Complex #2

To further progress the discussion of Complex training it is important to note that it is still a somewhat murky science and there is no clear consensus on how it should be practically applied. There is tons of anecdotal support, and the scientific literature is positive, but not overwhelmingly so. There is also debate as to how much rest, if any, should be given between strength and plyometric sets?

Some literature recommends 3-4 minutes between the strength portion and the plyo portion. Other conditioning coaches move directly into the plyometric phase after the strength movement. I tend to side with the latter philosophy due to the transient nature of fast twitch recruitment.


Photo credit: www.chargers.com

Rest periods aside, perhaps the prime advantage of Complex Training is that it allows for the implementation of strength and plyometric training in the same workout. This is advantageous for designing efficient and intense training sessions. It also streamlines the whole strength day vs plyo day and makes workout planning a little easier.



On another more intuitive level it just seems to make sense. Recruiting fast twitch muscle tissue and then maximally challenging it during sport specific plyometric training just seems to be a good way of developing explosive power. Power is that intangible property that separates good performers from great performers.

Anyway, stay tuned, more to come in the next few weeks!



M