Are ballistic kettlebell movements better for dynamic atheletic movements than plyometrics?
I was wondering if this study could be applied to kettlebell movements vs plyometrics for developing speed-strength (not strength-speed).
Wilson GJ, Newton RU, Murphy AJ, Humphries BJ, Medical Science Sports Exercise 1993 Nov;25(11):1279-86
The optimal training load for the development of dynamic athletic performance.
This study was performed to determine which of three theoretically optimal resistance training modalities resulted in the greatest enhancement in the performance of a series of dynamic athletic activities. The three training modalities included:
1) Traditional weight training
2) Plyometric training
3) Explosive weight training at the load that maximized mechanical power output
Sixty-four previously trained subjects were randomly allocated to four groups that included the above three training modalities and a control group. The experimental groups trained for 10 wk performing either heavy squat lifts, depth jumps, or weighted squat jumps. All subjects were tested prior to training, after 5 wk of training and at the completion of the training period.
The test items included:
1) 30 meter sprint
2) Vertical jumps performed with and without a countermovement
3) Maximal cycle test
4) Isokinetic leg extension test
5) A maximal isometric test
The experimental group which trained with the load that maximized mechanical power achieved the best overall results in enhancing dynamic athletic performance recording statistically significant (P < 0.05) improvements on most test items and producing statistically superior results to the two other training modalities on the jumping and isokinetic tests.