IAAF @-Letter

for CECS Level II Coaches

April 2003

No. 2

SPECIFIC THEME:

Complex Training Methods

GENERAL THEME: Complex Training Components and Physiology

Specific Theme
COMPLEX TRAINING METHODS FOR
SPRINTERS, JUMPERS, AND THROWERS

Introduction

The term complex training was introduced in 1966 by Y. Verkhoshansky

as describing a complex of exercises
united according to the principle that
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. (See
Ebben/Jensen/Blackard 2000, 451)
Verkhoshansky used the example of
the perception of lifting a half-full can
of water when you think its full. The
excitability of the central nervous system responds in such a way that the
water literally flies in the air because
of the force applied. This shows that if
the body thinks it has to do more
heavy work, it will remember what is
necessary to lift the full can and will
react accordingly.

By doing a light-weight exercise after

a heavy-weight exercise one fools, as
it were, the body into remembering
the heavy weight. One, therefore,
obtains high velocity of movement
which will develop power.
In light of established principles of
strength and conditioning, the following recommendations on designing a
complex training program can be offered.

Recommendations for complex

training

2.1 Who should do complex training?

Complex training should be used by
individuals who are already trained.
Training volume should be quantified
and specified and should follow periodization schedules. Weight training
components should include exercises
commonly used by athletes in training, such as the parallel squat and the
power clean.

2.2 Periodization
Complex training must be part of a
periodized program. First, the athletes
must
develop
functional
base
strength. Complex training should
therefore be incorporated after a base
strength or preparation training cycle
of weight training (cycle 1).
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 strengthpower cycle (cycle 2).
Eventually sport-specific plyometric
drills can be paired with functionally
similar weight training, as complex
training in the competition cycle (cycle
3).
Including plyometric drills and reducing the volume of weight training allows for unloading and facilitates
power development. Sport-specific
complexes are a form of functional
training and increase the generalizability of training to the actual athletic
activity. Complex training is also timeefficient and offers variation of training
methods during the competition cycle.

2.3 Intensity and volume

The athlete needs to work at a high
intensity level for both weight and
plyometric training. This means that
the volume of complex training must
be low enough to guard against undue fatigue so the athlete can focus
on the quality of the work performed.
An example of complex pairs may
include biomechanically similar exercises such as the bench press (see

Fig. 1) and medicine ball power drop

(see Fig. 2), or the squat (see Fig. 3
a-b) and squat jump (see Fig. 4).

2.4 Specificity and exercise choice

Recommendations
for
exercise
choice in complex pairs are consistent
with the principle of biomechanic and
velocity specificity needed for power
sports. Complex pairs should include
a multi-joint weight training exercise
followed by a biomechanically similar
plyometric exercise. Total body or
Olympic-style lifts may also be used,
followed by plyometric exercises in a
complex pair. Numerous sportspecific combinations of biomechanically similar free-weight and plyometric exercises can be paired in complex training. Furthermore, one should
consider unilateral exercises such as
single-arm power drops vs. two-arm
power drops, since full motor unit activation may occur more readily during
unilateral contractions.

2.5 Training frequency and recovery

Complex training must be undertaken
1-3 times a week with 48-96 hrs recovery between sessions in which the
exercise affects the same muscle
group.
Weight training and high-intensity
plyometric training on alternating days
for the same muscle groups violates
the principle of recovery.
For an untrained individual, the initial
training cycle would contain no plyometric drills, while for athletes with
prerequisite functional strength it
would contain limited, low-intensity

plyometric drills. Later training cycles

such as the pre-competitive cycle
may contain complex training 2 or 3
days a week. One or two complex
training sessions a week can be used
during the competitive season as a
high intensity/low volume, timeefficient training method.
2.6 Exercise order
Recommendations for exercise order
in complex training typically call for
high-load weight training followed by
functionally similar plyometrics. For
example, one set of squats followed
by one set of depths jumps. Another
recommendation is to follow a highload weight training exercise (e. g.,
squat) with sport-specific lighter exercises of 30-40% RM (e. g. jump
squat), followed by plyometrics such
as depth jumps, creating a 3-exercise
complex.
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.

