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Fitness

Complex Training Methods Elicit Gains in Strength and Power

Programming for a variety of athletes can be a arduous process for strength and conditioning professionals. "Complex training" offers one type of protocol for training.

Mindith Rahmat

Written by Mindith Rahmat Last updated on July 20, 2011

Programming for a variety of athletes can be an arduous process for strength and conditioning professionals. Creating training programs that maximize strength and power are essential for the development of any athlete. The construction of training programs for athletes must address their specific sports as well as strength, conditioning, and power for optimal results. One method used to maximize strength as well as power is a complex training protocol. Complex training protocols are defined as … “a set to set combination of a heavy resistance exercises followed immediately by a biomechanically similar plyometric exercise”. The exact protocols of these methods can vary based greatly based on the movements, intensity, rest intervals, and ultimately the goals of each athlete. The intention of this complex system of training is to elicit maximal gains muscular strength and power.

Research conducted in the Journal of Strength & Conditioning Research examined the effects of heavy back squats (85% of 1 RM) and then consecutive squat jump performance. Researchers assessed 12 Division I (in season) male track and field athletes. These athletes performed 5 reps of heavy back squats and then 5 reps of squat jumps. Results of the study indicated that performing heavy squats before a set of squat jumps did significantly enhance athletic performance, peak ground reaction force, and jump height.

This complex training protocol is an interesting template for strength and conditioning. The development of specific protocols pairing different exercises over multiple sets with varying modalities, intensities, volumes, and rest intervals can be left up to the discretion of the discretion of the strength and conditioning coach. Future research should address varying complexes with a wider demographic of athletes

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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