Professional Documents
Culture Documents
Complex Training PDF
Complex Training PDF
discussions, stats, and author profiles for this publication at: https://www.researchgate.net/publication/232215323
CITATIONS READS
72 1,990
2 AUTHORS:
THE IMPORTANCE OF WEIGHT This review examines (a) weight training (21), after several weeks
training for an athlete's physical training as a prerequisite to or months of sprint and resistance
development is well documented. plyometric training, (b) combined training (2), after developing a
Although plyometric training has weight training and plyometric strength base (4, 9), or after gain-
been popular in the U.S. for only training, and (c) complex training. ing experience in basic jump train-
about 20 years, its positive effect Recommendations are made ing and weight training (9).
on human performance has also within the context of accepted prin- Functional strength is a pre-
been well documented (2, 6, 8, 9, ciples of strength and condition- requisite for plyometries. Func-
25, 28, 42, 44, 45). The combina- ing, for the purpose of assessing tional strength tests for the lower
tion of weight training and plyo- the usefulness of complex train- body include squatting 1-1/2 to
metric training has also been ing in developing power for ath- 2-1 /2 times body weight (2, 42) or
investigated (1,5, 12, 20, 31). letic performance. squatting 5 repetitions at 60% of
Strength and conditioning pro- body weight in 5 sec or less. Func-
fessionals must now find a way to • Weight Training as a tional strength tests for the upper
incorporate both types of training Prerequisite to Plyometric body include bench pressing body
for athletes who require muscular Training weight (for athletes weighing more
power. One method is complex than 115 kg, or approx. 250 Ibs),
training. Complex training alter- To explain complex training, we 5 hand-clap push-ups, or bench
nates biomechanically comparable can begin with a review of how pressing 1-1/2 times body weight.
high-load weight training and weight training and plyometric Weight training is used to pre-
plyometric exercises in the same training historically have been pare for plyometric training to
workout. Combining the bench viewed as complementing each reduce the chance of injury (9,
press with the medicine ball power other. For example, frequently 21, 23), develop a strength base
drop is an example of upper body published recommendations de- (4, 21, 23, 42), and prepare the
complex training(9). Although only scribe weight training as a prereq- musculoskeletal system for high-
one training study has examined uisite to plyometric training. impact forces. The literature is
complex training (41), it has gained Recommendations include
some degree of popularity among implementing plyometric training
strength and conditioning pro- after a specific period of prepara- © 1998 National Strength &
fessionals. tion, such as 4-6 weeks of weight Conditioning Association
Source/Mechanism of Adaptation
Bompa(7)
"a strength training program should utilize free weights to concert with other means of training {medicine
balls, apparatus, bounding, etc.). Since the training effect is more complex, they complement each other and
therefore are more beneficial to the athlete." (p. 275)
CImm
"Combining strength movement exercises like squats with speed movements like the standing triple jump
can be a very effective way to stimulate the neuroinuscular system and provide variety for the athlete." (p. 24)
:
Chu(ll) .'.- . . \ . . . . ....... .
