Download - Complex Training Handout by Eski Ripoll, MS
March 21, 2010
[COMPLEX TRAINING] | 1
I. Explosiveness in Sports
Athletic performance is becoming more and more
demanding. Athletes are striving harder and coaches are
finding all means to make their players run faster, jump
higher, move quicker than ever before. Searching and
trying different regimens to find the optimal training
protocols is a major undertaking for strength coaches.
Many sports require athletes to jump, move laterally,
sprint, and change direction. Some other sports entail
kicking and throwing. All these movements will be most
effective if done “explosively”.
Furthermore, coaches demand from strength &
conditioning professionals to make their athletes move
more “explosively”.
BUT WHAT DOES “TO BE EXPLOSIVE” IMPLY?
....the ability to achieve high rates of force development
rather than to achieve high levels of force production
(Bradenburg, 2005).*
II. Periodization Flow
Generally, a periodization plan for power or team sports
will follow this flow:
Power / Power Endurance
Maximal Strength
Hypertrophy (optional)
General Strength (Foundation Program)
HIGH FORCE
+ HIGH VELOCITY
= HIGH POWER
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III. How do you develop “explosiveness”?
This is normally trained by adding power training into the
strength program, such as:
Heavy load training
Power exercises or high velocity exercises
Plyometrics
Olympic lifts.
Although, the method of its implementation and
combining the different modes varies and remains an
interest for strength coaches.
IV. Exploring different ways of warming up.
It is generally accepted and well documented that
warming up prior to an exercise regimen or competition
is necessary in order to improve performance and
decrease the likelihood of injuries.
In the past decade there have been several philosophies
or beliefs in prescribing the best activity for warm-up.
1. Static stretching is claimed to prevent injuries but
in the past years there seems to be little support
for this claim.
2. Dynamic stretching is gaining popularity and is
showing promising results.
3. High intensity contractions are now being
explored as part of the warm-up activity.
These high intensity contractions prior to a power activity
causes what they term, “postactivation potentiation or
PAP”.
PAP refers to the enhanced neuromuscular state of the muscled observed immediately after a bout of heavy resistance exercise (15).
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V. What is “Complex Training”?
Complex training is defined as the set-for-set combination of a heavy resistance exercise (preload) followed relatively quickly by a biomechanically similar plyometric exercise (Docherty et al., 2004).
It has sometimes been termed as
“contrast training” (Ebben et al.,
2000; Young et al., 1998).
Author/s Subjects
Strength Protocol Plyo/Power
Protocol Rest Interval Findings
Brandenburg,
J.P., 2005.
9 active men
w/ 1yr.
Strength
training
experience
5r @ 100% of 5RM
5r @ 75% of 5RM
5r @ 50% of 5RM
Bench press
Bench press
throws
3r @~45% of
1RM of bench
press
2 min
4 min
No
difference
between
protocols
and control
Markovic, G,
Simek, S, and
Bradic, A., 2008
11
experimental
12 control
6r @ 60% 1RM;
2s of 3RM of bench
press
4-kg Seated
medicine ball
throws;
measured
velocity
3 min 8.3% with
4-kg MB
throwing
speed
Weber, K et al.,
2008
12 male in-
season track
NCAA
athletes
7 SJ -> 5r @
85%RM back
squats
vs.
7 SJ -> 5 SJ
7 consecutive
squat jumps
Not indicated Mean &
peak jump
height
Mean &
peak GRF
Yetter, M &
Moir, G., 2008
10
recreationally
active men
HBS & HFS
30, 50 & 70% of
1RM
5,4,3 reps
40-m sprint 4 min Speed at
10-20 & 30-
40m sprint
intervals
McBride et al. HBS 3r x 90% 1RM 40-m sprint 40-m sprint
time
Dodd, D. &
Alvar, B., 2007
45 div 2 jr.
college
baseball
players
CT: 2s x 6r of 3
exercises each @
>80%RM
60-yd dash,
vertical jump,
broad jump, T-
test
CT: <10sec
between
complex pairs
3-4 min bet
sets
VJ, BJ, 60-
yd sprint
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VI. Science Behind PAP and Complex Training
2 Possible Mechanisms:
1. Muscle stimulation
sensitivity to Ca2+ released from SR
ATP at actin-myosin complex
rate of cross-bridge cycling
force development
2. Neuromuscular activity or excitability a. Increased recruitment of motor units or
MU b. Better MU synchronization c. Decrease in presynpatic inhibition d. Greater central input to the motor
neuron It may also be an interaction between the 2
mechanisms
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VII. Practical Applications
The practical application for complex training is the
efficiency in implementing a power program with limited
time. This is especially helpful for team sports which
demand a lot of time for skills and tactical training. It fits
well in an undulating periodization model.
VIII. Recommendations
Complex training is still in its infancy stage and there is
still a lot of learning as well experimenting that should be
done. Although from the current results from the
mentioned studies, the use of complex training is
promising aside from the practical applications for it.
There are no established guidelines for designing complex
training programs but it seems that the more advanced
or experienced individuals will benefit most from this
type of training. I think in designing complex training
programs one must just follow the principles of training,
use your common sense and have a lot of imagination.
Based on the current literature it is recommended that a
biomechanically similar high velocity movement follows
the heavy resistance exercise. The general guidelines
below can be followed (Dodd, D. & Alvar, B., 2007):
Length: 4-6 weeks
Heavy resistance: > 80% of 1RM
High Velocity: < 30% of 1RM
Frequency: 1-3 x /week
Rest intervals: <10 sec between pairs
3-4 min between sets
Recovery: 48-96 hrs bet. sessions
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Works Cited Brandenburg, J. P. (2005). The acute effects of prior dynamic resistance exercise using different loads on
subsequent upper body explosive performance in resistance-trained men. Journal of Strength &
Conditioning Research , 19 (2), 427-432.
Docherty, D., Robbins, D., & Hodgson, M. (2004). Complex training revisited: a review of its current status
as a viable training approach. Strength & Conditioning Journal , 26, 52-57.
Dodd, D., & Alvar, B. (2007). Analysis of acute explosive training modalities to improve lower-body power
in baseball players. Journal of Strength & Conditioning Research , 21 (4), 1177-1182.
Ebben, W., & Watts, P. (1998). A review of combined weight training and plyometric training modes:
Complex training. Strength & Conditioning Journal , 20 (5), 18-27.
Ebben, W., Jensen, R., & Blackard, D. (2000). Electromyographic and kinetic analysis of complex training
vafriables. Journal of Strength & Conditioning Research , 14, 451-456.
Markovic, G., Simek, S., & Bradic, A. (2008). Are acute effects of maximal dynamic contractions on upper-
body ballistic performance load specific? Journal of Strength & Conditioning Research , 22 (6), 1811-1815.
Matthews, M., & Comfort, P. (2008). Applying complex training principles to boxing: A practical approach.
Strength & Conditioning Journal , 30 (5), 12-15.
Robbins, D. (2005). POstactivation potentiation and its practical applicability: A brief review. Journal of
STrength & Conditioning Research , 19 (2), 453-458.
Weber, K., Brown, L., Coburn, J., & Zinder, S. (2008). Acute effects of heavy -load squats on consecutive
squat jump performance. Journal of Strength & Conditioning Research , 22 (3), 726-730.
Yetter, M., & Moir, G. (2008). The acute effects of heavy Back and front squats on speed during forty-
meter sprint trials. Journal of Strength & Conditioning Research , 22 (1), 159-165.
Young, W., Jenner, A., & Griffiths, K. (1998). Acute enhancement of power performance from heavy load
squats. Journal of Strength & Conditioning Research , 12, 82-84.