COMPLEX

TRAINING
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COMPLEX TRAINING
Complex Training involves performing a
Strength exercise with heavy loads (85%+),
followed by a Plyometric or Ballistic exercise
performed with bodyweight or low loads that
works a similar movement or muscle group.

Complex training capitalizes on Post-Activation

Potentiation (PAP) and allows us to maximize
the power produced during the explosive
exercise (we prime the muscles).

In the following slides, we will look at some of

the best exercise groupings and some that are
bodyweight alone and act as an ideal warm-up.
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COUNTERMOVEMENT
A countermovement (CM) refers to the initial
movement in the opposite direction to the direction
you are jumping or throwing.

A countermovement loads up the movement

(cocking back) and we experience the benefits of the
stretch shortening cycle (SSC), specifically the
stretch reflex which is an involuntary contraction in
response to a stretch in the muscle(s).

If a jump or throw does not start with a

countermovement, then it is a concentric only
movement which provides a great neuromuscular
stimulus with minimal muscle soreness the following
days – this brings us onto our next point.
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PLYOMETRIC / BALLISTIC
All Plyometric Exercises are Ballistic, but not all
Ballistic Exercises are Plyometric.

How we define the two:

The primary aim of Plyometric Exercises is utilizing the

Stretch Shortening Cycle, i.e., Improving the Force and
Speed at which we transition from the Eccentric to the
Concentric Phase – the bit in between is referred to as the
Amortization Phase.

A person who can do this well has good Reactive/Elastic

Strength – we can measure this with an RSI score.

The primary aim of Ballistic Exercises is the continued

acceleration through the Concentric Phase – an exercise
can be explosive, but if you do not propel yourself or an
object into the air, it is not truly Ballistic.
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REACTIVE STRENGTH INDEX

Reactive strength shows an athlete’s ability to quickly change from eccentric to concentric contractions and
develop maximal force in minimal time (Rate of Force Development – RFD).

Reactive strength is assessed primarily through the Reactive Strength Index (RSI). It is a simple ratio
involving two metrics:

• Jump Height.
• Jump Speed.

The index is calculated by dividing the height jumped with the ground contact time. For example, an athlete
jumping 50cm (0.5m) with a contact time of 200 milliseconds (0.2 seconds) would score an RSI of 2.5 units
(0.5 / 0.2 = 2.5). The RSI can be improved by increasing jump height or decreasing ground contact time.

RSI is often tested using drop jumps, where the athlete drops from a box onto a contact mat or force plate
(video analysis can also be used). This can be measured with an individual jump from 30cm, or an
incremental test can be used, starting from a 30cm box and working upwards in a successive order towards a
75cm box. The incremental test ends once the athlete’s contact time increases beyond 0.25ms (end point of
the fast stretch-shortening cycle), or at the point the athlete’s performance begins to decline.
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DROP & DEPTH JUMPS

When it comes to jumps, we must consider Ground Contact
Time. The more time you spend on the floor, the more time
you have to produce force. Therefore, with more Ground
Contact Time, you can produce more force and jump higher.

Both Drop and Depth Jumps involve stepping off a box,

landing and recoiling into a jump. However, there is a
difference in the landing.

During the Drop Jump, you intend to recoil off the floor as
fast as possible, so there is less knee and hip flexion. This is
reactive/elastic strength dominant and will have greater carry
over to speed and agility training.

During a Depth Jump, you allow more time on the ground

and increase knee and hip flexion which allows for a higher
jump – this is more max force dominant and will have greater
carry over to strength training.
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PLYOMETRIC CONSIDERATIONS
Consideration Description
Shorter Contacts – Lower
Longer Contacts – Higher
Ground Contact Time Force / Greater Reactive
Force
Strength

Ankle vs Hip Dominant Ankle Dominant – Sprinting Hip Dominant – Jumping

Unloaded – Decreased
Loaded – Increased
Loaded vs Unloaded Contact and Force /
Contact and Force
Greater Reactive Strength
Unilateral – Sprinting,
Bilateral vs Unilateral Bilateral – Jumping
Bounds, Hops
Further from Peak –
Training Phase Closer to Peak – Specific
General
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PERIODIZING PLYOMETRICS
Early Preparation Late Preparation Peaking
Long Ground Contact Moderate Ground Contact Short Ground Contact
Time Time Times

Examples: Examples: Examples:

• Single Vertical Jumps • Hurdle Jumps • Pogo’s

• Single Broad Jumps • Repeated Vertical Jumps • Fast Bounds

• Depth Jumps • Repeated Broad Jumps • Overspeed – Band

Assisted Jumps
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BILATERAL SQUAT + VERTICAL JUMP

Bilateral Jump Variation
Squat Variation Example Sets + Reps
CM = Countermovement

Bodyweight Squat Ankle Jump 3x5+10

Goblet Squat Pogo Jump 3x5+10

Back Squat Vertical CM Jump 4x2+2

Front Squat Drop Jump 5x1+1

Box Squat Depth Jump 5x1+1

Overhead Squat Squat Jump 4x3+3

Snatch Band Assisted CM Jump 6x1+3

Clean Band Assisted Pogo 6x1+5

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HINGE/SINGLE-LEG + HORIZONTAL JUMP

Jump / Bound / Hop Variation
Hinge / Single-Leg Variation Example Sets + Reps
CM = Countermovement

