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

The 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.