Quote (SKCRaynor @ Aug 3 2010 07:48am)

This is an interesting request. Medicine ball workouts are typically great for fast twitch building, but poor for muscle volume and general strength.

However, I will indeed give you a sample idea for explosiveness:


Mon/Weds/Fri = medicine ball days (at the beginning or end of strength routine...i prefer before because you aren't quite so fatigued)


Mon - Laying ball pushes (like a basketball pass, but laying down) - 5x10, front ball underhand throws 3x10, one-arm cross-body ball exchanges (sorta like playing catch with yourself across the front of your body), 3x10, and lastly standing overhead push throws (like you're passing the ball to the sky) 3x10.

Weds - arms outstretched holding the ball squats (literally hold the ball as far away from you to the front as possible while doing squats explosively) 5x10, lunges while elevating the ball from a lowered position to an overhead position with every lunge 3x10, ball jumps (hold the ball and explode up jumping as high as you can while thrusting the ball up as well as if you are going to slam dunk) 3x10.

Fri - Laying alternating ball crunches (twist your lower body to the right when the ball goes to the left during the contraction of each crunch) 5x10, decline situp ball throws (at the top or bottom of each situp, throw the ball straight up and lay back and catch it as you are either sitting up or laying back down) 5x10, and lastly hang from a bar with your legs and do hanging situps with medicine ball in hand at the top of each situp throw the ball up, catch it, and go back for another rep 3x8


why did you want to do these curiously?

Quote (Riches @ Aug 3 2010 12:19pm)

when im working out, i should eat like no carbs right, except for the days i try to do cardio or something?
it said somewhere to keep your carb to 25g per day but i dont know if that meant to someone else

Quote (Honestly @ Aug 3 2010 12:51pm)

well fitness is coming more and more to me, as is an enjoyment for sports and athletics performance. and i see/hear alot of good things about medicine ball from the professional industry, though ironically it is seemingly underutilized by everyone else.. just something to keep me interested... plus my friends are pretty dodgy when it comes to lifting weights, maybe this could suit them better lol

Also in doing some reading i read that ball training is or can actually be pretty intensive on the joints so i should have days of rest in between usage?
I was thinking of doing this on a random day during the week maybe in place of lifting? or as a supplement to it as you have suggested with examples

or do it on sunday where i have no scheduled training

Quote (RoflMuch @ Aug 3 2010 01:55pm)

Hi, I wanted to start cutting bf after a pretty clean bulk.

I was mostly curious about the diet/nutrition part.
I'm sure that you've helped plenty of other people with a similar question as to mine so if you could possibly link me to any of your answers it would be greatly appreciated.

Thanks for your time.

Quote (SKCRaynor @ Aug 3 2010 03:53pm)

i recommend doing it in addition to training unless you no longer care about size and strength training. For pure conditioning and fast twitch training then you can use it in place of a workout or on off days. otherwise I only see it utilized as a supplementary workout in addition to your regular routine.

Quote (Honestly @ Aug 3 2010 06:03pm)

what about doing it as a means of cardio? Like throw the ball/run to it