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Complex Training
Strength work has been shown to improve sports performance particularly for
sprinters, jumpers and throwers but it is not beneficial in developing rate of
force - the speed with which force is achieved in a movement. It takes around
400 msec to develop maximum force during a squat exercise, but the footground contact time in sprinting is around 90 msec so there is not enough
time to produce maximum force and therefore it is the rate of force
development that is important.

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Rateofforcedevelopment

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To develop the rate of force the Type IIb muscle fibres need to be targeted, as
these are ones that produce force most explosively allowing for maximum
power. The types of exercises that develop the Type IIb fibres are:

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Speed strength exercises e.g. weighted squats jumps

Plyometric exercises e.g. bounding.
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Many athletes include plyometric exercises in their training programs and are
well aware of the benefits. However, it is slightly less well known that the
combination of traditional strength and plyometric exercises together
(complex training) results in greater Type IIb recruitment and consequently
greater improvements in power and rate of force development.

Whatiscomplextraining?
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Complex training is a workout comprising of a resistance exercise followed by

a matched plyometric exercise e.g.:
squats followed by squat jumps
bench press followed by plyometric press up
The logic behind these matched pair of exercises is that the resistance work
gets the central nervous system (CNS) into full action so that more Type IIb
fibres are available for the explosive exercise, hence a better training benefit.

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To get the best from these training workouts you need to be physically fresh
and motivated. Type IIb fibres are not magically recruited by just doing the
workout, you have to be focused on the exercises and perform them as
explosively as possible. Try to avoid hard aerobic or anaerobic sessions for at
least 48 hours before a complex session. Once a complex session has started,
do not perform any static stretching exercises as this will relax the muscles
and reduce force production potential. It is the quality of execution of each
exercise that is important, not the quantity. To ensure quality is maintained
have the correct rest periods.

ComplexTrainingPrograms
A complex training program can be used in the general, specific and
competition phases of training. The following are example workouts for each
[1]
phase (Brandon 1999) :

GeneralPhase

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In this phase the athlete should complete all sets of the weights exercise with
a recovery of 60 seconds/set. This is followed by a three minute rest before
performing all sets of the matched plyometric exercise with a recovery of 90
second/set

Coach Training
Power Training

Exercise

Reps

Rest/Set

Squats

3 12RM 60 seconds

Bench Press

3 12RM 60 seconds

Barbell Lunge

3 12RM 60 seconds

Lat Pull down

3 12RM 60 seconds

Abdominal crunches

3 20

60 seconds

Vertical Jumps

3 10

90 seconds

Medicine ball chest pass

3 10

90 seconds

Step Jumps

3 10

90 seconds

Medicine ball overhead pass

3 10

90 seconds

Medicine ball sit up and throw 3 10

90 seconds

3 minutes rest

Note: 12RM - a weight which only allows you to complete a maximum of 12

repetitions of the exercise before you are fatigued

SpecificPhase
The plyometric exercises in the specific phase must be specific to your
sport/event. The athlete conducts one set of the weights exercise followed
immediately by one set of the Plyometric exercise e.g. 6 squats, 6 drop
jumps, 3 minutes rest, 6 squats, 6 drop jumps (with minimal recovery
between the squats and drop jumps).
3 6 (12RM) means 3 sets of 6 repetitions using a load that would produce
12 repetitions max (RM)
Exercise

Reps

Rest/Exercise

Squats
Drop Jumps

3 6 (12RM)
3 minutes
36

Barbell step ups

Hops (each leg)

3 6 (12RM)
3 minutes
35

Bench Press
3 6 (12RM)
3 minutes
Plyometric press up 3 5
Barbell Lunge
Box Jumps

3 6 (12RM)
3 minutes
3 10

CompetitionPhase
The plyometric exercises in the competition phase must be specific to your
sport/event. As in the specific phase of training, the athlete conducts one set
of the weights exercise followed immediately by one set of the plyometric
exercise.
2 4 (8RM) means 2 sets of 4 repetitions using a load that would produce 8
repetitions max (RM)
Exercise

