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Random-order ballistic training improves throwing distance in resistance-trained males

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dc.contributor.authorYaghoubi, M.
dc.contributor.authorRamezani, S.
dc.contributor.authorDehnou, V.V.
dc.contributor.authorEston, R.
dc.contributor.authorLundberg, T.R.
dc.contributor.authorGorzi, A.
dc.date.issued2025
dc.description.abstractThe order of strength or ballistic exercises in complex training with similar movement patterns may affect performance outcomes. The main objective of this study was to investigate whether the order (random vs. progressive block) of ballistic exercise within a complex training protocol influences throwing performance and muscular strength in resistance-trained males. Twenty resistance-trained males (age: 21.1 +/- 3.2 years; height: 177.1 +/- 7.7 cm; and body mass: 76.6 +/- 12.9 kg) with a minimum of 3 years of resistance training experience were randomly assigned to either a random-order, independent weight-order group (Rnd: e.g., 5,3, and 7 kg-7,3, and 5) or a blocked-order, progressive weights-order group (Blc: 3,5, and 7-3,5, and 7 kg) during medicine ball throwing. Subjects performed the training protocol three times per week for 4 weeks in addition to their normal training. Each training session included three repetitions of the bench press at 65% of one-repetition maximum (1-RM), followed by medicine ball throws for 10 sets. Both groups improved strength and throwing distance (p = 0.001). However, the Rnd group showed greater improvements (interaction effect) compared to the Blc group in 3 kg (p = 0.001; 52 VS. 115 cm) and 5 kg (p = 0.001; 32 VS. 95 cm), but not 7 kg throw distance (p = 0.10; 40 VS. 70 cm). These findings suggest that coaches and strength practitioners should consider performing ballistic exercises in random order rather than a progressive block ordering when designing complex training protocols as the unpredictable sequence appears to improve neuromuscular adaptations and translates more effectively to throwing performance.
dc.identifier.citationEuropean Journal of Sport Science, 2025; 25(11, article no. ARTN e70079)
dc.identifier.doi10.1002/ejsc.70079
dc.identifier.issn1746-1391
dc.identifier.issn1536-7290
dc.identifier.urihttps://hdl.handle.net/11541.2/45392
dc.language.isoen
dc.publisherJohn Wiley & Sons
dc.rightsCopyright 2025 The Author(s). This is an open access article under the terms of the Creative Commons Attribution‐NonCommercial‐NoDerivs License, which permits use and distribution in any medium, provided the original workis properly cited, the use is non‐commercial and no modifications or adaptations are made. (http://creativecommons.org/licenses/by-nc-nd/4.0/)
dc.source.urihttps://doi.org/10.1002/ejsc.70079
dc.subjectcomplex training
dc.subjectneuromuscular
dc.subjectpower
dc.subjectprogressive resistance training
dc.subjectrandom order training
dc.titleRandom-order ballistic training improves throwing distance in resistance-trained males
dc.typeJournal article
pubs.publication-statusPublished
ror.fileinfo12309364000001831 13309363990001831 Open Access Published Version
ror.mmsid9917087550901831

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