sources if the fast velocity contractions are to be performed at a power

output as high as possible. Therefore,
rest periods of 3+ minutes seem to be
appropriate.
As far as the rest between the weight
training set and the plyometric exercise set is concerned, the majority
opinion is to perform the plyometric
exercise set relatively soon after the
weight training set so as to take advantage of the possible heightened
neural stimulation afforded by the
weight training set.
Adequate rest between complex pairs
is important. Recommendations are 2
to 10 min of rest after completing one
complex pair (weight training + plyometric training exercise) and before
beginning the next set of the same
pair. Generally, strength/power training requires adequate rest between
sets to allow the body to replenish the
anaerobic energy sources needed for
performing high-velocity contractions
at high power output.
2.7 Examples of training complexes
Complex 1:
Back squats: 2 x 2-3 reps at 90% of 1
RM.
Rest periods: 3-4 min between sets,
4-6 min after both sets.

2.6 Rest between exercises, sets

and comlex pairs

Depth jumps: 2 x 10; recommended

height: 75 cm.

Recommendations for rest between

exercises in complex pairs range from
almost none to 5 minutes. However,
as complex training is designed to
increase short-term power output, it is
necessary to allow time for the replenishing of the anaerobic energy

Rest periods: 3-4 min between sets.

This complex should be performed 23 times per training session with 8-10
min of rest between complexes.

Complex 2:
Back squats: 2 x 2-3 reps at 90% of 1
RM.
Rest periods: 3-4 min between sets,
4-6 min after both sets.
Sequence of 5 standing long jumps: 2
x 6 reps (5 jumps = 1 rep), sequence
is: L, R, L, R, both.
Rest periods: 3-4 min between sets.
This complex should be performed 23 times per training session with 8-10
min of rest between complexes.

Complex 4:
Back squats: 2 x 2-3 reps at 90% of 1
RM.
Rest periods: 3-4 min between sets,
4-6 min after both sets.
Kettle bell jumps on the floor: 2-3 x 8
reps.
Rest periods: 3-4 min between sets,
4-6 min after the 2-3 sets.
This complex should be performed 23 times per training session with 8-10
min of rest between complexes.
Complex 5:
Back squats: 2 x 2-3 reps at 90% of 1
RM.
Rest periods: 3-4 min between sets,
4-6 min after both sets.

Complex 3:
Kettle bell jumps on 2 benches: 2 x 10
jumps. (Athlete stands on 2 benches
shoulder-width apart, holding a kettle
bell or dumbbell (10-35 pounds)
assumes a deep squat and then
jumps performs the 10 jumps in
natural rhythm.)
Rest periods: 3-4 min between sets.
Sequence of 5 standing long jumps: 2
x 6 reps (performance as in Complex
2).
This complex should be performed 23 times per training session with 8-10
min of rest between complexes.

Back squats: 3 x 6-8 at 30% of 1 RM.

(The reps must be performed explosively and the athlete should be actually jumping into the air.)
Rest periods: 3-4 min between sets.
This complex should be performed 23 times per training session with 8-10
min of rest between complexes.
Complex 6:
Back squats: 1 x 2-3 reps at 90% of 1
RM.
Rest periods: 4-6 min.
Back squats: 2 x 6-8 at 30% of 1 RM.
(The reps must be performed explosively and the athlete should be actually jumping into the air.)
Rest periods: 3-4 min between sets,
4-6 min after both sets.

Alternate leg bounding 5 jumps off of

each leg: 2 x 5 reps (5 jumps off of
each leg = 1 rep).
Rest periods: 1 min rest between
reps, 3-4 min rest between sets, 4-6
min rest after both sets.
Acceleration sprints: 3-4 x 50-60 m.
Rest periods: 10-15 sec between
sprints.
This entire complex should be performed 2 times per training session
with 6-8 min of rest between complexes. After this complex some nonintensive activity such as basketball
for 5-10 min is recommended.

