Q: Joe,
“I’ve replaced dynamic effort benches with med ball throws and I’m really liking the results. They really get me warmed up for my lifting and my elbows feel MUCH better. My question to you is What are your favorite med ball throw variations for an offensive lineman? (I play d2 college football and I’m going into my sophomore year.) Thanks coach! -Scott”
A: Scott,
Glad to hear you replaced the dynamic-effort bench presses with med ball throws. Although I love dynamic-effort benching (and I still incorporate them during certain situations), the long-term benefits of using the med ball are much better/safer. You’ve already seen the difference the med ball throws have had on your elbow/joint health, but you also have the added benefit of actually “releasing” the ball. This type of ballistic training is superior to barbell training because there is absolutely NO deceleration when performing the movement. This makes it a great choice for athletes that need to display their strength quickly, (aka, POWER.)
We incorporate a ton of different med ball throw variations, but 3 of my favorites for building explosive lineman are:
1) Seated Broad Jump into Med Ball Chest Pass
2) Kneeling Med Ball Chest Pass into Plyo Push-up
3) Med Ball Shot Put Throw
[Note: We just added these exact medicine ball exercises to the 100’s of other videos in the DeFranco Insider Exercise Index!]
I like to cycle these throws just like I cycle my main barbell lifts. Perform each one for 3-4 weeks and then switch over to a different variation. You can also cycle the weight of the med ball that you choose. (This depends on the specific athlete and his specific training goal.)
Hope this helps!
Joe D.
PS – Make sure you’re performing these throws properly. Technique plays a big role with med ball throwing – just like it does in the weight room. I just uploaded these 3 exercises to the INSIDER’S (Exercise Index), so make sure you check them out before incorporating them into your program!
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