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March 21, 2010
[COMPLEX TRAINING]
|1
I.
 
Explosiveness in Sports
Athletic performance is becoming more and moredemanding. Athletes are striving harder and coaches arefinding all means to make their players run faster, jumphigher, move quicker than ever before. Searching andtrying different regimens to find the optimal trainingprotocols is a major undertaking for strength coaches.Many sports require athletes to jump, move laterally,sprint, and change direction. Some other sports entailkicking and throwing. All these movements will be mosteffective
if done “explosively”
.Furthermore, coaches demand from strength &conditioning professionals to make their athletes movemore
“
explosively
”
.
BUT WHAT DOES “
TO BE
EXPLOSIVE” IMPLY?
 
....
the ability to achieve high rates of force development rather than to achieve high levels of force production(Bradenburg, 2005).*
II.
 
Periodization Flow
Generally, a periodization plan for power or team sportswill follow this flow:Power / Power EnduranceMaximal StrengthHypertrophy (optional)General Strength (Foundation Program)
HIGH FORCE+ HIGH VELOCITY= HIGH POWER
 
 
March 21, 2010
[COMPLEX TRAINING]
|2
III.
 
How do you develop
“
explosiveness
”?
 
This is normally trained by adding power training into thestrength program, such as:
 
Heavy load training
 
Power exercises or high velocity exercises
 
Plyometrics
 
Olympic lifts.Although, the method of its implementation andcombining the different modes varies and remains aninterest for strength coaches.
IV.
 
Exploring different ways of warming up.
It is generally accepted and well documented thatwarming up prior to an exercise regimen or competitionis necessary in order to improve performance anddecrease the likelihood of injuries.In the past decade there have been several philosophiesor beliefs in prescribing the best activity for warm-up.1.
 
Static stretching is claimed to prevent injuries butin the past years there seems to be little supportfor this claim.2.
 
Dynamic stretching is gaining popularity and isshowing promising results.3.
 
High intensity contractions are now beingexplored as part of the warm-up activity.These high intensity contractions prior to a power activitycauses what they term,
“
postactivation potentiation orPAP
”
.
PAP
refers to the enhanced neuromuscular state of themuscled observed immediately after a bout of heavyresistance exercise (15).
 
 
March 21, 2010
[COMPLEX TRAINING]
|3
V.
 
What is “
Complex Training
”?
 
Complex training is defined as the set-for-setcombination of a heavy resistance exercise (preload)followed relatively quickly by a biomechanically similarplyometric exercise (Docherty et al., 2004).It has sometimes been termed as
“contrast training” (Ebben et al.,
2000; Young et al., 1998).Author/sSubjectsStrength ProtocolPlyo/PowerProtocolRest IntervalFindingsBrandenburg,J.P., 2005
.
 9 active menw/ 1yr.Strengthtrainingexperience5r @ 100% of 5RM5r @ 75% of 5RM5r @ 50% of 5RMBench pressBench pressthrows3r @~45% of 1RM of benchpress2 min4 minNodifferencebetweenprotocolsand control
Markovic, G,Simek, S, andBradic, A., 2008
 11experimental12 control6r @ 60% 1RM;2s of 3RM of benchpress4-kg Seatedmedicine ballthrows;measuredvelocity3 min 8.3% with4-kg MBthrowingspeed
Weber, K et al.,2008
12 male in-season trackNCAAathletes7 SJ -> 5r @85%RM backsquatsvs.7 SJ -> 5 SJ7 consecutivesquat jumpsNot indicated Mean &peak jumpheightMean &peak GRF
Yetter, M &Moir, G., 2008
10recreationallyactive menHBS & HFS30, 50 & 70% of 1RM5,4,3 reps40-m sprint 4 min Speed at10-20 & 30-40m sprintintervals
McBride et al.
HBS 3r x 90% 1RM 40-m sprint 40-m sprinttime
Dodd, D. &Alvar, B., 2007
45 div 2 jr.collegebaseballplayersCT: 2s x 6r of 3exercises each @>80%RM60-yd dash,vertical jump,broad jump, T-testCT: <10secbetweencomplex pairs3-4 min betsetsVJ, BJ, 60-yd sprint
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