The simplicity of Complex Training | STACK

Complex training combines a slow, heavy strength exercise like a Squat or Press with a light, fast, explosive exercise like an Olympic lift, a jump, a sprint or a throw.


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Use Complex Training to Increase Your Strength and Power | STACK:

Complex training has been around for a long time. When I started in the strength and conditioning field, it was a secret Russian training method designed to increase strength and power during the season. It's a great use of your time when you're in-season and training time is limited.

Complex training combines a slow, heavy strength exercise like a Squat or Press with a light, fast, explosive exercise like an Olympic lift, a jump, a sprint or a throw.

The idea is to use the heavy, slow movement to maximally recruit the nervous system, then take advantage of that recruitment with the fast exercise. For example, perform a set of strength exercises, such as three or four heavy repetitions of the Back Squat, followed by a set of an explosive exercise, such as five vertical jumps. Recover fully before performing the next set; this is not quite like a bodybuilding superset.

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The idea behind complex training is to take advantage of post-activation potentiation. Post-activation potentiation is a phenomenon which occurs when muscle force is enhanced as a result of its contractile history. So, in the example above, performing a squat with heavy load would lead to an enhancement in muscle force, which theoretically should increase the force output of the jump squat.

The research on complex training does not support the idea of moving from the strength exercise directly into the power exercise.  In fact, the research supports a rather lengthy rest interval between the two movements in order to fully enhance power output of the plyometric activity and prevent immediate fatigue following the high-intensity strength exercise.

In contrast, a 2007 paper by Docherty and Hodgson published in the International Journal of Sports Physiology and Performance questioned the application of complex training in sports enhancement.  They argued that there has not been one study which has evaluated whether complex training has any advantage over other forms of training that combine weight training and plyometrics but not in the same session.