Bauer, K., Sale, D. G., Zehr, E. P., & Moroz, J. S. (1994). Under- and over-load training effects on ballistic elbow extension performance. Medicine and Science in Sports and Exercise, 26(5), Supplement abstract 631.

Young men (N = 18) trained for 5 weeks using 3 sets of ballistic elbow extensions with a load equal to 10% of maximal isometric strength. Additional training (3 sets of 5 repetitions) was performed at loads of 0, 10, or 20% of load.

Neither the underload nor overload supplementary ballistic training provided any benefit beyond that attained by training with the target performance.

Implication. Movement training is very specific. Effects gained from other "like" activities do not transfer or benefit target actions. Much training time could be wasted performing activities which do not transfer.

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