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Resistance Training Types

Most people are familiar with body weight training, free weights or exercise machines. While those exist there are also other training types.

Good for new trainees strength training machines are self-explanatory and less intimidating. Machines keep you in a fixed plane of motion. They’re perfect for those that lack stability or have physical limitations. Other advantages of strength training machines are the ability to quickly change weight, supersets, circuit training and not needing a spotter. They are deemed inferior as they don’t require stability or core strength.

Things like dumbbells and barbells are free weights. They allow training in all planes of motion. Great for mimicking movement in life and sport. Progressive method of training great for all phases.

Much like free weights, cable machines allow for freedom in movement and range of motion. They are great for those that exercise alone as they do not require a spotter. Cable machines provide full resistance and are great for total body conditioning and development. They require proper range of motion.

A progressive method of training for all phases of training that is inexpensive, good for strength, endurance and rehabilitation are elastic resistance bands. Elastic resistance bands can move in different planes of motion and are used to mimic sport specific movements. Over time the bands do wear down and resistance levels change. Pay attention to their integrity.

Dating back 3000 years medicine balls are one of the oldest resistance training methods. The name came from doctors using them during rehab. They’re great for a wide population and can be used in all planes of motion. Medicine balls help develop explosive power and sport performance. It’s important to be in the proper environment and use the proper range of motion.

Originally used as a unit of measurement, kettlebells were later adopted by the Russian military for strength training. They’re made from cast iron, ball shaped with a handle and available in a wide range of weights. Proper environment, range of motion and form are necessary. A total body training method said to improve focus, stamina, oxygen use, stability, endurance, strength, power and increase metabolism.

A type training method that is available anywhere is body weight training. It uses your body and gravity creating resistance. It can be used in all planes of motion and requires greater motor unit recruitment. Body weight training helps to condition the body and build a strong core.

Stability balls are a progressive method of training great for a wide variety of people. They’re used in training to increase demand for stability by creating a controlled unstable environment. By nature stability ball training can help to reinforce proper posture and increase strength and stability of the core.

BOSU balls are similar to stability balls except they are cut in half with a hard platform as a base. A progressive method of training that can be used for creating a controlled unstable environment increasing demand for stability and requiring constant recruitment of stabilizers. BOSU balls also help to reinforce proper posture and increase strength and stability of the core.