Strength And Conditioning
Push-up on Medicine Ball to Medicine Ball Slam
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing body weight & medicine ball. Utilizing Body Weight & Medicine Ball can increase strength and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy and endurance development for athletes.
The Push-Up on Medicine Ball develops the muscles of the chest, shoulders and triceps while increasing upper body muscle endurance, functional strength, and stability. The Medicine Ball Slam develops the muscles of the Upper Body. The Medicine Ball Slam can be utilized as a warm-up exercise or upper body conditioning exercise to support energy system development for sport.
Push-Up On A Medicine Ball - Start in a plank position. Hands should be on each side of a Medicine Ball. While keeping a firm torso, lower the body toward the ground by bending the elbows until the upper arm is parallel with the ground. Press back up to the starting position with arms fully extended while simultaneously maintaining a firm torso.
Medicine Ball Slams – Grab the medicine ball with both hands. Maintain an erect posture with the ball overhead, feet shoulder-width apart, bodyweight on the ball of the feet and back straight. Drop into an athletic position by pushing the hips back while simultaneously pushing the hands down below your knees explosively driving the medicine ball to the floor. Catch the medicine ball as it bounces from the floor and reverse the direction and stand-up, lifting the arms up until they are overhead. Without pausing at the top return back to an athletic position explosively driving the medicine ball to the ground again. Repeat this movement pattern continuously for the desired repetitions.
Push-Up On A Medicine Ball – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 Set; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 Sets; and Advanced (6 Months or Greater Exercise Experience) should perform 12 – 15 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Medicine Ball Slams – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 Set; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 Sets; and Advanced (6 Months or Greater Exercise Experience) should perform 12 – 15 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.