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seaking420
New member
Can anyone give anygood solid exercises to do with this piece?
BOSU Ball
- Thread starter seaking420
- Start date
Protobuilder
New member
Yes. Stand near a flight of stairs. Mount the ball. Hurl self down said stairs.
seaking420
New member
lol
Protobuilder
New member
seaking420 said:
At least you have a sense of humor about it. Truth is, nobody on teh Training Forum has a clue about BOSU balls and since there's no Ghey Training Forum, you're pretty much SoL. LoL
pitbullrocco
New member
just cuz your a good sport, i did the googling for ya......typed in "BOSU ball" and hit enter (b/c i wanted to know what the fuck it was too).
http://exercise.about.com/od/specialtyworkouts/
http://exercise.about.com/od/specialtyworkouts/
wakefib
New member
enless you are an athlete, there really is not point in using them. even being an athlete i wouldn't use them to much.
some of my friends that started to squat had really shitty form. they started squatting on the bosu ball and said it helped them (i don't know if it was just the practice of squatting period itself, or the ball added, i don't know).
the only time i use any ball for my training is in ONE situations. i have a back injury and i kneel on the stability balll while i try and keep my TVA contracted, while i do some upper body stretchs. this really isn't going to help any healthy person.
http://www.t-nation.com/findArticle.do?article=05-120-feature
http://www.dynamic-med.com/content/4/1/6
here is a break down of a study, couldn't find the link:
HST - High intensity strength training
SMT - sesorimotor training
Subjects- 18 normal university students
Protocol: Two groups, group 1 HST-SMT; group 2 SMT-HST. Four weeks of one treatment ONLY, then 4 weeks of the other treatment ONLY.
SMT: "special postural stabilization tasks performed 45 min for each training session. The whole training session lasted about 60 min with warm-up and cool-down phases. Each task lasting 40 s was repeated five times with 20 s rest between sets. The postural stabilization tasks consisted of exercises on wobbling boards, on spinning tops, and on different kinds of mats - each performed in one leg stand with hands akimbo. Each stabilization task was performed with the objective to retain balance. The training was performed two times a week. The degree of difficulty was progressively increased according to the progress of the subjects"
HST: "The strength training was performed within eight single repetition high-intensity trials (100 % 1 RM) after standardised warm-up (two sets, six repetitions, 60 % 1 RM). This training protocol is supposed to increase rate of force development and maximum isometric strength. Subjects had to perform both legged maximum concentric contractions in a leg press. The training was performed two times a week. The load was adapted to the subjects' performance after every training unit."
Testing: Three times during study, pre, at 4 weeks (first intervention) and 8 weeks (sencond intervention).
Findings - RFD:
Group 1 - Increase RFD greatly, then plateau when SMT introduced.
Group 2 - Increase RFD during SMT, then increase again during HST. HOWEVER, STILL DID NOT INCREASE AS GREATLY AS GROUP 1. Results between the two were not significant.
% change RFD not significant in either group.
Findings - Max Strength:
Group 1 - increased during HST, then reuturned to almost normal when SMT introduced.
Group 2 - increased during both protocols.
I would have been interested to see a 'Group 3' - HST 8 weeks.
Notes from the discussion:
"Thus, HST remains the most effective method in improvement of rate of force development. On the other hand, SMT led to enhanced neuromuscular activation, independent from the order of the training interventions and thereby may prevent or compensate the reduction in neuromuscular activation caused by the HST"
"Enhanced neuromuscular activation caused by SMT may improve rate of force development at a low level of performance. Looking at the changes in rate of force development, SMT may be a helpful tool at the beginning of a strength training intervention. SMT may also be of advantage in training of rate of force development, if training with highest loads is not indicated as for example during early adolescence or rehabilitation of acute injury."
"oncerning maximum isometric strength, both training interventions led to comparable gain at the beginning of the training period [[5], [6]]. While the HST further enhanced maximum isometric strength when it was performed after the SMT, SMT performed after the HST even reduced maximum isometric strength. That means that SMT may even counteract the purpose of strength training, when it is performed after HST. SMT may only be of benefit for maximum isometric strength, when starting from a lower level of performance. This should be kept in mind for training athletes at a high level of strength and power."
"Nevertheless, SMT may only be in advance, when it is performed at first. Considering maximum isometric strength, the gain in neuromuscular activation caused by SMT does not compensate for the disadvantages of the low contractile intensity during this training, because the gain in neuromuscular activation after the SMT does not provide enough mechanical output during maximum isometric strength. Moreover, a high loading intensity is needed to hold or enhance a higher level of maximum isometric strength"
Bottom Line: Newspaper writers and balance proponents love to take data and skew it to meet their own needs.
