What are you seeing in the figure of the stylised force and velocity curves of a concentric bench press (Press) and concentric bench press throw (Ballistic) at light loads (15-45% 1RM), with % displacement on the y-axis?

I’ve talked to this previously but thought I would circle around again, given recent focus in my posts. As you can see there is greater velocity and force from about 40 to 100% of the way through the movement (displacement). The reason for the mechanical advantage, is that during the Press you are spending a great deal of time or displacement decelerating the bar as you need to hold onto the bar at 100% displacement, whereas Ballistics reduces the effects of deceleration by releasing/projecting the bar/load.

So is ballistic training better for power development. Yes, as this type of training has superior velocity and acceleration/force outputs, and as such power output will be naturally greater, hence a greater stimulus to power adaptation. The caveat is at loads of around 60% 1RM (depending on athlete training status and movement) we see the “Press” and “Ballistic” curves converge, as it is difficult to project/throw heavy loads.