Medicine balls are common place in gyms these days; big heavy balls which are versatile and can be used in a variety of ways. Commonly used in core training, these balls can be thrown or held as additional load to challenge movement. Medicine balls are also a key tool in power training and can be thrown from various positions.
Power training is why you apply maximal forces in the shortest possible time period. Sports such as athletics and gymnastics require high power outputs from athletes but even if you aren’t a competitive athlete, power training can still be beneficial to increase your overall athleticism and to recruit large amounts of muscle, giving you a challenging and efficient workout.
The key to power training is the intention to move the load quickly. Power training can be done with a variety of different loads but even if the load is heavy and moves slow, as long as the person is moving with maximal intention, research has shown this to be enough to elicit improvements in muscular power output.
Power training will also give you good variety in your training routine and keep you enjoying those sessions! The key is to perform each throw with maximal effort, giving you a fast explosive movement.