Figure 1: The bench press (free weight)

2.7

Summary

Complex training is consistent with

the principles of periodization, variation, specificity, recovery, and individualization. Research supports the
value of combining weight training
and plyometric training in the same
session. Researchers found superior
improvements in the vertical jump, 40yd dash, and standing long jump
when compared to weight training
alone. Complex training most likely
will offer an enhanced training stimulus for athletes possessing functional
strength and athletic development.

Description of the bench press: Beginning position (lifter): Lie face up on a bench. Position feet flat on the floor. Position head, shoulders, and buttocks flat on the bench. Eyes
should be below edge of the bar shelf. Grasp bar with a closed, pronated grip. Signal spotter. Move bar off bar shelf. Position bar over chest with elbows fully extended. Beginning
position (spotter): Stand 15 to 20 cm from the head of the bench. Grasp bar with an alternated grip. Grip should be inside lifters hands. Keep torso erect, knees slightly flexed. At
lifters signal, assist with moving bar from bar shelf. Guide bar to position over lifters chest.
Release bar smoothly. Downward movement phase (lifter): Lower bar slowly and under
control. Maintain body position on bench, feet on floor. Keep wrists straight. Lower bar to
touch the chest near the nipples. Inhale during the downward movement phase. Downward
movement phase (spotter): Keep hands close to the bar as it descends. Maintain torso and
knee position. Upward movement phase (lifter): Push bar up to full elbow extension. Maintain body position on bench, feet on floor. Do not arch the lower back. Exhale during the
sticking point of the upward movement phase. At the completion of the set, signal spotter.
Move bar to bar shelf. Keep grip on bar until racked. Upward movement phase (spotter):
Keep hands close to bar as it ascends. Maintain upright body position, knees flexed. At the
lifters signal at the completion of the set, grasp bar with alternated grip. Grip should be inside lifters hands. Guide bar back into bar shelf. Keep grip on bar until racked.

Figure 2: The medicine ball power drop

Description of the medicine ball power drop: Equipment: A box 12 to 42 inches high and
a medicine ball. This drill requires a partner. Start: Lie supine on the ground with your arms
outstretched. Your partner stands on the box holding the medicine ball at arms length. Action: Your partner drops the ball, and you catch it and immediately propel it back to your
partner. Repeat the action.

Figure 3 a: The back squat (free weight) beginning and downward movement positions

Description of the back squat: Beginning position (lifter): Grasp bar with a closed, pronated grip (slightly wider than shoulder-width). Step under the bar, position feet parallel to
each other, and move hips under bar. Position the bar on the shoulders above posterior
deltoids at the base of the neck (high bar position). Lift and hold chest up and out. Pull
shoulder blades toward each other and tilt head slightly up. Lift elbows up to create a shelf
for the bar. Straighten both legs to lift bar out of racks. Take one or two steps backward.
Position feet shoulder-width apart or wider, and even with each other. Point toes slightly
outward. Beginning position (spotters): Two spotters stand at opposite ends of the bar, feet
positioned slightly wider than hip-width. Cup hands with palms facing upward. Palms begin
and are maintained in a position 5-8 cm below the ends of the bar. Spotters move sideways
in unison with the lifter as lifter moves backward. Once in position, feet are slightly wider
than hip-width, knees slightly flexed, back flat. Downward movement phase (lifter): Focus
eyes on wall 30 to 60 cm above eye level. Slowly lower bar by flexing at the hips and knees.
Maintain erect body position. Keep weight over the middle of the foot and heels, which are
kept on the floor. Slowly lower hips until tops of thighs are parallel to the floor. Inhale during
the downward movement phase. Do not bounce at the bottom of the movement. Downward
movement phase (spotters): Spotters squat down in unison with the lifter. Cup hands 5 to 8
cm below the bar and follow the bar downward. Maintain body position.

