Ballistic training: The effectiveness of maximal power training on physical performance

The main purpose of this study was to compare the effectiveness of ballistic (maximum power) (MxP) and maximum strength (MxS) training on physical performance. Training was periodized into two phases progressing from strength into power development over 10 weeks. Both groups performed plyometrics during the second phase of training. Participants were tested at pre, mid and post training. The MxS and MxP groups improved (p < 0.05) their stairclimbing power and squat strength over the course of the study. MxP training also resulted in a within group improvement (p < 0.05) in the static jump and peak cycle power from pre to post training. Despite the significant changes within the MxP group, no group effect was detected between both training groups from pre to post testing. The results suggest that MxP and MxS training methods combined with plyometrics are both effective at enhancing lower body power and strength in trained subjects.