Deadlift Horizontal CM Jump 5x1+1

Hex Bar Deadlift Depth Horizontal Jump 5x2+1

KB Swing Drop Broad Jump 4x3+1

Split Squat Split Squat CM Jump 3x3+2 Each Side

RFESS RFESS CM Jump 3x3x2 Each Side

Walking Lunge Bound 3x2+2 Each Side (Alternate)

Lateral Lunge Lateral Bound 3x2+2 Each Side (Alternate)

Skater/Pistol Squat Hop 4x3+3 Each Side

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PUSH + THROW
Throw Variation
Push Variation Example Sets + Reps
CM = Countermovement

Push-Up Kneeling MB Chest Throw 3x5+1

Bench Press MB Chest CM Throw 4x3+1

Floor Press Supine Reactive MB CM Throw 4x3+3

Strict (Overhead) Press MB Strict Overhead Throw 4x2+1

Push Press MB Overhead CM Throw 5x1+1

Jerk Overhead Scoop CM Throw 6x1+1

Landmine Press MB Single-Arm CM Throw 5x3+1 Each Side

Landmine Rotation MB Rotational CM Throw 6x2+2 Each Side (Alternate)

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IMPROVE YOUR JUMP HEIGHT

Strength + Ballistic Training Plyometrics (Bodyweight Jump)

Back Squat + Back Squat Jump Pogo

Hex Bar Deadlift + Hex Bar Jump Vertical CM Jump

RFESS + RFESS Jump Single-Leg Vertical CM Jump

DB Jump + Band Resisted Jump Depth Jump + Drop Jump

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IMPROVE YOUR THROW / PUNCH

Strength Training Ballistics + Plyometrics

Push-Up Plyo Push-Up

Bench Press / Floor Press MB Chest CM Throw

Strict Press / Push Press / Jerk MB Single-Arm CM Throw

Landmine Press / Landmine Strike Landmine Throw

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FRENCH CONTRASTS
French contrasts involve 4 exercises
performed one after another:

• A Heavy Compound Lift (80-90%).

• A Plyometric Jump.

• A Backdown Set or Loaded Jump.

• An Assisted or Accelerated Plyometric

(lighter than bodyweight – band assisted).

Rest for 20 seconds between exercises and 2-3

minutes (up to 5 if lifting high loads) between sets.
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MAX-OVERSPEED
Max-Overspeed’s involve 4 exercises
performed one after another:

• A Max Lift (85%+) – Back/Front Squat.

• A Loaded Jump – Hex Bar/KB Jump.

• A Bodyweight Plyometric Jump –

Vertical/Broad Jump.

• An Assisted or Accelerated Plyometric

Jump (lighter than bodyweight) – band
assisted.

Rest for 20 seconds between exercises and 2-5

minutes (up to 5) between sets.
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MAX-OVERSPEED: LOWER
Strength + Ballistic Training Plyometrics + Overspeed

Barbell Squat: >85% & <85% +Accommodating

Vertical CM Jump
Resistance

Barbell Deadlift: >85% & <85%

Horizontal CM Jump
+Accommodating Resistance

Barbell Jump: <30-40% Band Assisted Vertical CM Jump

Hex Bar Jump: <30-40% Band Assisted Pogo

DB Horizontal CMJ Horizontal CM Jump

Resisted Sprint / Uphill Sprint Downhill Sprint

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MAX-OVERSPEED: UPPER
Strength + Ballistic Training Plyometrics + Overspeed

Barbell Press: >85% + <85% +Accommodating Plyometric Push-Up

Resistance (Leave the floor at the top)

Barbell Row: >85% + <85% +Accommodating Plyo Pull-Up

Resistance (Let go of the bar at the top and re-catch it)

MB Chest Throw: 5-10kg Band Assisted Plyo Push-Up

MB Slam: 5-10kg Band Assisted Plyo Pull-Up

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THE FORCE-VELOCITY CURVE

It is clear to see from previous slides that we can
use a wide array of techniques to build strength,
speed and power.

Complex Training tends to group each end of the

spectrum together, i.e., a Max Lift followed by a
jump, throw or sprint. However, we can aim to be
working at different positions on the Force-Velocity
Curve.

• Lift maximal loads

• Lift heavy loads fast

• Move fast with light loads

• Move as fast as you can

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WORKING ALONG THE CURVE

Max Speed + Reactive
Max Strength Strength-Speed Speed-Strength
Strength

Back Squat: 70-85% Resisted Sprints

Back Squat: 85-100% Sprint
(Add Bands/Chains) (Band/Sled)
Front Squat: 70-85% RFESS Jump: 5-10% Of
Front Squat: 85-100% Pogo
(Add Bands/Chains) Squat 1RM
Box Squat: 70-85% Double/Triple Vertical
Box Squat: 85-100% Back Squat Jump: 30%
(Add Bands/Chains) CMJ

Deadlift: 70-85% Double/Triple Horizontal

Deadlift: 85-100% Hex Bar Jump: 30-40%
(Add Bands/Chains) CMJ

Bench Press: 70-85% MB Chest Throw: 5-10% High Speed Resistance

Bench Press: 85-100%
(Add Bands/Chains) Of Bench 1RM Band Press

Push Press: 70-85% Landmine Throw: 10-20% Speed Bag Work

Strict Pres: 85-100%
(Add Bands/Chains) Of Strict Press 1RM (Boxing)
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