▁a ▁lift ▁has ▁fallen ▁to ▁ 9 0 % ▁of ▁their ▁previous ▁lift . ▁The ▁ 9 0 % ▁number ▁signals ▁that ▁there ▁has ▁been ▁a ▁significant ▁change ▁in ▁the ▁rec ruit ment ▁of ▁the ▁fast - tw itch ▁mus cle ▁fib ers . ▁Below ▁the ▁ 9 0 % ▁number ▁the ▁lift ▁is ▁no ▁longer ▁ball istic ▁▁ 7 . ▁Specific ity ▁of ▁training . ▁Ball istic ▁training ▁emphas izes ▁throwing ▁and ▁jump ing ▁with ▁a ▁weight ed ▁object . ▁Research ▁has ▁resulted ▁in ▁positive ▁increases ▁in ▁vertical ▁jump , ▁throwing ▁velocity , ▁and ▁running ▁speed . ▁There ▁is ▁limited ▁transfer ▁to ▁a ▁specific ▁sport . ▁ ▁Use ▁in ▁met abol ic ▁condition ing ▁Ball istic ▁exer cis es ▁have ▁tradition ally ▁been ▁left ▁out ▁of ▁met abol ic ▁condition ing ▁work outs ▁and ▁training ▁programs . ▁This ▁may ▁be ▁due ▁to ▁the ▁fact ▁that ▁they ▁are ▁often ▁technical ▁lif ts , ▁or ▁lif ts / ex er cis es ▁for ▁which ▁technique ▁is ▁cru cial ▁to ▁safe ▁and ▁effective ▁completion . ▁However , ▁with ▁the ▁extensive ▁avail ability ▁of ▁information ▁and ▁guidance ▁in ▁learning ▁and ▁developing ▁prof ic iency ▁in ▁ball istic ▁exercise , ▁this ▁tr end ▁is ▁changing . ▁ ▁Many ▁training ▁programs ▁which ▁employ ▁circuit ▁training ▁or ▁met abol ic ▁condition ing ▁now ▁include ▁ball istic ▁exer cis es ▁such ▁as ▁k ett le bell ▁cle ans ▁and ▁sn atch es , ▁Olympic ▁lif ts ▁and ▁variations , ▁throws ▁and ▁p ly ometric ▁variations . ▁The ▁benefits ▁of ▁their