Go ballistic

Muscle & Fitness, July, 2009 by Jim Stoppani, Mark Thorpe

Go Ballistic If you want to maximize power, we often recommend ballistic exercises such as the Smith machine bench-press throw. Allowing the bar to leave your hands helps build explosive power, which leads to more strength and muscle mass--the M&F gym trifecta. Unfortunately, the Smith has its limitations. That's where the Velocity Cage comes in. Developed by Dave Nugent, it's basically a power rack with an Olympic bar attached to a cable system. The cable system connects to a computer that precisely measures the amount of power you exert and catches the bar at the end of the movement, providing a safety spot before it lowers the bar to you. "By allowing the user to develop ballistic movements that are measurable by calculating speed of movement and mass, it allows true power to be recorded for duplication and training improvements," says Don Chu, PhD, PT, ATC, CSCS, who's regarded by many as the father of plyometrics. Although your gym is unlikely to have a Velocity Cage, you can get your own at velocitycage.com.

EDITED BY JIM STOPPANI, PHD, AND MARK THORPE