9 June 2015
Many of us are constantly striving to achieve the holy grail of maximum power in-order to improve sports performance. Whether it be for field sports, track and field or court based activities, power is so often the defining factor between success and failure. Success can be in terms of discreet activities such as out accelerating an opponent to the ball, jumping higher or winning the tackle, as well as winning the overall competition. How we train and the structure of the training programme will dramatically influence the training outcome and performance parameters. Effective and efficient training is essential in optimising physical performance.
The question becomes, how to best achieve the necessary increases in strength and power (force over time) without adversely affecting the athlete. Many authors have stated the advantages of combining resistance (using weights) and plyometric (using elastic properties of muscle and tendons within fast movements) training to enhance performance in a range of athletic tasks. Complex training is a method which combines resistance training and plyometric training in the same session. The complex training method alternates kinematically similar (that is exercises with a similar movement patterns and load sequencing) heavy resistance training and light but fast plyometric exercises. Examples of this approach would include combining heavy back squats with a drop jump or a heavy bench press with the medicine ball power drop.
In complex training all heavy exercise sets are performed first, followed by the lighter power exercise sets (i.e. 3 x 5 back squats at 87% weight of your one repetition max, followed by 3 x 6 jump squats at 30% weight).
The rationale behind the potential advantages of using complex training over performing the training components (heavy resistance training and plyometric exercise) separately is that it can potentially take advantage of post-activation potentiation (PAP). PAP refers to the phenomenon where prior muscular contractions lead to an increase in explosive force production in the following activity. We wont get bogged down in the science of PAP here, just accept lifting heavy can help you jump higher or further afterwards. Although fatigue is present immediately following repeated muscle activation (such as in heavy lifting), once the body has recovered sufficiently, a stimulating affect is present and the muscles are able to contract quicker and produce more force for speed based activities such as jumping.
So, in summary, complex training can positively affect the training outcome to produce greater gains in power development. This approach should use a heavy compound resistance exercise with a load that causes failure in three to five repetitions and three to five sets should be completed.
A recovery time of between three and five minutes between sets is usually required for most individuals. All heavy lifts should be completed prior to undertaking the associated plyometric exercise and a recovery period of up to eight minutes should be observed before attempting the plyometric exercise.