Reps

Rest/Exercise

Squats
2 4 (8RM)
5 minutes
Hops (each leg) 2 6
5 minutes

Bench Press
Plyo press up

2 4 (8RM)
25

Barbell Lunge
Speed bounds

2 4 (8RM)
5 minutes
2 10

Trainingprogramforspeedimprovement
The following program was devised by Barry Ross a USA track and field coach
with 25 years experience to increase the running speed of his athletes.
Speed is considered to be the combination of two factors - stride rate and
stride length. Greater forces increase the stride length and decrease the
contact time so stride rate increases. To improve these factors coaches have
focused on developing leg strength that in turn has resulted in an increase in
body weight. What we ideally require in our runner is a high power to weight
ratio. The objective of Barry's program is to increase strength with minimal
gain in bulk thereby achieving a high power to weight ratio.
1. Warm up and dynamic stretching
2. Deadlift - 2 to 3 sets of 2 to 3 reps @ 85 to 95% 1RM - each set
followed by 6 depth jumps and then a 5 minute recovery (depth jumps
must be conducted within one minute of completing the set of deadlifts)
3. Bench Press - 2 to 3 sets of 2 to 3 reps @ 85 to 95% 1RM with a 5
minute recovery between each set
4. Power Clean - 2 to 3 sets of 2 to 3 reps @ 85 to 95% 1RM with a 5
minute recovery between each set
5. Abdominal exercises - 3 to 5 sets of 3 to 5 reps @ 85 to 95% 1RM with
a 5 minute recovery between each set
6. Cool down and static stretching
3 and 4 above could be replaced with Clean and Jerk - 3 to 5 sets of 3 to 5
reps @ 85 to 95% 1RM with a 5 minute recovery between each set.
The program is conducted on 3 consecutive days each week.

References
1. BRANDON, R. (1999) Jumpers, Throwers and sprinters can improve
their results by using the Complex system. Peak Performance, 114, p.
2-5

RelatedReferences
The following references provide additional information on this topic:
JENSEN, R. and EBBEN, W. (2003) Kinetic analysis of complex training
rest interval effect on vertical jump performance. The Journal of
Strength & Conditioning Research, 17 (2), p. 345-349
BAKER, D. (2003) Acute effect of alternating heavy and light resistances
on power output during upper-body complex power training. The Journal
of Strength & Conditioning Research, 17 (3), p. 493-497
EBBEN, W. and WATTS, P. (1998) A review of combined weight training
and plyometric training modes: Complex training. Strength &
Conditioning Journal, 20 (5), p. 18-27
EBBEN, W. (2002) Complex training: A brief review. Journal of sports
science & medicine, 1 (2), p. 42

PageReference
If you quote information from this page in your work then the reference for
this page is:
MACKENZIE, B. (2000) Complex Training [WWW] Available from:
https://www.brianmac.co.uk/complex.htm [Accessed 22/10/2016]

RelatedPages
The following Sports Coach pages provide additional information on this topic:

Arm Plyometrics
Books on Plyometrics
High Intensity Plyometrics
Leg Plyometrics
Plyometrics & Complex Training - example program
Plyometrics

AdditionalSourcesofInformation
For further information on this topic see the following:
BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins
BREWER, C (2005) Strength and Conditioning for games players. UK;
Coachwise Business Solution.
CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics
Publishers, Inc.
BOMPA, T. and CORNACCHIA, L. (1998) Serious Strength Training. USA;
Human Kinetics Publishers, Inc.
DELAVIER, F. (2001) Strength Training Anatomy. USA; Human Kinetics
Publishers, Inc.
PAULETTO, B. (1991) Strength Training for Coaches. USA; Human
Kinetics Publishers, Inc.
WINCH, M. (2004) Strength Training for Athletes. UK; Stanley L. Hunt
Ltd.
TENKE, Z. and HIGGINS, A. (1999) Medicine Ball Training. Canada;
Sport Book Publishers
SCHOLICH, M. (1999) Circuit Training for all Sports. Canada; Sport
Book Publishers

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