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 (approximately 90% 1 Rep Maximum) performed slowly with one exercise, then follow the lift with a series of biomechanically related explosive movements with little or no weight (for example a heavy squat lowered slowly 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 / D.B. 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
For Grappling or Pushing Oriented Sports
BARBELL BENCH PRESS / PLYOMETRIC PUSH UPS:
1 X 3 80 % 1 RM X 8 PLYO PUSH UPS (UP / IN / OUT / DOWN)
1 X 2 85 % 1 RM X 6 PLYO PUSH UPS (MAX HEIGHT THEN REBOUND)
1 X 1 90 % 1 RM X 3-6 PLYO PUSH UPS (ONTO BENCHES)
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 performed 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
BENT D.B. ROWS
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
FRONT SQUAT
BENT D.B. ROW
OR
Barbell Complex
BARBELL PUSH UP
POWER CLEAN
PUSH PRESS
FRONT SQUAT