Complex Training PDF
Complex Training PDF
Complex Training PDF
discussions, stats, and author profiles for this publication at: https://www.researchgate.net/publication/232215323
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2 AUTHORS:
William P Ebben
Phillip B. Watts
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Weight Training as a
Prerequisite to Plyometric
Training
To explain complex training, we
can begin with a review of how
weight training and plyometric
training historically have been
viewed as complementing each
other. For example, frequently
published recommendations describe weight training as a prerequisite to plyometric training.
Recommendations include
implementing plyometric training
after a specific period of preparation, such as 4-6 weeks of weight
Strength and Conditioning
October 1998
Complex Training
There are many brief statements
about complex training in the literature. Bompa (7) recommends
strength training programs that
use free weights along with other
means (medicine ball, apparatus,
bounding, etc.) since "the training effect is more complex."
Allerheiligan (2) refers to complex
training for track and field athletes, who may perform "high intensity strength training followed
by plyometries."
Lundin and Berg's (25) review
of plyometric training recommends
combining it with weight training
and refers to this combination as
the "so-called complex training
methods." Armstrong (3) refers to
"combination lifts in the complex"
as combinations of structured
ground-based movement patterns
that combine basic strength and
explosiveness to maximize power.
Hedrick and Andersen's (23)
review of the vertical jump and
case study of the U.S. Air Force
Academy football team suggests
that results can be optimal when
weight training and plyometrics
are combined as in a "complex
weight training and plyometric
Strength and Conditioning
19
nastics, judo, handball, speedskating, sprint bike racing, swimming, track and field, tennis, and
wrestling (1, 2, 7, 10, 11, 13, 21,
22, 24, 30, 33, 40, 41). And it has
been indicated for sports involving throwing (38).
Given the frequency with which
complex training is mentioned in
the literature, it merits consideration as a training method and
invites questions about implementation. Research on the effectiveness of complex training, however, is almost nonexistent. We
may need to examine the research
on combined weight training and
plyometric training in order to
understand the physiological
mechanisms of adaptation.
Possible Mechanisms
of Adaptation
At present it would be difficult to
offer a definitive explanation on
the physiological adaptations of
Strength and Conditioning
Training Studies
Anumberoftrainingstudies, listed
in Table 2, have examined combined weight and plyometric training programs (1, 5, 12, 20, 23, 26,
31, 41). But only Verkhoshansky
and Tatyan (41) specifically examined complex training. These studies provide evidence of the benefits of combined weight and
plyometric training.
Several studies have examined
combined weight and plyometric
training during the same workout
(1,5, 12, 20, 26, 31,41). Yet most
failed to describe how weight training and plyometric training were
combined. While these studies are
the best evidence available to demonstrate the effects of combined
October 1998
Table 1
Proposed Complex Training Mechanisms of Adaptation
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 compensation. 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 mechanisms 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 tension-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 preparation 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
21
22
October 1998
wgtd. squat
jump &
Note: S = squat group; WT = weight trng group; P = plyometric group; VJ = vertical jump; SLJ = standing long jump; DJ = depth jump; BP = bench press.
bench throw
Polhemus
Compared W T & P 27 male univ. 6 weeks
BP, power
Running
P & WT on
Pyramid
WT incr. VJ by 1.3 in,, incr.
etal. (31) to WT-only group;
track & field
3x/week
clean, squat, in place,
same tmg.
program
SLJ by 2.0 in., deer. 40-yd by
assessed 40-yd,
athletes
military press,
weighted days
11 sec; WT & P incr. VJ by 3.0
VJ, & SLJ
mini-gym DJ
in., incr. SLJ by 7.25 in., deer,
leaper
40- yd by 0.33 sec.
Polhemus
Compared W T & P
31 female
6 weeks
BP, power
Running
P & WT on
Pyramid
WT incr. VJ by 1 .4 in., incr.
etal. (31) to WT-only groups;
univ.
3x/week
clean, squat, in place,
same tmg.
program
SLJ by 1.75 in., deer. 40-yd
assessed 40-yd,
athletes
military press,
weighted days
by 0.33 sec; WT & P incr. VJ
VJ, & SLJ
(no WT exper.)
mini-gym DJ
by 4.0 in., incr. SLJ by 3.0 in.,
leaper
deer. 40-yd by 0.43 sec.
various tests of
dynamic power
Research focus
Compared S, P,
&SP groups
in VJ
Subjects
Duration
Type of WT
Type of plyo.
Exer. order
Prog. des.
Results
48 intermed. 6 weeks
Parallel
DJ, doubleP before S on
Periodized S Incr. VJ by 3.30 cm; P incr.
weightlifters
2x/week
squat
leg hop,
heavy day, S
VJ by 3.81 cm; S & P incr. VJ
split squat
before P on
by 10.67 cm
light day
Blakey&
Assessed effect of 31 volunteer 8 weeks
Leg press &
In-depth
P before WT
Progressive 3 groups doing DJ at various
Southard
combined WT & P
univ.
