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View Full Version : isotonic VS. ballistic training



slashkills
04-22-2009, 06:39 PM
What is the difference between istonic and ballistic training? What i took from this is that they are both supposed to be fast.

Ballistics
Ballistics also uses relatively light loads at high speeds but differs from plyometrics. Force is applied through the full range of motion rather than for just a split second. A good example is throwing a medicine ball powerfully - force is applied from the start to the end of the movement.

Isotonic Weight Lifting
This technique simply incorporates traditional strength training exercises used in other phases. The key difference is that lighter loads (50-80% 1RM) are lifted in quick, explosive bursts. Weight lifting movements like power cleans and jump squats are more appropriate than bench presses and leg presses for example. Of course this assumes that you have been taught correct technique.

This was taken from a football article here http://www.sport-fitness-advisor.com/strength-training-for-football.html

Kenny Croxdale
04-22-2009, 07:50 PM
What is the difference between istonic and ballistic training? What i took from this is that they are both supposed to be fast.

This was taken from a football article here http://www.sport-fitness-advisor.com/strength-training-for-football.html

Slash,

No wonder you were confused. Whoever wrote this article (no name is listed) is somewhat confused about the differences, as well.

Ballistic means that a body or an object becomes airborne. As the article notes, "Force is applied throughout the full range of the movement. The medicine ball example listed is a good one.

The Isotonic Weight Lifting example of a power clean and jump squat is incorrect. In both of these movements, if performed correctly, you are going to jump into the air, become airborne.

Secondly, in a power clean and jump squat, you continue apply force throughout the entire range of the movement. You do that so the you can perform a jump in the power clean and a jump in the jump squat.

Two of the defining qualities of a ballistic movement are:

1) Going airborne with your body or an object.

2) Applying force throughout the entire range of the movement.

Thus, a power clean and a jump squat are ballistic.

Any movement can be turned into a ballistic movement either by your body becoming airbone with some type of jump or by throwing an object.

With Olympic movements much higher percentages of 1RM (you ma0 are utilized, loads of 70-80%.

In performing jump squats or something like bench press throws, load of 10-40% (with approximately 30% being the most effective) are used.

Kenny Croxdale

slashkills
04-23-2009, 05:44 AM
Thanks a ton