BUT THERE IS ONE HUGE REASON I LOVE SWISS BALLS: THIS DOESN'T LOOK GAY TO ME
some of my friends that started to squat had really shitty form. they started squatting on the bosu ball and said it helped them (i don't know if it was just the practice of squatting period itself, or the ball added, i don't know).
the only time i use any ball for my training is in ONE situations. i have a back injury and i kneel on the stability balll while i try and keep my TVA contracted, while i do some upper body stretchs. this really isn't going to help any healthy person.
http://www.t-nation.com/findArticle.do?article=05-120-feature
http://www.dynamic-med.com/content/4/1/6
here is a break down of a study, couldn't find the link:
HST - High intensity strength training
SMT - sesorimotor training
Subjects- 18 normal university students
Protocol: Two groups, group 1 HST-SMT; group 2 SMT-HST. Four weeks of one treatment ONLY, then 4 weeks of the other treatment ONLY.
SMT: "special postural stabilization tasks performed 45 min for each training session. The whole training session lasted about 60 min with warm-up and cool-down phases. Each task lasting 40 s was repeated five times with 20 s rest between sets. The postural stabilization tasks consisted of exercises on wobbling boards, on spinning tops, and on different kinds of mats - each performed in one leg stand with hands akimbo. Each stabilization task was performed with the objective to retain balance. The training was performed two times a week. The degree of difficulty was progressively increased according to the progress of the subjects"
HST: "The strength training was performed within eight single repetition high-intensity trials (100 % 1 RM) after standardised warm-up (two sets, six repetitions, 60 % 1 RM). This training protocol is supposed to increase rate of force development and maximum isometric strength. Subjects had to perform both legged maximum concentric contractions in a leg press. The training was performed two times a week. The load was adapted to the subjects' performance after every training unit."
Testing: Three times during study, pre, at 4 weeks (first intervention) and 8 weeks (sencond intervention).
Findings - RFD:
Group 1 - Increase RFD greatly, then plateau when SMT introduced.
Group 2 - Increase RFD during SMT, then increase again during HST. HOWEVER, STILL DID NOT INCREASE AS GREATLY AS GROUP 1. Results between the two were not significant.
% change RFD not significant in either group.
Findings - Max Strength:
Group 1 - increased during HST, then reuturned to almost normal when SMT introduced.
Group 2 - increased during both protocols.
I would have been interested to see a 'Group 3' - HST 8 weeks.
Notes from the discussion:
"Thus, HST remains the most effective method in improvement of rate of force development. On the other hand, SMT led to enhanced neuromuscular activation, independent from the order of the training interventions and thereby may prevent or compensate the reduction in neuromuscular activation caused by the HST"
"Enhanced neuromuscular activation caused by SMT may improve rate of force development at a low level of performance. Looking at the changes in rate of force development, SMT may be a helpful tool at the beginning of a strength training intervention. SMT may also be of advantage in training of rate of force development, if training with highest loads is not indicated as for example during early adolescence or rehabilitation of acute injury."
"oncerning maximum isometric strength, both training interventions led to comparable gain at the beginning of the training period [[5], [6]]. While the HST further enhanced maximum isometric strength when it was performed after the SMT, SMT performed after the HST even reduced maximum isometric strength. That means that SMT may even counteract the purpose of strength training, when it is performed after HST. SMT may only be of benefit for maximum isometric strength, when starting from a lower level of performance. This should be kept in mind for training athletes at a high level of strength and power."
"Nevertheless, SMT may only be in advance, when it is performed at first. Considering maximum isometric strength, the gain in neuromuscular activation caused by SMT does not compensate for the disadvantages of the low contractile intensity during this training, because the gain in neuromuscular activation after the SMT does not provide enough mechanical output during maximum isometric strength. Moreover, a high loading intensity is needed to hold or enhance a higher level of maximum isometric strength"
Bottom Line: Newspaper writers and balance proponents love to take data and skew it to meet their own needs.
BUT THERE IS ONE HUGE REASON I LOVE SWISS BALLS: THIS DOESN'T LOOK GAY TO ME
seaking420
New member
That was NICE!!
Thanks everyone for the info. I know that it's probably just a fad, but I wanted to see if anyone used it every now and then to throw something different in their workouts. I'm a believer of the basic compound movements rather than this new functional training bandwagon that people are jumping on. However I do think it is good to incorporate some stability training for neuromuscular activation to possibly prevent sports related injuries.
