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Random-Order Ballistic Training Improves Throwing Distance in Resistance-Trained Males.

Mohsen Yaghoubi1, Sajjad Ramezani2, Vahid Valipour Dehnou1

  • 1Department of Sports Sciences, Faculty of Literature and Human Sciences, Lorestan University, Khorramabad, Iran.

European Journal of Sport Science
|October 31, 2025
PubMed
Summary
This summary is machine-generated.

Randomly ordered ballistic exercises in complex training enhance throwing performance more than blocked orders. This suggests coaches should use unpredictable sequences for better neuromuscular adaptations and results.

Keywords:
complex trainingneuromuscularpowerprogressive resistance trainingrandom order training

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Biomechanics

Background:

  • Complex training combines strength and ballistic exercises.
  • Exercise order may influence performance outcomes.
  • Optimal sequencing for ballistic exercises in complex training is not well-established.

Purpose of the Study:

  • To investigate the influence of random versus progressive block ordering of ballistic exercises within complex training on throwing performance and muscular strength in resistance-trained males.

Main Methods:

  • Twenty resistance-trained males participated.
  • Random assignment to either a random-order (Rnd) or blocked-order (Blc) group.
  • A 4-week complex training protocol including bench press and medicine ball throws was performed three times weekly.

Main Results:

  • Both groups demonstrated improvements in strength and throwing distance.
  • The random-order group showed significantly greater improvements in throwing distance for 3kg and 5kg throws compared to the blocked-order group.
  • No significant difference was observed for 7kg throws between the groups.

Conclusions:

  • Random ordering of ballistic exercises in complex training may lead to superior neuromuscular adaptations and improved throwing performance compared to progressive block ordering.
  • Coaches and practitioners should consider random sequencing for optimizing training outcomes.