Complex Training For Basketball Players

Complex Training for Basketball Players
Adriano Vretaros
Strength and Conditioning Coach
2021
Definition
● What is COMPLEX TRAINING?
A training method that involves combining

maximum strength training with explosive strength
for power development.
(Adapted from Docherty et al, 2004; Robbins, 2005)
Paired combination of complex, biomechanically

similar exercises involving maximum strength
and explosive strength to optimize power.
(Adapted from Suchomel et al, 2016; Lim & Barley, 2016)
Characteristics
M
COMPLEX METHOD
Time-Efficient Effective
(Adapted from Santos & Janeira, 2008; Roden et al, 2014)

Terminology
Complex Method
Contrast Method
Are these terms
interchangeable?
Combined Method
Compound Method
(Adapted from Korkmaz & Uysal, 2021; Cormier et al, 2021)

Terminology
CONTRAST METHOD
Russian Style *** Bulgarian Style
Maximum Strength + Explosive Strength +

Explosive Strength Speed
(Adapted from Korkmaz & Uysal, 2021)

Physiological Mechanisms
COMPLEX TRAINING
SP
(Staircase Potentiation)
PTP
(Post-Tetanic Potentiation)
PAP
(Post-Activation Potentiation)
(Adapted from Docherty et al, 2004; Lim et al, 2016; Blazevich &
Babault, 2019; Korkmaz & Uysal, 2021)
COMPLEX TRAINING
PAP
Myosin Light Change in

H-Reflex
Chain Phosphorylation Pennation Angle
(Adapted from Tillin & Bishop, 2009; Kuijpers, 2020; Korkmaz &
Uysal, 2021)
COMPLEX TRAINING
Potentiation (post \ pre)
(Adapted from Tillin & Bishop, 2009)

COMPLEX TRAINING
Muscle Contraction Regime
EARLY FATIGUE= Peripheral

DYNAMIC LATE FATIGUE= Central
Protocol
EARLY FATIGUE= Central

ISOMETRIC LATE FATIGUE= Peripheral
Protocol
(Adapted from Tillin & Bishop, 2009)

COMPLEX TRAINING
Muscle Contraction Regime
(Tillin & Bishop, 2009)

COMPLEX TRAINING
“New Concept”
PAP
# PAPE
PAPE
(Post-Activation Performance Enhancement)
(Adapted from Blazevich & Babault, 2019; Korkmaz & Uysal, 2021)
M
PAPE
(Post-Activation Performance Enhancement)
(Adapted from Blazevich & Babault, 2019)

M PAPE
PAP versus
Test-1 > Conditioning Contraction > Rest Period > Test-2,3,4,5...
Change in Force from Baseline (%)
PAP
PAPE

M
PAP versus PAPE
PAP PAPE
POTENTIATION: POTENTIATION:
- MLCP - Muscle Temperature

- H-Reflex - Intramuscular Water Content
- Pennation Angle - Muscle Activation
(Adapted from Tillin & Bishop, 2009; Blazevich & Babault, 2019)
M
PAP versus PAPE
PAP PAPE
INHIBITION::
INHIBITION:
- Fatigue
- Fatigue
- Motor Pattern Interference

M PAPE
PAP versus
MECHANISTIC Approach PERFORMANCE Approach
(Adapted from Prieske et al, 2020)

Protocols
Contrast Load
Block Contrast Load
DIFFERENT
PROTOCOLS
Combined Load
Plyometrics Exercises
(Adapted from Duthie et al, 2002; Korkmaz & Uysal, 2021)

Protocols
M LOAD
CONTRAST
Example:
S 1 set x 3 RM 1 set x 10 reps

E Half Squat Bodyweight Jump Squats
Q
U 1 set x 3 RM 1 set x 10 reps
N
C
E
PERFORMANCE
Protocols
M
BLOCK CONTRAST LOAD
Example:
S 3 sets x 3 RM 3 sets x 10 reps

Q
U
E
N
C
E PERFORMANCE
Protocols
M LOAD
COMBINED
Example:
S Isometric Maximum Dynamic Strength

