, as the focus is on generating power and explosive movements. The weight of the medicine ball can range from 2-20 pounds, depending on the exercise and the individual’s capabilities. In a future article we’ll discuss the Force Velocity Curve in depth and how it relates to developing power.
- Repetitions and Sets: Medicine ball training can involve a variety of repetitions and sets, depending on the specific goals and intensity of the workout. For power development, lower repetitions (1-6) per set are recommended, with a focus on explosive movements. The total number of sets can vary, but typically 3-6 sets are performed per exercise.
- Rest Periods: Adequate rest periods are important for power development and recovery. Rest periods between sets should range from 2-5 minutes to ensure full recovery and maintain high-intensity efforts. This can feel like an eternity so active recovery techniques can be used if it doesn’t interfere with exercise selection.
- Training Frequency: Medicine ball training can be incorporated into a training program 1-3 times per week, depending on the individual’s goals and overall training schedule. It is important to allow for sufficient recovery between sessions to ensure optimal performance and adaptation.
- Progression: Progressive overload is important for continued improvement in medicine ball training. Increase the weight of the medicine ball, the complexity of the exercises or the intensity of the throws over time to challenge the muscles and promote further power development. However, progression should be gradual and individualized to avoid injury and ensure proper technique.
- Technique and Safety: Proper technique is crucial for safe and effective medicine ball training. Individuals should be instructed on the correct form and movement patterns for each exercise. It is important to start with lighter weights and focus on mastering the technique before progressing to heavier loads. Additionally, individuals should be aware of their surroundings and have enough space to perform medicine ball exercises safely.
These recommendations are general guidelines, and individual variations, goals and training status should be taken into consideration when designing a medicine ball training program. Consulting with one of our Personal Trainers can help tailor the program to specific needs and ensure safe and effective training.
SAMPLE PROTOCOLS
Perform these protocols post-movement prep and prior to strength blocks and conditioning. The purpose of the movements is to produce maximum power with each rep so avoid performing them under fatigue.
DAY 1
EXERCISE | SETS | REPS |
|---|---|---|
1A. Overhead Slam | 2 – 4 | 4 – 6 |
2A. Chest Pass to Hands | 2 – 4 | 4 – 6 |
DAY 2
EXERCISE | SETS | REPS |
|---|---|---|
1A. Standing Lateral Chest Pass | 2 – 4 | 4 – 6 |
2A. HK Scoop to Step | 2 – 4 | 4 – 6 |
DAY 1
EXERCISE | SETS | REPS |
|---|---|---|
1A. Overhead Slam | 3 | 4 – 6 |
2A. Chest Pass to Hands | 2 | 4 – 6 |
3A. Skier Box Hop | 2 | 4 – 6 |
DAY 2
EXERCISE | SETS | REPS |
|---|---|---|
1A. Standing Rotational Chops | 3 | 4 – 6 |
2A. Standing Lateral Chest Pass | 2 | 4 – 6 |
3A. HK Scoop to Step | 2 | 4 – 6 |
Our Training team can help you incorporate develop power through the use of med balls in your workout routine. To learn more click here or email us.
