Ballistic training technique. Double kettlebell swing

Ballistic training is commonly used by athletes to develop explosiveness and strength. 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 most force in the shortest amount of time.

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Jump Squats

Squat jumps build strength, speed and strength and improve your rate of force development. High speed movement will fire up your nervous system, increasing neural output and muscle recruitment. To perform a squat jump, start in a proper squatting position and jump vertically from the floor, returning to the starting position in a controlled manner. They can also be used at the beginning of leg training to improve performance.

Push Presses

The push press is similar to the military press, except that the movement starts at the feet. Start in a standing position with the barbell at collar bone height supported in your hands. Do a quarter squat, quickly dip, then explode to a full hip extension. As you begin to finish your leg, focus on pressing into it like a shoulder press. Once the bar passes your forehead, completely block the bar above your head. All joints from the floor to the wrists should be fully engaged and the weight locked overhead.

Kettlebell exercises

Kettlebell exercises build strength and endurance, improve cardio, and improve grip. Basic movements like the swing, snatch, and clean and snatch work the entire body right away. Many traditional ballistic exercises can be performed with kettlebells in addition to specific kettlebell movements such as swings.

Before incorporating ballistic movements into your training, it is best to build strength with closed chain movements. Improve your form and technique before moving on to more advanced positions or loading up on weight exercises. Work with a trainer or experienced trainer to ensure each exercise is performed correctly. If for any reason you experience any pain, stop the exercise immediately and seek medical attention.

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What exercises can be called explosive?

From a methodology point of view, according to Schmidtbleicher, D. (1992). Training for power events, explosive muscle strength is the amount of force exerted in a limited time. This value, in turn, is determined by the rate of increase of force (SNS), i.e. the difference between the initial and final force divided by time.

Example - at the beginning of the movement (static pressure), the athlete exerted 800 N into the support (supporting the weight of his body), 0.2 seconds after the start of pressure, the force was 1800 N. The rate of force increase is (1800-800)/0.2 = 5000 N/s .
If we take different time intervals (0.1, 0.2, 0.5 s, etc.), then we can identify different SNS (early and late) in different areas.

In addition, different movements require different modes of muscle contraction. SNS can be measured isometrically, concentrically, eccentrically and plyometrically.

Therefore, it is important to know the applied side of the question - WHAT ARE EXPLOSIVE EXERCISES FOR? Since the available time, type of contraction, and also, of course, working muscle groups, joint angles, type and vector of load, etc. DIFFERENT in different movements.

So, what exercises can be explosive?

The answer is any! According to Louis Simmons, any movement can be explosive: to do this, just select a certain load, and arbitrarily try to perform the movement as quickly as possible!

Different movements require different loads to achieve maximum power output.

In research, I've seen explosive isometric ankle dorsiflexions (that's a toe-toe). Even if the object is motionless, and the muscle does not shorten (or even lengthen), there is a difference in forces, and time exists - which means there is an EXPLOSION!

Also, even the slowest 1RM squat will be “explosive,” it’s just that the degree of that explosion will be small compared to more explosive movements. Which ones?

1. Classic moves with explosive style

For example, a regular squat with a barbell can be explosive. It is enough to choose a load of 50-60% of 1 RM, and try to get up as quickly as possible.

The problem is that in the final phase of any classical movement the vertical speed is 0. That is, there is a deceleration phase, which is not present in sports jumps, accelerations, etc. Moreover, if in a 1 RM bench press this deceleration phase occurs in the last 23% of the movement, then at 80% of 1 RM this figure is 52% (more than half of the movement is braking). And even 45% of 1 RM gives 40-50% braking, even if the athlete performs them as powerfully as possible.

A partial solution to the problem is the use of combined resistance (for example, resistance bands). They, firstly, accelerate the eccentricity, which causes a greater stretch-contraction reflex. Secondly, they increase the load as they move towards the top point, forcing them to press harder and harder, and delay the braking phase. However, about 25% of the motion will still have negative acceleration.

2. Ballistic exercises

Movements such as jumping with a barbell/weight/without weights are classified as ballistic, or inertial. In them, the athlete with weights accelerates until they lift off the support, and then the movement occurs by inertia. In these movements, there is no braking phase (however, the joints are still braked to zero angular velocity so as not to be damaged).

Numerous studies show the effectiveness of such exercises for the growth of both parameters such as power, nervous system, and results in the vertical jump and other movements of this kind.

