Happy New Year! It has been a while since my last post but many changes have occurred with Sport Sandbags over the last several months and blogging unfortunately took a bit of a back seat.
The focus of the upcoming posts will be the implementation of Complex training, which is an excellent tool for developing power for sport specific movements. Philosophically, the Complex set is designed to recruit fast twitch muscle tissue immediately prior to performing a sport specific movement.
The goal of complex training is to develop rapid fast twitch recruitment and response for athletic movements. This results in more explosive and powerful athletic performance (jumps, bounds, kicks) during actual athletic competition.
How do we do this? To recruit fast twitch fibres, a heavy compound movement is used to begin the set. Typically this will involve a weight of approximately 50-80% of 1RM Max being lifted for 5-7 reps. Immediately following the compound movement, the athlete engages in an explosive athletic movement that engages the same muscular complex as the compound movement.
In the following video, a front squat precedes a series of box jumps.
There are a couple of caveats here for this particular video. First, the rep range is quite high. Typically for a complex set the reps will be fairly low (5-7X). Secondly, the explosive movement following the front squat is not a maximal effort. The box jump being used should be quite a bit higher to elicit a maximal effort.
However, this is an example video meant to illustrate the concept of Complex training.
Please feel free to comment or direct any questions to info@sportsandbags.com.
Thanks,
M
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