I know JW reccomends dynamic and speed work be taken as seriously as any other aspect of training.
In S.S.S. from Beyond 531 dynamic work is programmed in before the main lifts and I like this structure.
Christian Thibadeau recently released an article;
This suggested that 10 to 30% is the ideal range for "ballistic" work.
It may be hard to calculate what your percentage range is on movements disimilar to the large compounds, but you can identify same on the more similar movements.
From here on all I can offer are my own training experiences.
I only use weights >10kg when using both arms to throw.
If single arm movements I keep the kilos in the single digits.
I use movements complimentary to my sports training; so rotational and explosive throws for me.
Rotational throws include;
Single arm rotational throws
"Rugby pass" rotational throw
Step back and rotate
Step side and rotate
Explosive throws include;
Med ball overhead throw/jump
Overhead rear throw.
Floor Press Throw
How many times a week
3 to 4 max
Before or after my other training
Before 531 Main Lifts
Lifting or Conditioning Days?
If I use med balls for conditioning they lose their explosive benefit.
And are such exercises effective at improving explosiveness and has anyone noticed any other benefits from training for explosiveness?
Yes; do help increase explosivness when reps are kept low, have help my balance, rotational power and also core strength/stability