3. Weightlifting exercises

TA movements, in theory, can also be classified as ballistic, because have a phase of free flight of the barbell and the athlete. However, there is a difference, which is that after pushing out the barbell, the athlete begins to accelerate in the opposite direction (downward) to fix the barbell.

This forces the athlete to brake a little earlier than the barbell (they are no longer moving in space as a single system). This factor, as well as the slower speed than ballistic movements, puts TA movements at a slight disadvantage.

in different movements the strength, power and time of the concentric phase will be different

4. Plyometric movements

The plyometric regime is a fast eccentric, immediately followed by a fast concentric, with a minimal isometric phase in between.

In fact, both classic squats and bench press can be called “plio”, but the concentric (and especially eccentric) speeds are an order of magnitude lower.

Ballistic movements, especially those performed quickly and with adequate loads, already include more plyo mode.

However, real “plyo” is movements performed with the weight of your own body, or with small weights, for example, standing jumps, running jumps, multi-jumps, projectile throwing, etc.

There are slow plyo (movement time over 250 ms) - standing vertical jumps, throwing a metball, and fast plyo (100-250 ms) - running jumps, depth jumps, sprints.

Such movements are as specific as possible, since they imitate sports activity.

I think I've given you a brief overview of explosive exercises. How you can divide the load according to the size of the load, speed of movement, specificity, as well as what power, SNS, rigidity, and other terms are, you will soon be able to learn from

Ecology of life. Relatively inexpensive, mobile and multi-functional weights are an indispensable thing in your home gym arsenal. Many studies have shown that it is the most effective tool for improving posture, burning calories and building muscles.

Relatively inexpensive, portable and multi-functional, weights are an indispensable item in your home gym arsenal. Many studies have shown that it is the most effective tool for improving posture, burning calories and building muscles.

We've rounded up the 10 most effective kettlebell exercises that are sure to improve your fitness. You can do each exercise individually or use them all to create your own workout routine.

1. Ballistic exercises with kettlebells

Ballistic exercises like these are a great way to build a strong back, core and arms. Keep your core engaged throughout the exercise to relieve pressure on your lower back. Additionally, you strengthen your grip and forearm.

Performance:

1) stand over the kettlebell, knees slightly bent;
2) keeping your back straight and your core tense, take the weight and lift it with a sharp movement (as if throwing it up);
3) while the weight is rising, quickly change your hand and, catching the weight with your other hand, lower it down;
4) change hands every time you lift the weight; repeat as many times as necessary.

Advice. Try to do these movements where dropping the weights won't damage anything.

2. Squat press with weight overhead

This variation of the kettlebell press is a powerful exercise that works the upper and lower parts of your body, thereby strengthening them. The overhead squat press is a complete workout that works every muscle in the body. This is one of the best strength exercises that doesn't require much equipment but produces phenomenal results. This load will also provide a much better core workout, which will challenge not only beginners but also experienced athletes.

Performance:

1) lift the weight so that it can swing between your legs;
2) the exercise begins at the bottom point with a sweeping movement;
3) with a movement similar to an uppercut, pull the weight to your chest; it should end up between the biceps and forearm (kettlebell-on-chest position);
4) from this position, push the kettlebell up, fully aligning your arm and locking your elbow at the top of the exercise; then lower the weight back to your chest;
5) smoothly lower the weight down to the starting position; start the next repetition without jerking.

Advice.

3. Kettlebell Jump Squat

Jump squats with added weight are a powerful exercise for strengthening the legs, but they are contraindicated for people with weak knees or injuries. Try doing these movements with your own weight first, and then you can add loads. Explosive strength is just one of the many benefits this exercise provides. Over time, you will also gain strong glutes and a strong core.

Performance:

1) lift the weight to chest level and hold it by the handle;
2) lower yourself into a deep squat and then jump out, stretching to your full height (the weight is always in your hands in front of your chest);
3) Land softly back into a squat.

Advice. Try to land as softly as possible so as not to put excessive stress on your knees; Stress your core all the time.

4. Gorilla exercise

This exercise is one of the most powerful for training the shoulders and muscles of the back of the legs. After completing several approaches the next day, you will feel the effect throughout your entire body. The gorilla exercise is great for developing strength.

