Articles

Complex Training

Complex Training can be defined as a series of complimentary movements used to increase athleticism. Since first used by Russian strength coaches for power development, today they can be implemented to improve strength, hypertrophy (size) and muscular endurance.

When the goal is to increase power and / or speed, the lifter would use a near maximal load, then follow the lift with a series of biomechanically related explosive movements with little or no weight. The primary lift should be slow eccentric or lowering phase followed by an explosive concentric. (for example a heavy squat lowered slowly, then explosively pressed, followed by a series of bodyweight jump squats). The result being greater anticipation by the nervous system yielding greater power output and enabling the athlete to become more explosive.

Example Routines
(These examples would be preceded by 3-5 progressive warm-up sets)

For Vertical Jump

BARBELL SQUAT / DUMBBELL JUMP SQUATS
1 X 3 80 % 1 RM X 8 (D.B. JUMP SQUATS) LIGHT WEIGHT
1 X 2 85 % 1 RM X 5 (D.B. JUMP SQUATS) MEDIUM WEIGHT
1 X 1 90 % 1 RM X 3 (D.B. JUMP SQUATS) MODERATE TO HEAVY WEIGHT

(Note: Most lifters can use 10-20% of their max squat weight in a dumbbell jump squat for 10 repetitions. For example, someone who can squat 200 lbs to parallel with good form, should be able to perform jump squats with 20-40 lbs. Keep in mind this would be a pair of 10's or up to 20's.)

For Grappling or Pushing Oriented Sports

BENCH PRESS / PLYOMETRIC PUSH UPS

For this exercise, start with two cardio type steppers set up parallel to each other. The goal is to perform a regular push up on the ground, then try to explosively press body up and land with hands onto steppers. Repeat by walking hands down to original start position. Try and add risers to increase height with each set.

1 X 3 80 % 1 RM X 8 PLYOMETRIC PUSH UPS
1 X 2 85 % 1 RM X 6 PLYO PUSH UPS
1 X 1 90 % 1 RM X 3-6 PLYO PUSH UPS (MAX HEIGHT)

(Note: Lifter should be able to Bench Press their own bodyweight to able to correctly perform the plyometric Push Up.)

In the second type of complex training, when the goal is to increase size, a series of up to 4 similar motions are grouped together from hardest to easiest. The lifter completes the prescribed repetitions in one exercise and transitions to the next allowing the lifter to train with higher amounts of volume in a given set. For example, if the lifter can use 100 lbs in the standing shoulder press for a maximum of 6 repetitions, the training volume in the set is 600 lbs. However, if the lifter used the same 100 lb bar to perform 3 repetitions in the standing shoulder press, 3 repetitions in the front squat, 3 repetitions in the bent row, and 3 repetitions in the shrug, the total repetitions in the set would be 12 resulting in a training volume of 1200 lbs. This type of high volume training is an excellent way to exhaust muscle fibers and encourage growth.

Example Routines
(These examples would be preceded by 3-5 progressive warm-up sets)

For Targeting Upper Body
3-4 REPS PER EXERCISE (EXERCISES DONE ONE AT A TIME)

OVERHEAD D.B. SHRUG
STANDING SHOULDER PRESS
UPRIGHT ROWS
HORIZONTAL PULL UPS

For Targeting Lower Body
3-4 REPS PER EXERCISE (EXERCISES DONE ONE AT A TIME)

OVERHEAD STATIONARY LUNGE
FRONT SQUAT
BACK SQUAT
(YOU WILL NEED TO PERFORM A PUSH PRESS AND LOWER BAR BEHIND HEAD FOR THE BACK SQUAT)

When using training complexes for muscular endurance, rep totals would exceed 12 and exercise selection is limitless. Some use this as a means of adding a little cardio into their routines to increase fitness, as well as getting a lot of work done in a short amount of time. Others even use this as a dynamic warm-up prior to a strength routine.

The following examples are to be performed one repetition each and then repeated. This can be done for a total number of reps or timed:

D.B Complex
ROW (IN PUSH UP)
UPRIGHT ROW
STANDING D.B. SHOULDER PRESS
D.B FRONT SQUAT
BENT D.B. ROW

OR

Barbell Complex
PUSH PRESS
FRONT SQUAT
POWER CLEAN
BARBELL PUSH UPS