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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
Summary
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.
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.
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