Medicine balls are one of our favorite training tools. Throughout May we’ve had many of our site contributors share how they use medicine balls in training, and also released a new video lesson on advanced medicine ball training. On this week’s podcast we reflect on our favorite ideas for medicine ball training we picked up this month, as well as some insights from our new video.
Notes and quotes
- 0:00 – Introduction.
- 2:30 – Med ball lessons from René Sack: “It’s not about the implement or the exercise. You can do the same exercise with and without intent. How you design the training and environment can bring out the intent.”
- 5:30 – Med ball lessons from Johnny Parkes.
- 7:30 – Med ball lessons from Zach Dechant: “Med balls can overload an exercise, but it can also underload the exercise. For example a pitching movement with a baseball adds some load on the body, but reduces the load on the elbow.”
- 9:15 – Med ball lessons from Vern Gambetta.
- 13:45 – Basics of medicine ball training.
- 16:30 – Factors to considering in medicine ball training design.
- 18:00 – Picking the right ball.
- 22:15 – Progressing med ball training: “When I look to make med ball progressions I look at how I can make an exercise more reactive, how can we make the catch just as important as the throw, how can we incorporate different planes of movements, how can we vary it, and how can we add together different components or movements to increase the coordinative complexity.”
- 23:00 – Planning: “Don’t continually switch up med ball exercises every week. You have to learn the coordination and you need to give them time to learn it.”
To hear more on these topics, listen to the full episode above. Also be sure to subscribe to our podcast and review it on iTunes.
- This episode is brought to you by HMMR Plus. The May site theme on HMMR Media is medicine ball training. Stay tuned for more on the topic and become a member for full access to our videos, articles, and podcast archives.
- For more from René Sack, read his article “Finding purpose, direction, and planning for medicine ball training” as well as his interview on Episode 211. He also has several more articles on HMMR Media.
- For more from Johnny Parkes, read his article “Medicine ball training for tennis” and the recent member hangout on med balls for tennis with Parkes and Matt Kuzdub. His Instagram (@johnny_parkes) also has a lot of resources.
- Zach Dechant discussed many of these topics on our last episode, Episode 248, where we spent much of the interview looking at medicine balls. His Instagram (@zachdechant) also regularly posts great resources.
- Check out Vern’s two articles: Training design considerations for the medicine ball and How medicine balls work their magic. You can learn more of his med ball training ideas in his Medicine Ball Training DVD available for members to stream.
- More medicine ball resources: Video Lesson 5: Medicine Ball Routines, Force summation through medicine ball training by Nick Garcia, How to get the most out of medicine balls and Integrating medicine ball training into the plan by Martin Bingisser.