Tuesday, July 24, 2007

Training - Tuesday 24th July 2007 - video

This is a clip of my ballistic benching performed today. Ballistic movements are simply speed work, but instead of using accommodating resistance with a band, you release the bar at the end of the stroke. This feels better on the joints than benching against bands. But the muscle stresses at the bottom of the movement are still relatively substantial.

It can be performed with a normal barbell, but the smiths machine is a far safer option. Sure it is not a perfect representation of the barbells motion during a proper bench press, but the main piece of importance is the absorption and reversal of the bar at the bottom of the movement.

The recommended load is somewhere around 20-70% 1rm but I have achieved the best results at around 15-20%. The first weight in this clip is a warmup, and the second is the work weight of 40kg/88lbs or approximately 19% 1rm.



This clip is my box jumps. Two different heights, the first just the box, the second is the box sitting on two mats and I am jumping from the ground rather than the deadlift platform.
Not good, but definitely cheaper than purchasing my own boxes.
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