E Strength Exercise Exercise or Plyometrics
Q
U
E Dynamic Maximum Plyometric Exercise or
N Strength Exercise Ballistic Exercise
C
E
PERFORMANCE
Protocols
M EXERCISES
PLYOMETRICS
Example:
S
E Plyometric Exercise Agility Exercise
Q
U
E
Plyometric Exercise Speed Exercise
N
C
E
PERFORMANCE
Protocols
M
CHARACTERISTICS OF THE COMPLEX PAIRED EXERCISE
Biomechanically Similar Tasks
Anatomically Congruent
Recruit the Same Muscle Groups
EXAMPLE: Half Squat + Vertical Jump
(Pożarowszczyk et al, 2018; Kukrić et al, 2019)

Protocols
COMPLEX TRAINING
P
E
EXERCISE-01 EXERCISE-02 R
(Maximal Strength) (Explosive Strength) F
O
R
M
PAP (short-term) A
High Neural Activation
PAPE (medium-term) N
C
E
“Excited State
of Transition”
(Adapted from Roden et al, 2014)
Influencers Factors
PAP and\or PAPE
Balance
Neuromuscular
Fatigue
Potentiation
(Adapted from Pozarowszczyk et al, 2018; Blazevich & Babault, 2019)

Influencers Factors
M
MUSCLE CONTRACTION REGIME
(dynamic or isometric)
VOLUME
(total duration of the conditioning contraction)
REST TIME
(~15 seconds – 18.5 minutes)
CHARACTERISTICS OF ATHLETES
(age, sex, training status, strength level, muscle fiber type,
and muscle length)
(Adapted from Docherty et al, 2004; Prieske et al, 2020)

Influencers Factors
PAP – DISTRIBUTIONMOF MUSCLE FIBERS

Low PAP (LPAP) versus High PAP (HPAP)
LPAP Group HPAP Group
(Adapted from Hamada et al, 2000)

Influencers Factors
PAP
M
(Single Reps of the Squat – 60%, 70%, 80%, 90%, 100% 1RM)
(Achilles Tendon Stiffness, Elasticity and Thickness)
(n=12 male professional basketball players)
p<0.001
p<0.000
p<0.000
(Adapted from Pozarowszczyk et al, 2018)

Scientific Studies
M and Plyometrics) – 10w\2x

CONTRAST TRAINING (Isometric
(n=58 young basketball players – Age: 8.72+\-0.9 years-old)
(Adapted from Román et al, 2017)

Scientific Studies
M
CONTRAST TRAINING (Isometric and Plyometrics) – 10w\2x
(n=58 young basketball players – Age: 8.72+\-0.9 years-old)
p=0.040, η2=0.073
p<0.001, η2=0.283
p<0.002, η2=0.159
p<0.014, η2=0.103
p<0.002, η2=0.155
p<0.004, η2=0.140
(Adapted from Román et al, 2017)

Scientific Studies
M – Acute Effects
COMPLEX TRAINING
(n=12 competitive basketball players – Age: 21.8+\-4.5 years-old)
GOAL: Flight time of the basketball push-pass
CONDITION-01: 5 reps at 85% of 1RM Bench Press
CONDITION-02: 5 reps of a 2.3-Kg Med Ball Push-Pass
CONDITION-03: Control
Pre-Test > 60 s > Condition (1,2 or 3) > 240 s > Post-Test
(Matthews et al, 2009)

Scientific Studies
M – Acute Effects
COMPLEX TRAINING
(n=12competitive basketball players – Age: 21.8+\-4.5 years-old)
85% 1RM Bench Press vs. Med Ball Throw vs. Control
GOAL: Flight time of the basketball push-pass
Δ=0.72% Δ=1.96% Δ=3.99% ***

Mean (msec)
(Adapted from Matthews et al, 2009)

Scientific Studies
M
Optimal Load Training vs. Modified Complex Training
(n=18 semi-professional basketball players) - 6 weeks\2x
Characteristics of the Training Protocols
(Feitas et al, 2018)

Scientific Studies
M
Strength (ES)
(Adapted from Feitas et al, 2018)

Scientific Studies
M
Performance (ES)
(Adapted from Feitas et al, 2018)

