Two posts ago, you may have watched Rocky Marciano kicking a medicine ball back to a trainer who threw it at his feet, doing a modified, repetitive rocking crunch at a fast clip for some functional impact, timing, muscle, and perhaps plyometric work. The cardiovascular benefits no doubt would track tempo, duration, and force.
Let’s take a soft medicine ball into a new context. We begin with a weight right for us. We take the medicine ball to a wall or pillar, where we will hold it against the pillar or wall with our upper back, head, neck, chest, well, really, any part of our body we want, with the objective of not letting it fall to the ground.
Go for time. How long can we keep it moving without it dropping? As it rolls up, sideways, down, diagonally, in curves, and countless configurations, our bodies must adapt to keep it there.
This is one way to stay interested in your strength training life.