Performance:

1) pull one weight up to chest level, lift the second one from the floor and hold it below with your outstretched arm;
2) lower the weight from your chest down, completely leveling your arm, and pull the other one to your chest (the movements should be performed synchronously);
3) repeat these movements as many times as necessary.

Advice. Keep your back straight and your core tense at all times; set the rhythm of the exercise and try to follow it throughout the entire execution.

5. Swing kettlebells with two hands

Two-handed kettlebell swings effectively develop several qualities at once: power, explosiveness, flexibility and cardio. These movements not only train different muscle groups, but also teach you to direct core energy to the object you are manipulating. Instead of moving a weight from point A to point B, you will learn to generate force from the "energy core" of your body.

Performance:

1) place the weight at a distance of about 30 cm in front of you;
2) grasp the kettlebell with both hands, bending your hips and slightly bending your knees;
3) lift the kettlebell, allowing it to swing between your legs, and then push the kettlebell forward in a sweeping motion until it reaches chest level;
4) return the kettlebell back to the position between your legs; do not interfere with its movement, let it fall by inertia.

Advice. Keep your back straight and your core and glutes engaged throughout the kettlebell movement; do not lift your heels off the floor.

6. Kettlebell Chest Raise

Lifting kettlebells should be an important part of your workout, no matter your goals. This exercise will build a strong core and shoulders, and develop a strong grip.

Performance:

1) lift the weight, allowing it to swing between your legs;
2) extend one arm forward and raise it to shoulder level, the second holds the weight below;
3) start the exercise at the bottom point with a sweeping movement, while moving the second (extended) arm back;
4) with a movement similar to an uppercut, pull the weight to your chest; it should end up between the biceps and forearm;
5) return the kettlebell back to the position between your legs, without impeding its movement.

Advice. Make sure that the weight does not turn upside down; it only changes its position during the uppercut.

7. Sots Kettlebell Press

The Sots Press will help build a strong, strong core and will also strengthen your shoulders and legs, making them more stable. This exercise combines balance and strength. You don't have to use heavy weights to get the full benefits of this workout. During execution, the muscles must constantly be tense so as not to lose a stable position.

This exercise is named after Russian weightlifter Viktor Sots, but you'll find yourself cursing the name throughout.

Performance:

1) take a kettlebell and place it in the “kettlebell on chest” position;
2) keeping your back straight, lower yourself into a squat as low as possible;
3) while in a squat position and tightening your core, lift the kettlebell up, fully aligning your arm and locking your elbow;
4) lower the weight down and repeat the movement the required number of times, then change hands.

Advice. If you're having trouble with the Sots press, then try overhead squats and seated military presses.

8. Kettlebell swings + squats

The two-hand kettlebell squat is a combination exercise that combines a kettlebell swing and a squat. The goal is a smooth transition between the two parts of the movement, thus engaging the entire body at once.

Performance:

1) take the weight with both hands; feet stand slightly more than shoulder-width apart; lower your arms straight down in front of you so that the weight is between your legs;
2) with a swinging motion, lightly throw the weight in front of you, while straightening your back;
3) while throwing the kettlebell, lower yourself into a squat (you should catch it with your palms by the core already in a sitting position);
4) as soon as you catch the kettlebell at the bottom of the exercise, stand up and then lower it down (you need to catch the kettlebell with both hands by the handle); when the kettlebell is again in a hanging position at hip level, proceed to the next repetition.

Advice. Before you begin squatting kettlebell swings, do a few reps of two-arm kettlebell swings.

9. Double kettlebell swing

The double kettlebell swing is an effective exercise for gaining explosive power, strengthening the entire body, and developing an iron grip. This movement is mandatory not only for strength and power, it will also be the key to overall improvement of physical condition.

Performance:

1) pick up the weights, letting them hang between your legs;
2) with a swinging movement similar to an uppercut, synchronously pull the weights to the chest; they should end up between the biceps and forearm;
3) return the weights back to the position between your legs, do not impede their movement.

Advice. Make sure that the weights do not turn upside down; they only change their position during the uppercut.

10. Alternating Back Lunges with Kettlebells

This is an extremely difficult exercise that will challenge your legs. With two kettlebells on your chest, you work your core and upper body just as well as your legs during lunges.

Performance:

1) take the weights so that they are between the biceps and forearm;
2) keep the weights as close to your chest as possible, your back straight; Lunge back with one leg, dropping to your knee; maintain a straight line between your knee, hip and shoulder;
3) return to the starting position and repeat this movement with the other leg.