Figure 3 b: The back squat (free weight) upward movement positions and racking the bar

Description of the back squat (continuation): Upward movement phase (lifter): Keep
eyes focused on wall 30 to 60 cm above eye level. Slowly raise bar by straightening the hips
and knees. Maintain body position. Keep knees aligned over the feet and do not let them
move in or out. Exhale through the sticking point of the upward movement phase. Do not
accelerate the bar at the top of the movement. At the completion of the set, slowly step forward into the rack. Position hips beneath the bar. Squat down until the bar is resting in the
rack. Upward movement phase (spotters): Stand up with the lifter. Keep hands 5-8 cm below and close to the bar. Assist only if necessary. Walk the lifter back into the rack. Spotters
simultaneously grab onto the bar, keeping it level, and assist lifter with placing the bar in the
rack.

Figure 4: The squat jump

Description of the squat jump: Starting position: Half-squat position (thigh parallel with the
ground) with feet shoulder-width apart. Interlock fingers and place hands behind head. Direction of jump: Vertical. Arm action: None. Starting action: Start movement by explosively
jumping to maximum height. Descent: Upon landing immediately go into half-squat position
and, without pause, repeat exercise.

10

General Theme
COMPLEX TRAINING COMPONENTS
AND PHYSIOLOGY
1

Introduction

The two benefits from traditional

strength training are:

with power and plyometric exercises

together results in even greater improvements in power and rate of force
development.
Athletes who require muscular power
must therefore find a way to incorporate weight training and plyometric
training. One method of doing this is
complex training.

(1) increased neural activity

(2) increased muscle mass (hypertrophy).
Strength work has been shown to
improve sports performance particularly for sprinters, jumpers and throwers but it is not beneficial in developing rate of force, i.e. the speed with
which force is achieved in a movement.
For example, it takes 400msec to
develop maximum force during a
squat exercise, but the foot-ground
contact time in sprinting is around
90msec, so there is not enough time
to produce maximum force in sprinting. Therefore, for speed-strength
events like sprinting, it is the rate of
force development that becomes
more
important
than
absolute
strength.
The sort of exercises that improve the
rate of force development are:

speed-strength exercises,
weighted squat jumps,

plyometric exercises, e.g. bounding.

e.g.

Many athletes include plyometric exercises in their training programs and

are well aware of their benefits. However, it is slightly less well known that
the combination of traditional strength

The nature of complex training

Complex training alternates biomechanically

comparable
high-load
weight or resistance training and
plyometric exercises in the same
workout. Combining the bench press
with the medicine ball power drop
(see Fig. 2) is an example of upper
body complex training. Other examples are:

squats (see Fig. 3) followed by

squat jumps (see Fig. 4),

bench press (see Fig. 1) followed

by plyometric press-ups.

On a rather general level, functional

strength is a prerequisite for plyometrics. Weight training is also used to
prepare for plyometric training to reduce the chance of injury, develop a
strength base, and prepare the musculoskeletal system for high-impact
forces.
From a neurophysiological point of
view, the logic behind matched pairs
of resistance and plyometric exercises is that high-load weight training
increases motoneuron excitability and
reflex potentiation, which may create
optimal training conditions for subsequent plyometric exercises. Also, the
fatigue associated with high-load
weight training may force more motor

11

units to be recruited during the plyometric phase, possibly enhancing the

training state.
3

Complex training physiology

As already decribed in IAAF @-Letter

4/2002, type I fibers (slow-twitch or
ST fibers) are capable of producing
submaximal force over extended periods. These are the fibers athletes
involved in aerobic activities (such as
distance running) want to develop.
However, type II fibers (fast-twitch or
FT fibers) are capable of producing
maximal force for brief periods. These
are the types of fibers strength and
power athletes and sprinters want to
develop.
Type II fibers may be further divided
into three categories based on their
stained appearance, as well as their
propensity for recruitment. FT IIa fibers constitute about half the FT
muscle fibers, with the remainder predominantly FT IIb fibers. Only a very
small number of intermediary type IIc
(or IIab) fibers have been identified.
The difference between the FT IIa
and the FT IIb fibers is that the IIa
fibers have more endurance characteristics whereas the IIb fibers have
more speed characteristics. In many
sports, both fiber types are used, with
the type IIb fibers contracting first.
Despite the implied preference a
strength and power athlete would
have for predominantly type II fibers,
type I and type II fibers are important
to the athletes overall development.
FT fibers give the athlete the ability to
move quickly and explosively. ST
fibers are responsible for the stabilization and posture the athlete needs

