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Ballistic training involves applying maximum force to resistance with the intention of moving or lifting the weight as quickly as possible. It activates fast twitch muscle fibers, improving performance in explosive sports. However, it can be hard on joints and involves relatively light loads. It should be balanced with other exercise regimens.
Ballistic training is a type of weightlifting exercise characterized by movements in which trainees apply maximum force to resistance with the intention of moving or lifting the weight as quickly as possible. Some ballistic moves, like explosive pushups and jump squats, actually cause practitioners to launch themselves, or a charged bar designed for use during exercise, skyward at the peak contraction of the movement. Other ballistic training movements, such as the Olympic lifts, apply maximum force but require individuals to maintain full control of the bar.
The main advantage of ballistic training is that it allows maximum acceleration to be applied to the weight, which results in the activation of faster twitch muscle fibers. Fast twitch, also known as type II, fibers are most recruited during explosive movements. Training these fibers results in better performance in sports that require quick, explosive movements such as boxing, sprinting, and soccer.
For an example of the action at work in ballistic training, compare a ballistic movement like the jump squat to a regular squat, which would qualify as a non-ballistic training movement. In a jump squat, a trainee actually jumps into the air at the top of the movement, but in the regular version, the trainee cannot apply maximum force at the top of the movement, as the goal is to keep them from leaving the ground. . In the ballistic version, the muscles get a more complete workout because the student is free to continue accelerating through the full range of motion.
A major drawback to this type of training is that it can be hard on your joints. Ballistic training movements, such as jump squats or explosive pushups, require the student to not only leave the contact surface, but to absorb the impact upon landing. Especially when using a heavy resistance load, this can put stress on the knees, elbows, shoulders, and other joints. Over time, overuse of ballistic moves can lead to injury. To avoid this, it is important to balance the use of ballistic training with other exercise regimens, especially in trainees with a history of joint problems.
Another disadvantage of ballistic training is the relatively light loads involved. The goal of ballistic training is to accelerate as much as possible, so using a load greater than 90 percent of the trainee’s one-repetition maximum (1RM) may impede their ability to accelerate the weight to maximum. Therefore, ballistic training usually involves nothing more than submaximal weights, which do not teach the trainee to handle maximum loads. To avoid this, consider the use of ballistic movements not as a complete training system on their own, but as tools within a larger training program that also incorporates maximal strength training and other forms of conditioning.
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