Complex training

Complex Training is a form of strength training that aims to improve athletic performance by increasing an athlete's power output. It involves the combination of heavy resistance training with plyometric exercises in a single training session. This method leverages the phenomenon known as post-activation potentiation (PAP), which suggests that the muscle's performance can be enhanced following a high-intensity action.

Overview

Complex training sessions are structured so that a heavy weight lifting exercise is followed by a plyometric exercise that mimics the movement pattern of the initial lift. For example, a set of heavy squats might be followed by a series of box jumps. The rationale behind this pairing is to utilize the increased neural activation from the heavy lift to improve the performance in the subsequent plyometric exercise, thereby enhancing power development.

Benefits

The primary benefit of complex training is its effectiveness in improving power, which is crucial for many sports and athletic activities. Power is the product of strength and speed, and by combining strength and plyometric exercises, athletes can improve their ability to generate force quickly. Other benefits include improvements in:

• Muscle coordination
• Explosiveness
• Athletic performance

Implementation

To implement complex training effectively, athletes should:

1. Select a heavy resistance exercise that targets the desired muscle groups.
2. Choose a plyometric exercise that mimics the movement pattern of the resistance exercise.
3. Perform the heavy resistance exercise for a low number of repetitions to avoid fatigue.
4. After a short rest, perform the plyometric exercise for a similar low number of repetitions.
5. Allow adequate rest between sets to ensure recovery and maintain the quality of performance.

Considerations

While complex training can be highly beneficial, it also requires careful consideration to avoid injury and ensure effectiveness. Athletes should:

• Have a solid foundation of strength and plyometric training before incorporating complex training into their regimen.
• Ensure proper technique in all exercises to prevent injury.
• Adjust the volume and intensity of the training session based on their current fitness level and training goals.

Conclusion

Complex training is a sophisticated training method that can significantly enhance an athlete's power and performance. By carefully selecting and pairing exercises, athletes can leverage the benefits of both heavy resistance training and plyometrics in a single session. However, it is essential to approach complex training with caution and proper preparation to maximize its benefits and minimize the risk of injury.