when performing any movement. In

other words, ST fibers provide the
stability to make the action complete.
In the context of complex training, the
primary goal of a strength and power
athlete is to first emphasize the type
IIb fibers and get the type IIc fibers to
act like type IIb fibers. The type IIa
fibers, although called fast-twitch, are
often not especially useful for many
athletes. Power lifters and bodybuilders, for example, have highly developed type IIa fibers but cannot display
their strength quickly.
When properly challenged, the human
body has the capacity to make significant changes, one of which is a
change in muscle fiber function. Research shows that it is possible to
train a fast-twitch muscle fiber to behave like a slow-twitch fiber, and vice
versa. However, both of these
changes are difficult to bring about
and require a great amount of work.
The difficulty in training is a result of
daily life. On any given day, the activities a human being performs during
the course of a normal routine (walking across the room, washing dishes,
lifting a stack of books) are completed
at such slow speeds that they condition the body to function slowly. Thus,
everything an athlete does outside of
training actually hinders the progress
he or she makes in a program intended to develop faster muscles.
Fortunately, the FT fibers an athlete
already possesses are very resistant
to change. To turn a fast muscle into
a slow one, the athlete needs a constant quasi-static resistance training
program. Exercise bouts would consist of fewer repetitions of heavy
loads at low speeds, leaving higher

12

speed and explosive work completely

out of the standard regimen.
The number of muscle fibers an athlete has and the types of fiber in these
muscles are both important factors.
However, it is the neural factors that
give the body the jump start that allows the training process to begin. As
the conditioning process continues,
the nervous system learns the necessary skills and hypertrophy takes over
the limelight. Before getting to that
point, the athlete needs to find a way
to arouse the nervous system quickly
to get the most of the workout. In
other words, once the motoneurons
are fired up through resistance training, its time to teach the muscles to
function at their highest possible
speeds. The second half of the workout should thus be a plyometric exercise, matched to stimulate the muscles awakened during the resistance
training exercise by performing a related or specific explosive movement
similar to the resistance exercise.
Thus, complex training matches pairs
of exercises from two sources: a resistance training pool and a plyometric pool. The resistance exercises will
be of the traditional variety (e.g.,
squats, lunges, and various dead
lifts). This broad-based group of exercises complements a large selection
of plyometric exercises. Depending
on the sport, the season, and which
muscles need to be worked on any
given day, the athlete will be able to
arrange a large number of combinations. The variety will not only keep
the athlete interested in the training

program, but it will also make the

workouts more effective: the more
varied the workout, the less chance
the body has to adapt to any one way
of training. This is the key in building
speed and thus power.
References:
Baechle, Thomas R. (1994). Essentials of Strength Training and Conditioning. Champaign (Ill.): Human Kinetics
Chu, Donald A. (1996). Explosive
Power and Strength. Complex Training for Maximum Results. Champaign
(Ill.): Human Kinetics
Croxdale, Kenny (2001). Building
Strength and Power with Complex
Training.
Powerlifting
USA
(http://www.strengthcats.com/complex
training.htm)
Ebben, William P.; Phillip B. Watts
(1998). A Review of Combined
Weight Training and Plyometric
Modes: Complex Training. National
Strength and Conditioning Association Journal, 20 (5), 18-27
Ebben, William P.; Randall L. Jensen;
Douglas O. Blackard (2000). Electromyographic and Kinetic Analysis of
Complex Training Variables. Journal
of Strength and Conditioning Research, 14 (4), 451-456
Fleck, Steve (1986). Complex Training. National Strength and Conditioning Association Journal, 8 (5), 66-68