Advice. Remember to control your breathing: weights increase pressure on the chest, so your breathing rhythm may be disrupted. published

Let's continue the topic of ballistics in strength training, which I raised in the previous article. Now let's turn to weights.

Exercises (both with weights and any other) can be classified according to
for different reasons - depending on what question you want
illuminate. You can take the working muscles as a basis (you get exercises
on the chest, back, legs, etc.), you can the number of muscles involved and
joints (you will get multi-joint and single-joint). Can you take it for
the basis is the speed of movement and its characteristics.

Based on the last basis, exercises can be divided into 2 types - ballistic and conventional strength. The first ones are acceleration exercises, where the movement continues due to the applied force. The second ones are exercise at a normal pace, in which the projectile moves under complete control from the beginning to the end of the exercise - starting with squats, ending with biceps curls.

Ballistic

Ballistic exercises with a kettlebell are fast, explosive movements: swings, cleans, high pulls, snatches, jerks. Those. all the main “artillery” of kettlebell fitness, which determines its “face,” is precisely ballistics.

The main symptom is the initial application of force to the weight, which then begins to move quickly due to inertia.

Difference
ballistics from other exercises - a constant balance between tension and
relaxation. Thanks to this, you can do so many swings and jerks,
as much as possible (with proper technique). There's always a share
seconds when the muscles are not tense. If in swings a person is tense
time, this makes them “ugly”, the neck protrudes forward, the face
overly tense. As RKC Head Coach Geoff O'Connor says:
"A scary face doesn't make you stronger."

In ballistic
during exercises, the grip is looser, even at the end points of the exercise
open your palm - in jerks or chest lifts. Excessive strength
the grip will, on the contrary, provoke calluses.

When it comes to rep ranges, ballistic exercises
the number of repetitions in a set can be very high - the score is most often
goes to tens.

Controlled security forces

Second
half of the exercises with kettlebells are conventional strength exercises performed in
at a fairly slow pace. The movement of the kettlebell is completely under control, and you
you can stop and freeze at any moment. (Which won't work
do in the same jerks).

In contrast to ballistic
the body must maintain tension throughout the movement. IN
There is no time to relax when doing a military press or a belt row.

The same can be said about the grip - in controlled strength exercises with kettlebells it is stronger, the palm does not open.

What
regarding the number of repetitions in a set, then regular strength ones with a kettlebell, like
As a rule, they fall in the range from 2 to 15. Doing squats or a mill tens of times makes no sense and can even be harmful.

Also
This classification helps to distribute exercises in training.
Of course, there are many options and not all of them will fit into one scheme, but
in general, it is preferable to place heavy power exercises with a kettlebell in
start of the lesson, and ballistic ones (which to a greater extent force
work the heart and lungs) - after strength training.

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Muscle strength can be applied in different ways against different types of resistance. If the amount of resistance is equal to the amount of force applied by the athlete, no movement occurs: this situation is typical for isometric exercises. If the amount of resistance is less than the force applied by the athlete, the barbell or other equipment moves quickly or slowly: this situation is observed when performing isotonic exercises. And if the force applied by the athlete greatly exceeds the amount of external resistance (for example, when working with a gymnastic ball), a dynamic movement occurs in which either the sports equipment or the athlete’s body is transferred: this ballistic exercise.

When performing power training, the athlete's muscular strength can be applied against athletic equipment such as athletics blocks, exercise balls, barbells, weights, or rubber bands. The result is an explosive movement as the athlete's force exceeds the resistance of the sports equipment. Thus, the use of these devices to develop power refers to the ballistic training method.

During a ballistic action, the athlete's strength is expressed dynamically through resistance from the beginning to the end of the movement. As a result, the projectile moves a distance proportional to the force applied against it. Throughout the movement, the athlete must apply significant force in order to continuously transfer acceleration to the equipment or sports equipment, which ultimately leads to a throw. To move the projectile the maximum possible distance, the athlete needs to develop maximum speed at the moment of throwing.

Rapid ballistic application of force is possible as a result of rapid recruitment of fast-twitch muscle fibers, high fiber firing rates, and efficient intermuscular coordination between agonist and antagonist muscles. Over the years of work, the athlete learns to perform forceful contractions of the agonist muscles, while the antagonist muscles are in an extremely relaxed state. This optimal intermuscular coordination maximizes the performance of the agonist muscles, since the antagonist muscles do not oppose their rapid contraction.

