When I’m talking about ‘Slam Ball Exercises’, I’m specifically referring to the subset of exercises done with a slam ball that can only be done with a slam ball. This doesn’t count exercises where a slam ball can be used as a substitute for a dumbbell like an Overhead Slam Ball Reverse Lunge. Slam Ball Exercises are exercises where, if done with another implement, would cause havoc in the gym (consider a Dumbbell Slam—not a good idea).
The purpose of the slam ball is that you can slam it. I mean really beat the living hell out of it. Early on in my coaching career I’d make an offer to any athlete doing some type of med ball slam variation that if they could break the ball because of how hard they were slamming it then I would buy them an ice cream.
In our 7 years of operation, we’ve had one kid pull this off. He’s a collegiate swimmer as I write this.
But when we are programming Overhead MB Slams, Rotational (Rainbow) MB Slams, MB Pitches, MB Scoop Toss, etc., there are two primary possibilities for our rep ranges.
The first option is low rep ranges of 3-6 reps. In short, this option is best for developing power output and as a mechanism for expressing force. We may do something like every-minute-on-the-minute–EMOM for short– or with a :60 second rest interval, or paired into a circuit with other exercises.
The second option is extraordinarily high rep ranges of 12 or 15+. In this case the same exercises can become more of a conditioning tool just by manipulating the rep schemes.
In between these ranges, however, the problem is the demand that these high velocity exercises place on the central nervous system. Mid-range slam ball work seems to actually impede some athletes rather than improve them.
This is a microblog, so its definitely an over simplification of our theories and practices on slam ball work, but this is all to say that we are cautious if we begin to implement 7-14 reps per set on slam ball work.
More conventionally in our programs, a lower-end rep set might be sets of 5 reps with :30 seconds of rest or 6 reps built into a multi-exercise circuit.
But on the upper end, we might program sets of up to 50 reps in the fastest time possible or as many reps as possible in :30 to :60 seconds.
Interested in this or learning more about our programming? Reach out via info@ruthlessperformance.com or by any of the methods on our contact page.
