Ballistic Exercise Versus Heavy Resistance Exercise Protocols: Which Resistance Priming Is More Effective for Improving Neuromuscular Performance on the Following Day?

Nishioka, T and Okada, J. Ballistic exercise versus heavy resistance exercise protocols: which resistance priming is more effective for improving neuromuscular performance on the following day? J Strength Cond Res 37(10): 1939–1946, 2023—This study aimed to determine whether ballistic exercise priming (BEP) or heavy resistance priming (HRP) is more effective for improving ballistic performance after 24 hours. Ten resistance-trained men performed BEP and HRP conditions 72–144 hours apart in a randomized and counterbalanced order. Jumping performance was assessed before and 24 hours after the BEP and HRP sessions using 0 and 40% one-repetition maximum (1RM) squat jump (SJ), 0 and 40% 1RM countermovement jump (CMJ), and drop jump (DJ) reactive strength index (RSI). Statistical significance was accepted at p ≤ 0.05. In the BEP condition, 0% 1RM CMJ height (+3.62%) as well as theoretical maximum velocity (+5.14%) and theoretical maximum power (+2.55%) obtained from CMJ 24 hours after the priming session were significantly greater than those at the baseline (p ≤ 0.05), but 0% 1RM SJ height and DJ RSI (p > 0.05) were not greater than those at the baseline. In the HRP condition, the jump performances were not improved (p > 0.05). The percentage change in 0% 1RM CMJ height in the BEP condition was significantly greater than that seen in the HRP condition (p = 0.015) but did not differ for 0% 1RM SJ height and DJ RSI (p > 0.05). These results suggest that the BEP is more effective than HRP in improving CMJ performance after 24 hours. Therefore, practitioners should consider prescribing resistance priming using low-load ballistic exercises rather than high-load traditional exercises when planning to enhance athlete performance on the following day.