Research
Mixed
Ballistic movements should be included in home-based training to maintain or develop muscle power, regardless of whether external loads are used.
To keep your explosive power, include movements where you move quickly through the exercise (ballistic), even if you use light weights, bands, or just your body weight. This helps maintain the speed component of fitness.
ModerateSupportsMEDIUM confidence
For maintenance and / or development of muscle power, ballistic movements must be included, in the presence or absence of external loads.
Why this rating
Based on specific studies cited (Andersen, Mascarin) but fewer in number compared to strength/hypertrophy evidence.
Source
Detraining attenuation during the COVID-19 pandemic: practical considerations for home-based strength and power training
Lucas Guimarães‐Ferreira et al. · Revista Brasileira de Fisiologia do Exercício · 2020
DOI 10.33233/rbfe.v19i2.4112
narrative_reviewCited 6×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Performing resistance training sets to concentric failure is necessary to optimize strength and muscle mass gains when using low loads (30-50% 1RM), whereas it is not necessary and potentially counterproductive when using high loads (>70% 1RM).Good
- High training frequency (>5 days/week) is recommended to mitigate detraining effects during periods of social distancing and limited training access.Good
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