This seemingly forgotten conditioning tool is returning, and rightfully so. medicine balls are spherical, traditionally heavy objects made from leather and are often found tucked in the corner of a gym covered in cobwebs. newer versions are made of rubber or vinyl and they are filled with air, water or a gel. varying in size from a tennis ball to a small beach balls, these are some of the most versatile pieces of equipment available. different training machine rage 90s concentrated on isolating muscles in a specific plane of motion, medicine ball training promotes muscle integration allows the action and the exerciser to the condition of the body in all planes of movement. simply speaking, you can do things with medicine balls are simply not possible with machines or even free weights! building strength let's suppose you want to create explosive strength and power for throwing a baseball.
Following the principal of specificity of training, you'll get the best results when you overload the muscles in the exact pattern of movement. Most gyms, however, is not your membership if you start to throw dumbbells across the weight room. compare it to training with a partner or rebounder and a medicine ball. In this case, an exercise like medicine ball throw will meet the requirements of the principle of specificity of training (see figure 1) and improve your throwing power considerably. Or, if you practice fast, explosive movements, most of the weight machines can be tricky, dangerous and usually not very effective.
Remember what happened last time you were an explosive hamstring curl on a machine? is the leg curl machine still in one piece, or is there a hole in the ceiling of the gym? using a medicine ball can be more efficient and do not necessarily lying on your stomach (see figure 2 for the dynamic standing leg curl). Fact is, machines are not made, nor sensible, for high-speed resistance training explosive but medicine ball! these kinds of explosive training is very important. explosive medicine ball exercises contained in a bodybuilding program will give your nervous system a jump-start. I have seen weightlifters increase their bench press by as much as 15 pounds in two days, after performing explosive push pass and kneeling push to pass a session (see Figures 3 and 4). medicine ball training provides a much-needed stimulus for high-threshold motor units and wakes up the fast twitch muscle fibers? are responsible for increased strength and size.
This type of training also improves starting strength, which enables you to get big weights moving easier. Whether your goal is to increase strength and size and you are lifting weights for more than one year, you to vary the speed of movement at least every four weeks for optimal strength or size gains. medicine ball training can be very helpful in making changes in the speed of movement. getting faster, more agile practice a medicine ball can be helpful for coordination and speed as well.
Have you ever seen a bodybuilder attempt speed, agility or speed drills with other athletes such as wrestlers, football players or boxers? It becomes very obvious that too much machine-based isolation integrative training and insufficient exercise makes you slow and hampers coordination. one of the favorite sayings of Al Vermeil (strength and conditioning consultant for the Chicago Bulls) will "train slow, slowly. "if you lift weights with the aim of improving sporting performance, your movement speed training should be the estimate of your sport, at least during some phases of your program.
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