3x/week
upper body
jump, or
for 2 of 3 incr. in
heights, all improved Margaria
(5)
on Margaria test &
students
WT exerc.
jumping during
trng. days;
load
power scores ~3.35-5,69 watts
Universal leg press
normal VB
P on same
practice day as WT
Clutch et
Compared WT
16 from univ.
16 weeks
Deadtift,
DJ of 0.75m P before WT
Progressive
For WT class, WT & DJ trng.
al. (12) & DJ group to WT class & 16 2x/week
BP.
& 1.10m
during same
incr. in
incr. VJ ~3.73 cm vs. WT-only
WT-only group;
from univ.
parallel
session load
group, for whom VJ decreased
assessed VJ men's VB team
squat
-0. 1 1 cm
Fordetal.
Compared WT & P,
50 high sen. 10 weeks
Squat,
DJ&form WT & P every
WT
WT incr. VJ by 1.72 in. &
(20) WT & wrestling/
boys from a
3x/week
deadlift,
running w/
other day,
included
decreased 40-yd by 17 sec; WT
softball group, & PE class
power clean,
2'/2-lb ankle
presumably
sets of 8. 5, & activity incr. VJ by 1.23 in,,
WT only; tested
& BP
wts
in same
& 3 reps/
deer. 40-yd by 0.18 sec; WT & P
5 variables incl,
workout
session
incr. VJ by 1.77 in., deer. 40-yd
40-yd & VJ
by 1.5 sec
Hedrick &
Compared test
45 college
2 years
Squat, power
Not specified
Order of WT
Periodized
Incr. squat & clean perAnderson
scores in squat &
football
clean, & other
& P not
(presumed)
formance, avg. VJ incr.
(23)
clean w/VJ
players
football
specified
of 3.66-10.41 cm
perform.; program
conditioning
included plyomet.
exerc.
Lyttle et
Compared max
33 untrained 8 weeks
WT & P group
WT & P: DJ
WT & P group
Progressive
WT & P yielded more signif.
al. (26)
power trng.,
males
2x/week
used squat & & med ball did exerc. on
incr. in
results in various power
combined WT & P,
BP throw; max
same day load tests than max power trng.
& control group on
power group:
or control groups
Researcher
Adams et
al. (1)
Recommendations for
Complex Training
Although there is a lack of research on the effectiveness and
mechanisms of complex training,
a review of the literature suggests
potential benefits of such training. In light of established principles of strength and conditioning, we can offer some recommendations on designing a complex
training program.
Periodization
Complex training should follow established periodization principles associated with plyometric
training programs. For example,
low-intensity plyometric drills, not
in complex pairs, should be introduced in the strength-power cycle.
Eventually sport-specific plyoOctober 1998
Specificity and
Exercise Choice
as single-arm power drops vs. twoarm power drops, since full motor
unit activation may occur more
readily during unilateral contractions (32).
Training Frequency
and Recovery
Recommendations for frequency
Tentative
Recommendations
for Complex Training
Exercise Order
Recommendations for exercise
order in complex training typically
call for high-load weight training
followed by functionally similar
plyometrics (2, 9, 14, 15, 19, 40).
For example, one set of squats
followed by one set of depth jumps.
Another recommendation is to
follow a high-load weight training
exercise (e.g., squat) with sportspecific lighter exercises of 3040% RM such as a jump squat,
followed by plyometrics such as
depth jumps, creating a 3-exercise complex (15, 19, 40).
Adams et al. (1) suggest doing
all plyometric exercises first on a
low-intensity weight training day
since the fatigue induced by plyometrics will not be as deleterious
to the weight training exercise.
It is generally believed that the
advantages of complex training
accrue from performing plyometrics after weight training, taking advantage of the heightened
neural stimulation afforded by the
weight training. In a given workout, multijoint complex pairs
should be performed before other
exercises to ensure that they are
done at a high work intensity (43).
Rest Between Sets
Summary
Stone (36) offers guidelines for coming to a reasonable conclusion regarding strength and conditioning
methods. These guidelines are one
way to examine the combination of
weight training, plyometric training, and sport-specific exercise, as
well as complex training.
is logical, administratively efficient, and offers advantages associated with combined weight
training and plyometric training.
Complex training most likely
will offer an enhanced training
stimulus for athletes possessing
functional strength and athletic
development (9,21,28,41). It may
or may not offer the optimal training stimulus. However, it is worth
implementing and assessing subjectively as well as researching
objectively.
25
Renowned strength and conditioning coaches and sport scientists have concluded that complex training is a useful and perhaps optimal training strategy. It
deserves objective consideration
as a training strategy as well as
careful analysis to determine its
benefits and the mechanisms
responsible. A
12.
13.
14.
References
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O'Shea, and M. Climsteln. The
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Sci. Res. 4:115-121. 1990.
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Blattner, S.E., andL. Noble. Relatraining programs on selected
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October 1998
October 1998
Ebben
Watts
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