If the ability to "throw weight around" is supposed to represent some prodigious level of strength, then how come nobody does it? Why do so many guys looking to build muscle opt for the sluggish cadence of four seconds up, four seconds down on every rep? You may very well be one of these guys, which helps explain the plateau you've probably been stuck at for years. We have your answer: ballistic training.

Also called power training, ballistic training is often used among elite athletes, who perform a bodybuilding-type exercise explosively, to the point where the weight is literally thrown from their hands. The benefits of going ballistic aren't limited to volleyball players and 100-meter sprinters, though. It can, and will, jump-start some serious muscle growth for you, too.

Since getting stronger, and as a result bigger, is high on your priority list, ballistic training may be just the training stimulus you've been searching for. It's well known that each strength exercise has a natural biomechanical sticking point that occurs at the spot in the range of motion at which primary muscle groups change. For example, in the bench press, the sticking point for many people is where the primary force is being changed from the pectoralis major to the deltoids and triceps. Ballistic training powers you through these sticking points.

Training this way also forces your body to trigger fast-twitch muscle fibers. This is important because these fibers have the greatest potential for growth and strength. Because ballistic training forces the muscles to adapt to contracting very quickly and forcefully, it trains the fast-twitch fibers to produce a great amount of force in a very short period.

Still not sold on going ballistic? Consider this: In a traditional rep, you typically accelerate the weight on the concentric portion only during the first third of the range of motion. During the other two-thirds, the weight is actually being decelerated; otherwise you wouldn't still be holding onto the weight at the end of the rep. Conversely, when you train ballistically, the weight is accelerated through the whole range of motion and only starts to decelerate after you've let go of the bar.


POWER POINTS

Ballistic training is most commonly performed as bench throws and squat jumps, often utilizing a Smith machine for safety. Research has shown that optimal power is produced at about 30%-50% of an individual's one-rep max (1RM), so that's the resistance you'll use. (You can easily hurt yourself if you try to use substantially more weight.) For example, if you max 250 on bench, your ballistic reps should fall between 75 and 125 pounds.

Regardless of the exercise, explode the weight up as fast and as forcefully as you possibly can. The bar will actually leave your hands when doing movements like chest or shoulder presses, and your feet will leave the ground when squatting. (Either set the safety locks to catch the bar or get a trustworthy spotter.)

Here, we offer you one exercise appropriate for ballistic training for each major bodypart. (Note: Both calves and hamstrings will be trained with the squat movement.) All of the exercises, except the dumbbell squat jump, require a Smith machine.

POWER PLAN

PERFORM THIS WORKOUT ONCE A WEEK IN PLACE OF YOUR NORMAL ROUTINE

Bench Throw* 3-4 x 3-5
One-Arm Row* 3-4 x 3-5
Overhead Press* 3-4 x 3-5
Dumbbell Squat Jump 3-4 x 3-5
Close-Grip Bench Throw* 3-4 x 3-5
Barbell Curl* 3-4 x 3-5

Rest 2-3 minutes between sets.
* Perform on a Smith machine
** Use a weight that's only 30%-50% of your one-rep max.
Don't do more than five reps.

Ballistic Bullets

Safety is your No. 1 priority with ballistic training. Use a spotter if you've never done this type of training and be overly cautious.

Because ballistic training is so explosive, you'll tire quickly. Therefore, perform ballistic exercises at the beginning of your workout, not at the end when you're fatigued.

Rest at least 2-3 minutes between ballistic sets to ensure full recovery on every set.

Ballistic training is not about training to failure. Stick to 3-5 reps per set, even though you'll feel like you can keep going.

Keep the weight at around 30%-50% of your 1RM. More than that could be a safety hazard, to you and others close by.


Don't use this form of training for every workout, but rather substitute a ballistic day (see "Power Plan") for one of your normal days in your program. Or do ballistic sets for your first exercise (using one of the movements we suggest) per bodypart in your regular split.

If you add ballistic sets to several exercises within your routine, keep it in your workout for only 4-8 weeks. Then cycle off for 4-8 weeks before adding it back into your workout.

Each rep should be performed as if it's a one-rep max attempt, with full focus on the proper mechanics from start to finish--throw the weight up as fast as you can on each and every rep.

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