Scientific Studies
Effects of Complex Training onMVertical Jump Performance

(n=20 male high school basketball players) – 6 weeks\2x
HI Group
80-85% of the 1RM Back Squat
HR Group
60-70% of the 1RM Back Squat
PROTOCOL:
(%) 1RM Back Squat + 10 CMJs
Rest Interval: 3 minutes

Scientific Studies
M
Effects of Complex Training on Vertical Jump Performance
(n=20 male high school basketball players) – 6 weeks\2x
HI Group: 7.7% (4.0 cm)

Difference between groups HR Group: 5.1% (2.7 cm)
p=0.077

Scientific Studies
M
Effects of Complex Training on Explosive Strength
(n=25 youth basketball players) – 10 weeks\2x
STRENGTH TRAINING:
2-3 sets with 10-12 RM
Rest Inter-sets: 2-3 min
Rest Intra-sets: 45-60 s
PLYOMETRIC TRAINING:
2-3 sets with 10-15 reps
Rest Inter-sets: 60 s
Rest Intra-sets: 15 s
(Adapted from Santos & Janeira, 2008)

Scientific Studies
Mon Explosive Strength

Effects of Complex Training
EXP *** EXP *** EXP *** EXP ***

Δ=13.0% Δ=10.5% Δ=10.5% Δ=5.6%
p=0.000 p=0.000 p=0.000 p=0,053
EXP ***
CON CON CON CON
Δ=19.6%
Δ=-8.6% Δ=-7.7% Δ=-5.2% Δ=-1.2%
p=0,000
p=0.091 p=0.004 p=0.030 p=0.785
CON ***
Δ=-5.5%
p=0.005
(Adapted from Santos & Janeira, 2008)

Scientific Studies
M
Effects of Complex Training on Lower Limb Explosive Strength
EXPERIMENTAL GROUP
Preloading: 4 sets with 6-8 reps
@ 50%-80% 1RM (basic exercise)
10 repetitions (specific exercise)
Rest Inter-sets: 2 min
Rest Intra-sets: 4 min
CONTROL GROUP
Regular Technical-Tactic Training
(Adapted from Javorac, 2012)

Scientific Studies
M Limb Explosive Strength

Effects of Complex Training on Lower
F=8.45, p=0.01
F=4.26, p=0.05
F=5.11, p=0.03
(Adapted from Javorac, 2012)

Scientific Studies
M Isometric Force Production

Effects of Complex Training on Maximal
3-5 exercises for the lower limbs
Back Semi-Squat
4 sets with 4 to 6 reps @ 80% 1RM
Vertical Jumps Exercises
4 sets with 10 reps
Rest Inter-sets: 2 min
Rest Intra-sets: 3 min
VARIABLES:
SST (Maximum Isometric Muscle Force)
MIF (Peak Time of Maximum Isometric Muscle Force)
RFD (Rate of Force Development)
(Adapted from Kukrić et al, 2019)

Scientific Studies
M
Effects of Complex Training on Maximal Isometric Force Production
EXP – t=-16.59, p= 0.00

CON – t=-1.77, p=0.11 EXP – t=-6.89, p= 0.00
CON – t=-0.59, p=0.56
EXP– t=1.33, p= 0.21
CON – t=0.10, p=0.91
(Adapted from Kukrić et al, 2019)

Scientific Studies
M Meta-Analysis ***
*** Systematic Review and
(Complex Training versus Contrast Training)
Complex
Contrast
(Adapted from Marshall et al, 2021)

Scientific Studies
M
Systematic Review and Meta-Analysis in Team Sports
(Changes from Baseline to Post-Training Values)
Complex Training
~23.4%
+23.4%
Maximal Strength
Contrast Training
+23.7%
Complex Training
+9.3%
Vertical Jump
Contrast Training
+8.0%
(Adapted from Cormier et al, 2021)
Scientific Studies
M
(Changes from Baseline to Post-Training Values)
Complex Training
~23.4%
-4.7%
Sprint
Contrast Training
-1.3%
Complex Training
-4.9%
Change of
Direction Contrast Training
-3.3%
Scientific Studies
M
(COMPLEX vs. CONTRAST)
It is most effective
COMPLEX on high level players
Training with high relative strength.
It is most effective on
CONTRAST elite and subelite players.
Training
Recommendations
TRAINING STATUS: moderately to highly athletes
STRENGTH TRAINING EXPERIENCE: ≥2 years
STRENGTH LEVEL: ≥1.8 relative lower body 1RM
STRENGTH LEVEL: ≥1.4 relative upper body 1RM
EFFECTIVE REST INTERVAL:

