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Author Topic: Medicine Ball Throws  (Read 5329 times)

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mvp805

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Medicine Ball Throws
« on: April 24, 2011, 09:18:06 pm »
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I was wanting to incorporate medicine ball throws into my program, but can't figure out which poundage to go with. I have just a regular 12lb ball, but that's easy. It's not like i can walk into your local sporting good store and find a 25lb ball, which is probably what i'll try, but not sure what poundage to start with. I don't want to purchase one online and find out it's too light. Any suggestions on poundage?
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mj

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Re: Medicine Ball Throws
« Reply #1 on: April 24, 2011, 09:42:26 pm »
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Depends on how strong you are man.

But my advice is don't be afraid to check your ego on this one. If the medicine ball is about throwing drills to get quicker etc you don't want a weight that slows you down appreciably. Just cause you can throw a heavy one doesn't make it the right solution.

Its counter intuitive to most dudes but speed training isn't speed training with a heavy load. Its resistance training. Light might be good.
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Raptor

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Re: Medicine Ball Throws
« Reply #2 on: April 25, 2011, 12:08:00 pm »
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12 lbs is good enough. You just need to go all out on these, try the paused throw from the bottom vs the reactive throw where you throw the ball straight up for 3 feet or so, catch it and immediately throw it overhead. See what's the difference between these two, might give you hints on your explosive vs. reactive ability.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

$ick3nin.v3nd3tta

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Re: Medicine Ball Throws
« Reply #3 on: April 25, 2011, 01:36:38 pm »
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Quote from: Mick82 on April 24, 2011, 09:42:26 pm
Depends on how strong you are man.

But my advice is don't be afraid to check your ego on this one. If the medicine ball is about throwing drills to get quicker etc you don't want a weight that slows you down appreciably. Just cause you can throw a heavy one doesn't make it the right solution.

Its counter intuitive to most dudes but speed training isn't speed training with a heavy load. Its resistance training. Light might be good.

What do you/others reckon to be the optimal % of 1RM for developing explosive power with regards to medicine ball throws?.

Lets say your best atlas stone lift was your maximum 1RM.

Do you know of any studies/links which confirms the %?.
« Last Edit: April 25, 2011, 01:38:47 pm by $ick3nin.v3nd3tta »
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$ick3nin.v3nd3tta

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Re: Medicine Ball Throws
« Reply #4 on: April 25, 2011, 01:40:00 pm »
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Paul Chek Dynamic Medicine Ball Training (Vol. 1-3).


Original Link: http://thepiratebay.org/torrent/6098907/Paul_Chek_Dynamic_Medicine_Ball_Training_(Vol._1-3)



Quote
Medicine Balls can be used for a wide range of purposes from rehabilitation to explosive training or endurance training. Due to the dynamic capabilities of Medicine Ball Training, there is a high functional carry over into athletic performance and every day life. Paul Chek's course teaches the science and application of medicine balls including:
* Why Medicine Ball training works and how to select appropriate Medicine Ball size and weight.
* Program design for optimal performance, including criteria for choosing repetitions, sets, intensity, rest periods and speed of movement.
* The science of strength and power development for torso, rotator cuff, upper and lower extremities using Medicine Balls.
* Precautions for orthopedic conditions and rehabilitation exercises.
Medicine Ball Training provides excellent variety in movement patterns, speed of movement, functional eccentric loading and adds an excellent dimension to the programs of any personal trainer, athlete, athletic trainer and/or strength coach.

Volume 1 - How-to's of Medicine Ball Training
Using scientifically applied principles of program design to Medicine Ball training, you will learn how to select:
* Medicine ball size & weight
* Speed of movement
* Reps
* Sets
* Intensity
* Rest periods
« Last Edit: April 25, 2011, 01:43:09 pm by $ick3nin.v3nd3tta »
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lamp

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Re: Medicine Ball Throws
« Reply #5 on: April 25, 2011, 03:45:49 pm »
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^^^

this is stealing
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Raptor

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Re: Medicine Ball Throws
« Reply #6 on: April 25, 2011, 06:06:53 pm »
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Quote from: lamp on April 25, 2011, 03:45:49 pm
^^^

this is stealing

Yes, but for a greater purpose. Knowledge should be free.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

lamp

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Re: Medicine Ball Throws
« Reply #7 on: April 25, 2011, 11:30:53 pm »
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Thats just ridiculous.


Plus, this poster has a history of such posts-- he did the same thing on the CharlieFrancis forum for which he was (rightly) widely criticised
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$ick3nin.v3nd3tta

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Re: Medicine Ball Throws
« Reply #8 on: April 26, 2011, 02:44:27 am »
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Quote from: Raptor on April 25, 2011, 06:06:53 pm
Yes, but for a greater purpose. Knowledge should be free.

Superior knowledge being a super power.


Half the battle.

« Last Edit: April 26, 2011, 03:20:36 am by $ick3nin.v3nd3tta »
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Raptor

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Re: Medicine Ball Throws
« Reply #9 on: April 26, 2011, 08:56:32 am »
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Quote from: lamp on April 25, 2011, 11:30:53 pm

Thats just ridiculous.


Plus, this poster has a history of such posts-- he did the same thing on the CharlieFrancis forum for which he was (rightly) widely criticised

Don't worry man, after I watch the videos I'll make sure I delete them. I'll just store them on DVD and give them to my friends. No pirating for me!
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

$ick3nin.v3nd3tta

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Re: Medicine Ball Throws
« Reply #10 on: April 27, 2011, 07:56:59 am »
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Quote from: Raptor on April 26, 2011, 08:56:32 am
Don't worry man, after I watch the videos I'll make sure I delete them. I'll just store them on DVD and give them to my friends. No pirating for me!

I delete them within days.


"Adapt what is useful, reject what is useless, and add
« Last Edit: April 27, 2011, 08:07:07 am by $ick3nin.v3nd3tta »
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