Purpose: The performance and scoring percentage of fist about Taekwondo games have been rising in recent years. The velocity and force are major factors of fist. The purpose of this study was to compare the training effects between Ballistic training (BT) and Complex training (CT, general resistance training combined with BT) in velocity and explosive performance. Methods: twenty-four health college males were recruited and pair divided into ballistic training group (BTG, n=12) and complex training group (CTG, n=12). All training groups have to complete 8-week resistance training program that included 3 training sessions per week. before and after the resistance training, the maximum voluntary isometric contraction was tested to calculated rate of force development of bench press (RFD 50ms, RFD 100ms, RFD 250ms, RFD max), bar propulsive velocity (mean velocity, peak velocity) were collected for statistical analysis. Result: Both BT and CT with velocity monitoring strategies can significantly improve explosive power and velocity performance of the upper limb in healthy collegiate males (p < .05). The enhancement percentage of RFD max in CTG was significantly higher than BTG (p < .05). Conclusion: BT and CT were effective training methods to improve explosive power and velocity performance. CT was more effective in improving RFD max than BT. Further research could be focused on the effects of CT or BT training on Taekwondo training to improve the success rate of fist.