"Strength training raises the body's ability to excite the motor neurons by 50%. This gives the nervous
system more involvement and prepares muscle for even greater challenges," (p. 5}
"In the context of complex training, the primary goal of astrength and power athlete is to first emphasize
Type lib fibers and get Type He fibers to act like Type lib fibers," (p. 10)
"athletes must raise the level of excitement of the muscle fibers and challenge them when they reach their
highest level." (p. 13)
"In the complex training system, an athlete can make the greatest gains within the window of super com-
pensation. For that short period, the athlete can take advantage of a system that is maximally aroused and
able to face greater challenges." (p. 142)
Fees (17)
"In physiological terms, the precontractton of antagonistic muscles counters the inhibitory neural mecha-
nisms in the agonists." (p. 18)
The body has been working with heavy objects and thinks it has more heavy work. The neural system
remembers the heavy work and responds accordingly.'* (p. 18}
Fleck &Kontor{ 19)
"The contractions performed with the heavy resistances are an attempt to bring about adaptations in ten-
sion-dependent neural mechanisms that inhibit the excitation of motor neurons to voluntary maximal
contractions." (p. 66}
"by doing a light weight after a heavy weight you fool the body into remembering the heavy weight. You
therefore obtain a high velocity of movement which wiB develop power* (p, 66)
Verkhoshansky (39)
"fComplex training is] directed mainly to the development of reactive ability of the nerve-muscle apparatus
during significant dynamic effort and speed of switching the muscles from yielding work to overcoming
work." (p. 11)
"basic exercise for the development of reactive ability is fulfilled in a background of heightened excitability of
the central nervous system, brought about by preliminary fulfillment of exercise requiring great power." (p. 12)
Verkhoshansky {40}
"A weight of 90% of maximum, or 5RM, stimulates maximum effort and at the same time leaves a definite
impression on the body. It is expressed in greater excitation of the CMS and maintaining mobilized prepara-
tion for execution of maximal effort. Weight of 30% maximum allows for fast development of work effort. If
exercise with this weight is executed on a background of the positive consequences from the exercise with
large resistance, its training effect is significantly Increased. . . . A general adaptive reaction is formed to the
body. It is reflected to greater explosive effort." (p. 121)
Verkhoshansky & Tatyan (41)
"{Complex training invokes} a situation to which the positive consequences of previous strength work are
used in training for specific speed-strength development." (p. 12)
October 1998
Note: S = squat group; WT = weight trng group; P = plyometric group; VJ = vertical jump; SLJ = standing long jump; DJ = depth jump; BP = bench press.
weight and plyometric training, metric drills can be paired with
they offer little explanatory value functionally similar weight train-
for the mechanisms of complex ing, as complex training, in the
training. Complex training can be precompetition cycle (10, 14, 15,
further understood through care- 28, 40, 47).
fully controlled studies that ex- Including plyometric drills and
amine exercise order and length of reducing the volume of weight
rest between the weight training training allows for "unloading" and
and plyometric exercises of a com- facilitates power development (1,
plex pair. 9, 11, 14, 15, 28, 40, 47). Sport-
Since complex training is likely specific complexes are a form of
to be employed by individuals who "functional training" and increase
are already trained, the research the generalizability of training to
should involve trained athletes. the actual athletic activity. Com-
Training volume should be quan- plex training is also time-efficient
tified and specified; it should fol- and offers variation of training
low periodization schedules. methods during the competition
Weight training components cycle.
should include exercises com-
Intensity and Volume
monly used by athletes in train-
ing, such as the parallel squat and Recommendations for intensity
power clean. and volume of exercise are consis-
tent. The athlete needs to work at
• Recommendations for a high intensity level for both
Complex Training weight and plyometric training (1,
2, 9, 11, 14, 15, 21, 28, 40, 47).
Although there is a lack of re- The volume of complex training
search on the effectiveness and should be low enough to guard
mechanisms of complex training, against undue fatigue so the ath-
a review of the literature suggests lete can focus on quality of work
potential benefits of such train- performed.
ing. In light of established prin- An example of complex pairs
ciples of strength and condition- may include biomechanically simi-
ing, we can offer some recommen- lar exercises such as bench press
dations on designing a complex and medicine ball power drop, or
training program. the squat and squat jump. Two to
Periodization 5 sets of any complex pair are
recommended. The athlete does
Complex training must be part of 2-8 reps during the weight train-
a periodized program. First, one ing component and 5-15 reps dur-
must have functional base strength. ing the plyometric component (1,9,
Complex training can be incorpo- 10, 11, 14, 15, 18, 19, 21, 39, 40).
rated after a base strength or
"preparation" training cycle of Specificity and
weight training (9, 10, 14, 15, 18, Exercise Choice
19, 28, 39, 40, 43, 47). Recommendations for exercise
Complex training should fol- choice in complex pairs are con-
low established periodization prin- sistent with the principle of
ciples associated with plyometric biomechanic and velocity speci-
training programs. For example, ficity needed for power sports.
low-intensity plyometric drills, not Complex pairs should include a
in complex pairs, should be intro- multijoint weight training exer- Offensive tackle Chris Mclntosh
duced in the strength-power cycle. cise followed by a biomechani- performs the squat (top), followed
Eventually sport-specific plyo- cally similar plyometric exercise by the box jump.