#4 in Books about pilates
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Reddit mentions of Pilates on the Ball: The World's Most Popular Workout Using the Exercise Ball
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We found 1 Reddit mentions of Pilates on the Ball: The World's Most Popular Workout Using the Exercise Ball. Here are the top ones.
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Features 179 pagesMore than 300 photographsLearn how to use an exercise ball for relaxation, core strength, lower back pain therapy, improved posture, cardiovascular fitness, and stretchingLearn exercises from a Pilates and fitness expert!Includes exercises and step-by-step instructions for all levels
Specs:
| Height | 10 Inches |
| Length | 8 Inches |
| Number of items | 1 |
| Release date | September 2001 |
| Weight | 1.04499112188 Pounds |
| Width | 0.6 Inches |
As a novice (read: getting back into) in the weightroom, basically anything you do will improve your fitness level.
You're likely going to want to invest time in learning mobility and maintenance drills. That book will also help you correct form faults in the Olympic and other bigger lifts. If you get any book in this post, get the one mentioned in this paragraph.
Clean and Snatch variations for explosive power. Squat and Deadlift are full-body workouts. You can't clean more than you deadlift, so think of squat and deadlift as your strength leaders while clean and snatch are your explosive exercises. Since you're just starting 3setsx5reps is a good place to start.
Get into yoga or Pilates on the ball to work your core muscles.
You're going to want to work your shoulders, so side/front raises, etc. Triceps/biceps (If you work one side, work the other at least for balance) are important so dips or tricep extensions are useful as are pullups/chinups. Pushups and/or bench press variations.
Don't do jump training (which are Plyometrics)[1][2][3] until you have a strength base in your squat of 1.5x-2x your bodyweight. This is partially because plyos don't build strength, they train the CNS for the stretch-shortening cycle and your "explosiveness", so to speak, is a percentage of your strength (a loose guide of maximum strength is how much weight you can safely squat). Learn how to use plyos before actually doing them. They are fairly low rep, full-recovery type exercises. Maybe 100 jumps in a training session (remember, this are meant to be trained more explosively than the 300+ jumps in a match and your CNS gets tired).
Essentially look at the movements you're performing and do the exercises that fit. The big lifts (cleans/snatches/squats/deadlifts) will teach you how to set your body when jumping. You need to twist your core to start your swing to hit a ball, you'll need to have a stable shoulder so that you can finish your swing up through your pec/tricep/forearm.
If you're interested in learning more about squatting, etc this book is as good a place to any to start, but the book mentioned in the first paragraph can get you started as well.
[1] Basic Plyos
[2] More Plyos
[3] Higher Level Plyos