▁force fully . ▁ ▁This ▁training ▁requires ▁the ▁central ▁nerv ous ▁system ▁to ▁coordinate ▁and ▁produce ▁the ▁greatest ▁amount ▁of ▁force ▁in ▁the ▁short est ▁time ▁possible . ▁ ▁In ▁traditional ▁weight ▁training ▁the ▁ath lete ▁acceler ates ▁the ▁weight ▁on ▁the ▁concent ric ▁portion ▁over ▁the ▁first ▁third ▁of ▁the ▁lift . ▁During ▁the ▁other ▁two - third s ▁of ▁the ▁lift , ▁the ▁weight ▁is ▁being ▁slow ed — de cel er ated — and ▁then ▁stopped . ▁With ▁ball istic ▁training , ▁the ▁weight ▁is ▁acceler ated ▁through ▁the ▁whole ▁range ▁of ▁motion ▁and ▁only ▁starts ▁to ▁dec eler ate ▁after ▁the ▁ath lete ▁has ▁released ▁the ▁bar . ▁The ▁National ▁Str ength ▁and ▁Cond ition ing ▁Association ' s ▁Basic ▁Gu idel ines ▁for ▁the ▁Res istance ▁Training ▁of ▁Athlet es ▁states ▁that ▁" perform ing ▁speed ▁repet itions ▁as ▁fast ▁as ▁possible ▁with ▁light ▁weight ▁( e . g ., ▁ 3 0 – 4 5 % ▁of ▁ 1 - R M ) ▁in ▁exer cis es ▁in ▁which ▁the ▁bar ▁is ▁held ▁on ▁to ▁and ▁must ▁be ▁dec eler ated ▁at ▁the ▁end ▁of ▁the ▁joint ’ s ▁range ▁of ▁motion ▁( e . g ., ▁ben ch ▁press ) ▁to ▁protect ▁the ▁joint ▁does ▁not ▁produce ▁power ▁or ▁speed ▁training ▁but ▁teach es ▁the ▁body ▁how ▁to ▁dec eler ate , ▁or ▁slow ▁down . ▁If ▁the ▁load ▁can ▁be ▁released ▁into ▁the ▁air ▁( i . e ., ▁the ▁bar ▁be ▁let ▁go ▁at