Issue 082
December 2011
Confusing your complex training with your workout complexes? S&C doesn’t have to be complicated...
Paul McVeigh
Pro fighter & sports scientist
TUF 14 cast member Paul McVeigh is a sports scientist and a pro fighter, ranked as the number-one bantamweight in Europe
Last issue I wrote about how you can change up your strength training by looking at sets and reps differently. This time I will be outlining two different training protocols to take your training and performance to new heights.
CONTRAST/COMPLEX TRAINING
Contrast or complex training is the term used to describe when a traditional strength exercise (squat) has been paired with a similar high-velocity movement (jump squat). This form of training is great when competition prep is in full swing, as the aim is to simultaneously develop strength and power – two physical qualities that are great fun to have over an opponent. Contrast training is a big part of my fighters’ prep when they are seven to three weeks out from a competition.
Post-activation potentiation is the key here; for numerous reasons a muscle’s explosive ability is enhanced when that muscle is forced to undergo a maximal or near-maximal contraction. This is also the reason you may have heard of 100m sprinters doing max-effort squats prior to a race.
Depending on your goals a rep range of 5–10 for both movements in the super set works best with this method. Remember that the high-velocity movement should be done stupid fast. With jumps, you are trying to get as much airtime as you can, and with med-ball throws you are trying to destroy whatever it is you are aiming at.
COMPLEXES
The reason I prefer the term contrast training is that athletes often get confused between complexes and complex training. A complex involves choosing an implement (barbell, kettlebell etc.) and doing a set number of exercises for a set number of repetitions without the implement leaving your hands.
Even typing this basic description caused my heart rate to jump 50 beats and I started looking around for the exits. Some of the most soul-crushing, tear-inducing and utterly exhausting times of my life have come at the hands of barbell complexes.
I tend to use complexes in two ways: either as a tool to enhance mobility, or as a form of conditioning. By working through a complex with a dowel or an empty barbell, the athlete is hitting a vast number of movement patterns in a very short space of time. The athlete’s heart rate will be up and the will be ready to get to work with whatever activity comes next. These light complexes can also be valuable for a coach as an assessment tool. If an athlete’s performance in an overhead squat, for example, changes over the course of a camp this may indicate a problem to be addressed. Two sets of five to eight with the complex below is a standard warm-up and mobility session I like to use.
2 sets of 5 – 8
Hang-snatch
Overhead squat
Military press
Good morning
Reverse lunge
Lateral lunge
Single-leg deadlift
Push-up
Pull-up
STRENGTH MOVEMENT
SQUAT
BENCH PRESS
DEADLIFT
PULL-UP
REVERSE LUNGE
HIGH-VELOCITY MOVEMENT
JUMP SQUAT
MED-BALL CHEST PASS
MED-BALL SCOOP THROW
OVERHEAD THROW
BULGARIAN SPLIT SQUAT JUMPS
When using complexes as a tool for conditioning/wanting to die there are a number of rules which must be followed:
Use exercises you are great at. If you have never squat snatched before, a complex isn’t the best place to try it out.
Use full range of motion. Strength training has a tendency to cement movement patterns. If you do partial squats because you are tired you are training yourself to have an impaired movement. I know it is easier to cheat but do it right and your body will thank you. Not immediately, though, as it will be too busy hating your guts during the complex.
Use a load based on your weakest lift. In the example above this will probably be the overhead squat.
Make sure movements flow together. If you are constantly changing the bar to a back squat position, then a hang, then a front squat you are going to end up annoying yourself and losing focus.
Go nuts. There are no factors in conditioning that cannot be trumped by willpower, push as hard as you can and enjoy the rewards of this training. Progress over the weeks by increasing the speed of competition, increasing the weight or by adding sets and reps.
If you did the complex above for three sets of 10 reps with a 30kg bar, that works out to be a total load of 9,000kg for the workout, as well as an additional 30 pull-ups and push-ups. It is never easy, but if it was everyone would be a super mobile, freak athlete with diesel abs.
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