Depending on your training goals, ballistic exercises may be scheduled after the warm-up or at the end of the training session. For example, if technical and tactical work is scheduled to be performed on a given day, then developing and improving power is a secondary goal. However, for speed-strength disciplines such as sprinting, track and field sports and martial arts, power development work is often planned immediately after the warm-up, especially in the later part of the preparatory phase due to the stimulating effects on the nervous system. typical for power training. The training parameters using the ballistic method are shown in Table 1.

Table 1. Ballistic training parameters

* A smaller number is for more exercises and vice versa.

The quality of explosive power training improves when the athlete does not experience physiological fatigue. A rested central nervous system can send more powerful nerve impulses to working muscles for faster contraction. However, the opposite is also true: when the muscles and central nervous system are fatigued and blockage prevails, it is impossible to effectively recruit fast-twitch muscle fibers. Thus, the problem arises of the athlete performing intense work before performing explosive power training. The athlete’s energy sources (ATP-CP) are depleted, energy becomes insufficient, and high-quality work is impossible due to easy fatigue and the difficulty of activating fast-twitch fibers. As a result, the athlete’s movements do not differ in power.

When using ballistic techniques, the main factor is the speed of action. The beginning of each repetition should be dynamic, and the athlete should try to continually increase speed as they approach the end phase of the movement or the moment of the throw. As a result of this application of force, more fast-twitch motor units are recruited. The most important element is not the number of repetitions. Again, the athlete is not required to perform a high number of repetitions to increase power. The determining factor is the speed of the movement, which is determined by the speed of muscle contraction. Thus, exercises should be performed only until the athlete manages to maintain the speed of movement. As soon as the speed decreases, repetitions should be stopped.

The speed and explosive manner of performing exercises is ensured only when a large number of fast-twitch fibers are involved. When these fibers fatigue, speed decreases. Continuing work after reducing speed is useless, since from this point on there is no full activation of fast-twitch motor units, and the motor units involved adapt to slower work, which is undesirable for athletes whose goal is to develop power. Thus, flexibility of the central nervous system can be both a positive and negative factor in achieving a training goal. Adaptation is only effective if it results in improved performance for the athlete.

The load of ballistic training is determined by the standard weight of sports equipment. Gymnastics balls weigh between 2 and 9 kilograms, while power balls weigh between 1 and 16 kilograms.

For other power-related techniques, the number of ballistic exercises should be kept as small as possible to allow the athlete to perform more sets to achieve maximum power gains. In this case, the exercises should duplicate technical skills as much as possible. If the specified duplication is not possible, the trainer should select those exercises that use the main driving muscles.

For any power development technique that involves an explosive movement pattern, the rest period must be long enough to allow the athlete to fully recover so that he can perform subsequent sets just as well. In fact, since most ballistic exercises require assistance from a partner, the short rest periods between repetitions are often dictated by the situation at hand. For example, it may be necessary to bring a block, set it in place, and do a few test swings before returning the block to the first athlete. This process may take 15-20 seconds, during which the first athlete can rest. For this reason, when performing ballistic training, the number of repetitions can be higher compared to other training methods.

Table 2. Example of a program that combines ballistic and maximal acceleration exercises

Exercise	A WEEK
	Week 1	Week 2	Week 3 *
1. Jump squats and throw a gymnastic ball from the chest
2. Throwing a gymnastic ball from behind the head back
3. Throw a gymnastic ball from the chest
4. Throw a gymnastic ball forward from behind your head
5. Throw a gymnastic ball to the side (on each side)
6. Throwing the ball from the chest with both hands followed by a 15-meter dash
7. Push-ups followed by a 15-meter dash

*Using a load that is greater than the load used the previous week.

The frequency of ballistic training per week depends on the stage of training. During the late stage of the preparatory phase, the number of such training sessions should be small (one or two training sessions); during the conversion stage, the frequency increases (from two to four training sessions). The type of sport or sporting discipline should also be taken into account. The frequency of ballistic training is higher for speed-power sports compared to sports in which power is a secondary quality. Table 2 provides an example of a program that combines ballistic exercises and maximum acceleration exercises. This program has been successfully used by players in American football, baseball, lacrosse, soccer and hockey.