INTRA-Complex Recovery: ~3-4 minutes
INTER-Complex Recovery: ~5 minutes
(Adapted from Lim & Barley, 2016)

Final Considerations
M effective strategy for the

- The complex training is an
development of power in basketball.
- PAP and PAPE are two phenomena associated with

complex training that need to be understood at the
moment of practical application.
- There are some pedagogical variations of the

complex training that must be taken into account
when prescribing loads.
- It is necessary to carefully analyze the intervening

variables so that the effects of the complex training are concrete.
Final Considerations
● Thanks!!!
● FACEBOOK: adrianovretaros01
● TWITTER: @adrianovretaros
● INSTAGRAM: @adrianovretaros
● E-Mail: avretaros@gmail.com

Complex Training For Basketball Players

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Complex Training for Basketball Players

● What is COMPLEX TRAINING?

A training method that involves combining

Paired combination of complex, biomechanically

(Adapted from Santos & Janeira, 2008; Roden et al, 2014)

(Adapted from Korkmaz & Uysal, 2021; Cormier et al, 2021)

Russian Style *** Bulgarian Style

Maximum Strength + Explosive Strength +

(Adapted from Korkmaz & Uysal, 2021)

Myosin Light Change in

(Adapted from Tillin & Bishop, 2009)

EARLY FATIGUE= Peripheral

EARLY FATIGUE= Central

(Adapted from Tillin & Bishop, 2009)

(Tillin & Bishop, 2009)

(Adapted from Blazevich & Babault, 2019)

(Adapted from Blazevich & Babault, 2019)

- MLCP - Muscle Temperature

(Adapted from Blazevich & Babault, 2019)

MECHANISTIC Approach PERFORMANCE Approach

(Adapted from Prieske et al, 2020)

Block Contrast Load

(Adapted from Duthie et al, 2002; Korkmaz & Uysal, 2021)

S 1 set x 3 RM 1 set x 10 reps

S 3 sets x 3 RM 3 sets x 10 reps

S Isometric Maximum Dynamic Strength

Biomechanically Similar Tasks

Recruit the Same Muscle Groups

EXAMPLE: Half Squat + Vertical Jump

(Pożarowszczyk et al, 2018; Kukrić et al, 2019)

PAP and\or PAPE

(Adapted from Pozarowszczyk et al, 2018; Blazevich & Babault, 2019)

(Adapted from Docherty et al, 2004; Prieske et al, 2020)

PAP – DISTRIBUTIONMOF MUSCLE FIBERS

LPAP Group HPAP Group

(Adapted from Hamada et al, 2000)

(Adapted from Pozarowszczyk et al, 2018)

M and Plyometrics) – 10w\2x

(Adapted from Román et al, 2017)

(Adapted from Román et al, 2017)

CONDITION-01: 5 reps at 85% of 1RM Bench Press

CONDITION-02: 5 reps of a 2.3-Kg Med Ball Push-Pass

Pre-Test > 60 s > Condition (1,2 or 3) > 240 s > Post-Test

(Matthews et al, 2009)

Δ=0.72% Δ=1.96% Δ=3.99% ***

(Adapted from Matthews et al, 2009)

Characteristics of the Training Protocols

(Feitas et al, 2018)

(Adapted from Feitas et al, 2018)

(Adapted from Feitas et al, 2018)

Effects of Complex Training onMVertical Jump Performance

(Adapted from Roden et al, 2014)

HI Group: 7.7% (4.0 cm)

(Adapted from Roden et al, 2014)

(Adapted from Santos & Janeira, 2008)

Mon Explosive Strength

EXP *** EXP *** EXP *** EXP ***

(Adapted from Santos & Janeira, 2008)

(Adapted from Javorac, 2012)

M Limb Explosive Strength

(Adapted from Javorac, 2012)

M Isometric Force Production

(Adapted from Kukrić et al, 2019)

EXP * EXP * EXP * EXP *